Fertility Food Friday: February 10th, 2017

Detox Pasta: Quinoa Rotini with Avocado Basil Sauce

Guest post by Krista A. Parr, R.H.N.

How’s your New Year detox going? Craving some pasta right about now? This outrageously flavourful and filling dish has got you covered! