Recipe Round Up by Phase

Preconception/ Trying to Conceive

 

Anti-Nausa Ginger Cube Mocktail for Mama-to-Be

 

This ginger-mint mocktail is a tasty nausea-buster for mamas-to-be! Ginger soothes queasiness, while mint and lemon offer a refreshing lift. Sip slowly with ginger ice cubes for a gentle, hydrating remedy to ease morning or all day sickness.

Ingredients: 

• -1 ½ cups water
• -8 oz. ginger root (large thumb size piece of ginger)
• -½ an apple
• -Juice of ½ lemon (keep the other half of the lemon to have wedges for serving)
• -½ tsp honey/agave (optional)
• -Sprigs of fresh mint
• -Seltzer : plain or flavored like cucumber, berry, or lime seltzer

 Directions:

1. In a blender, add water, ginger root, apple, ½ a lemon and honey (optional).
2. Blend until smooth.
3. Once it’s blended, strain the ginger mixture
4. Use a spoon to press as much excess juice out of the blended mixture as you can.
5. Pour the strained ginger juice into an ice cube tray and let it freeze overnight.
6. Once the ice cubes are ready, serve in a cocktail glass with seltzer of your choice, fresh sprigs of mint, lemon (or lime) wedges and enjoy.

TTC Breakfast Egg Muffins 

These TTC Breakfast Egg Muffins are a nourishing start to your day, and something the whole family can enjoy!! Packed with protein, veggies, and a touch of Parmesan, they offer essential nutrients in an easy, grab-and-go form. Whisk, bake, and enjoy a delicious, fertility-friendly breakfast all week long!

Ingredients: 

• -12 organic, pasture-raised eggs 
• -1/2 teaspoon sea salt
• -1/2 teaspoon ground pepper
• -1 teaspoon extra virgin olive oil
• -1/2 a small yellow onion, chopped
• -1 cup mushrooms, sliced
• -1 cup of organic baby spinach
• -1/3 cup parmesan cheese

Directions: 

1. Preheat the oven to 375 degrees F. 
2. Grease a 12 cup muffin tray with cooking spray or coconut oil. 
3. Over medium heat on a small frying pan, heat the olive oil. Add in the chopped veggies (onion, mushrooms) and allow to saute for a few minutes before adding in the spinach. 
4. Saute until the spinach wilts slightly. Set aside. 
5. In a large bowl, crack the eggs and whisk. 
6. Add in the cooked veggies, parmesan cheese and season with salt + pepper to taste. 
7. Divide the batter evenly between the muffin cups, filling ~ ¾ of the cup. 
8. Bake for 15-20 minutes, or until a toothpick comes out clean when pricking the center.

Sweet Strawberry Crunch

This Sweet Strawberry Crunch is a protein-packed snack that'll keep you satisfied, without the sugar crash! Blend cottage cheese, peanut butter, strawberries, and honey, then spread it out, top with dark chocolate, granola, and a sprinkle of salt. Freeze, break into pieces, and enjoy a delicious, crunchy treat with over 50 grams of protein!

Ingredients: 

• -2 cup cottage cheese
• -1 tbsp peanut butter
• -1 Handful frozen strawberries
• -1 Tbsp honey or agave 

Directions: 

1. Blend & then spread on parchment paper on a small baking sheet
2. Drizzle of melted dark chocolate (We love Hu or Enjoy life)
3. Sprinkle of Purely Elizabeth cookie granola + sprinkle of salt
4. Chill for a few hours in the freezer & then break apart and enjoy!

Sperm Health & TTC

Make Him Blush, Maca Chocolate Smoothie (serves 2) 

Boost his mood - and more - with the Make Him Blush Maca Chocolate Smoothie! This tasty blend of maca, cacao, berries, and banana may support blood flow, sperm concentration, and libido naturally. Quick to make and irresistibly smooth, it’s a feelgood start to the day for both of you!

Ingredients: 

• -1 tbsp maca root powder 
• -1-2 tbsp cacao powder
• -1 tbsp nut butter
• -1 frozen banana
• -1-2 medjool dates
• -½ cup mixed frozen berries 
• -1 cup unsweetened almond milk 
• -1 serving protein powder (optional)

Directions:

• Combine, blend & enjoy 

Berry Blast Smoothie for Him

Fuel up with this antioxidant-rich smoothie designed to protect and boost sperm health! With a blend of berries, chia, flax, almond butter, and collagen, this smoothie is packed with nutrients that help guard against DNA damage while supporting overall reproductive wellness. Blend, sip, and enjoy!

Ingredients: 

• -1 cup organic mixed frozen berries 
• -1 kiwi, peeled
• -2 tablespoons chia seeds
• -1 tablespoon ground flaxseeds
• -2 tablespoons almond butter 
• -½ teaspoon ground cinnamon
• -Handful of fresh organic spinach 
• -1-2 scoops collagen or protein powder (unsweetened or vanilla flavored)
• -1 cup unsweetened, plain almond milk

Directions: 

1. Add all ingredients to a blender. 
2. Blend until smooth and creamy. 
3. Serve immediately and enjoy!

Pregnancy

Kiwi Raspberry Smoothie (great for digestion) 

Studies show that up to 20% of people struggle with constipation & up to 40% of women experience it during pregnancy! But don’t worry, we got you! Smoothies can be an easy way to up the fiber & fluids and support regular BMs... and this six ingredient smoothie by Brigid Titgemeier MS/RDN/IFNCPt is one of our favorites - it truly tastes like a popsicle. PLUS it’s packed with 12g of fiber including one whole kiwi, a fruit which has been shown in studies to help relieve constipation!

Ingredients: 

• -1.5 cup almond milk (or swap for 1 cup water + 2 tbsp coffee creamer like nut pods)
• -1 serving vanilla protein powder 
• -1 cup frozen cauliflower rice
• -1/2 cup frozen raspberries
• -1 medium kiwi (chopped and frozen, with or without skin)
• -2 tbsp almond butter
• -Salt (dash)

Directions:

• Blend all ingredients and enjoy!! 

High Protein, Low Sugar Ice Cream 

Treat yourself to this protein-packed cottage cheese "ice cream"- perfect for when you're pregnant and craving a little indulgence! Blended cottage cheese, maple, and pumpkin spice make a creamy base, while toasted walnut crumble adds crunch and healthy fats. Just freeze, top, and enjoy a deliciously nourishing treat!

Ingredients: 

• -2 cups cottage cheese (good culture)
• -1 tbsp maple syrup
• -1 tsp pumpkin pie spice
• -Pinch of himalayan salt (optional)

Topping:

• -½ cup raw walnuts, roughly chopped
• -1 tbsp extra virgin olive oil 
• -½ tsp ground cinnamon 

Directions: 

1. Ice cream: Add cottage cheese, maple syrup, pumpkin pie spice and a pinch of salt to a food processor or high powered blender and pulse/process until smooth and creamy.
2. Add the mixture into a loaf pan and place in the freezer for about 4 hours, or until hard.
3. Walnut crumble: start by adding walnuts, olive oil and cinnamon to a glass bowl. Mix until the walnuts are well coated.
4. Heat a small frying pan over medium heat, adding the walnut mixture to the pan. 
5. Allow the walnuts to toast, but continue to mix to ensure the walnuts don’t burn. 
6. Toast until golden. Set aside and allow to cool. 
7. Once the ice cream is ready, remove from the freezer, and let thaw for a few minutes before serving. Scoop the ice cream into bowls, adding the walnut crumble over the top and enjoy.

Cherry Nocturnal Night Cap 

A refreshing bedtime drink combining calming magnesium and natural tart cherry juice (known for melatonin content) with sparkling water. This alcohol-free nightcap is designed to help with pregnancy insomnia while providing hydration. Simple to make with just 4 ingredients, customized with optional garnishes. Perfect for winding down in the evening.

Ingredients: 

• -1 tbsp magnesium powder (we used CALM)
• -1/4-1/2 cup (or a large splash) of organic tart cherry juice *no added sugar 
• -1 can of bubbly water of choice (Sound Tea is our pick, has no caffeine)
• -Squeeze of lime 
• -Handful of ice 

Directions:

• Optional add-ins-frozen berries, tajin salt rim, muddled mint

Postpartum 

Postpartum Shepherd’s Pie

Nourish yourself postpartum with this hearty, comforting Shepherd's Pie! Made with grass-fed beef, nutrient-rich veggies, and a creamy cauliflower topping, it’s packed with protein, healthy fats, and essential nutrients to support recovery. Prepare, bake, or freeze it ahead for an easy, wholesome meal after the baby arrives.

Ingredients: 

• -1 lb grass-fed ground beef
• -1 onion, diced
• -2 cups raw baby spinach
• -3 carrots, peeled, diced
• -3 stalks celery, diced
• -⅓ cup of bone broth of beef broth 
• -2 cloves garlic, minced
• -1 tablespoon butter
• -2 teaspoons dried thyme
• -½ teaspoon dried oregano
• -Few dashes of Salt & Pepper 

Cauliflower Topping:

• -1 large head cauliflower, chopped (or ½ cauliflower and ½ potatoes)
• -4 tablespoons butter
• -¼ cup of parmesan cheese 
• -1 teaspoon garlic powder 
• -1 teaspoon sea salt, or to taste
• -1/2 teaspoon black pepper

Directions: 

1. Steam cauliflower while preparing the filling, which takes 10-15 minutes, depending on the size of cauliflower pieces. 
2. Add ground beef to pan + saute until brown. Set aside
3. Add butter, onion, carrots, celery, garlic, salt, pepper, thyme, and oregano to pan.Add in spinach, mix last
4. Add veggies to beef mix into baking dish
5. Mash steamed cauliflower with butter, salt, and pepper. Spread cauliflower mixture over beef + veggies
6. Pop in oven OR let it cool and freeze it for after baby is born ]
7. If cooking now, bake in a 400 degree oven for 20 minutes, until the topping is lightly browned

Chocolate Cherry / Berry Smoothie

This Chocolate Cherry Smoothie is a postpartum treat you'll love—and so will your partner! Packed with protein, fiber, and antioxidants, it's nourishing for the early weeks with baby. Just blend frozen cherries, banana, spinach, chia, and chocolate protein powder for a creamy, satisfying boost of energy. Perfect for sharing!

Ingredients: 

• -1 cup frozen dark cherries (can swap for frozen berries)
• -1 banana
• -2 cups spinach
• -1 tbsp nut/seed butter
• -2 tbsp chia seeds
• -2 servings high quality chocolate protein powder
• -2 cups milk of choice (we used almond)

Directions:

• Add ingredients to the blender and enjoy! 

White Bean Chicken Stew 

This nourishing postpartum white bean chickenstew is a protein-rich, one-pot meal perfect for new moms. Made with tender chicken, creamy white beans, and nutrient-dense kale in a comforting broth. Easy to digest and loaded with iron, protein, and healthy fats from cream cheese. Takes just 30 minutes to prepare and freezes well for convenient meals.

Ingredients: 

• -1 small yellow onion , diced
• -1 tbsp olive oil
• -2 cloves garlic , finely minced
• -2 (14.5 oz) cans organic chicken bone broth 
• -1 green chili
• -1 1/2 tsp cumin
• -1/2 tsp dried oregano
• -Salt and freshly ground black pepper , to taste
• -1 (8 oz) light cream cheese, cut into small cubes
• -1 1/4 cup baby carrots, roughly chopped
• -1 (15 oz) can cannellini beans
• -2 1/2 cups shredded cooked rotisserie or left-over chicken*
• -4 cups kale (stems removed) 
• -1 Tbsp fresh lime juice
• -2 Tbsp chopped fresh cilantro, plus more for serving

Directions: 

1. Heat olive oil in a large pot over medium-high heat. Add onion and saute for a few minutes. Add garlic and saute 30 seconds longer.
2. Add bone broth, green chilies, cumin, paprika, oregano, coriander, cayenne pepper and season with salt and pepper to taste. 
3. Bring mixture just to a boil then reduce heat to medium-low and simmer for 15 minutes.
4. Drain and rinse beans. 
5. Add cream cheese to soup along with carrots, beans and stir well. Simmer for 5 - 10 minutes longer.
6. Stir in chicken, fresh lime juice and cilantro. 
7. Just before serving, add kale and allow to wilt slightly. 
8. Serve with parmesan cheese, and more cilantro if desired.

 

Festive and Easy Gingerbread Cookie Balls

 

Calling all mamas (and their partners)! The holiday season is often filled with stress as well as treats that can send you on a blood sugar rollercoaster. As we often talk about, stable blood sugar is crucial for hormone balance, as fluctuations caused by high glycemic meals or chronic stress can disrupt hormonal harmony.

That’s why we’re thrilled to share this (not too) sweet treat by Sonja Manning of Cooking in Color. It’s not only incredibly easy to make, but filled with nutrient dense ingredients to provide you with a satiating post-meal treat or afternoon snack, without the big blood sugar spike.

These taste like a combination of a gingerbread cookie and a donut hole, and they pack approximately 6g of protein and 6g of fiber per ball. They are perfect to make to have a little treat on hand, but also fun enough to bring to a party or gathering!

Whether your goal is to balance your blood sugar, optimize your nutrient intake, or just get some inspiration for your home cooking, Sonja Manning’s free Substack and $5/month recipe club provides you with tons of recipes, inspiration, and metabolic health information in a fun, digestible (pun intended!) manner. Use code WENATALCOOKS for a free first month membership to the Color Club!

 

Gingerbread Balls ( Makes 10-12 servings):

Ingredients: 

• -3/4 cup cashew butter (Sonja loves Artisana Cashew Butter)
• -8 dates, pitted, soaked in warm water
• -1/3 cup almond flour or coconut flour
• -1/4 cup vanilla protein powder (We love BeWell by Kelly Plant-Based Vanilla for this recipe!)
• -1 tbsp maple syrup or raw honey
• -2 tbsp coconut oil, melted
• -2 tbsp chia seeds or basil seeds
• -1 teaspoon cinnamon
• -1 teaspoon ginger
• -1/2 teaspoon allspice
• -1/4 teaspoon nutmeg
• -1/4 tsp salt

Topping:

• -3/4 cup Lilys white chocolate chips
• -1 tbsp butter or coconut oil
• Optional: Roll the cookie balls in finely chopped pecans, shredded coconut or mini chocolate chips!

Instructions:

Make the gingerbread balls

1. Soak your dates in warm water for 10-20 minutes. Strain out the water.
2. Combine all ingredients into food processor and pulse until you get a dough like consistency.
3. Roll into small 1 inch balls.

Melt the white chocolate

1. Create a double boiler to melt your white chocolate. Fill a saucepan with 1 inch of water and place it on the stovetop. Place a metal or glass bowl in the saucepan. Note: The bowl needs to be big enough that it fits over the top of the saucepan but make sure that the bottom of the bowl does not touch the water!
2. Put the butter or coconut oil and white chocolate into the bowl and heat the water in the saucepan to a boil before immediately turning it down to a gentle simmer. Note: If the heat is too high, the white chocolate can "burn" and get clumpy. White chocolate is easier to burn than dark chocolate so be careful here!
3. Once the chocolate has melted, turn off the heat and carefully take the bowl out of the saucepan. Wipe the bottom of the bowl with a cloth to absorb any water. Water + chocolate = clumps and we don’t want that!

Assemble, refrigerate, eat!

1. Coat the gingerbread balls in the white chocolate. Then put in the fridge or freezer for 20-30 minutes to cool. Enjoy!

Store in the fridge.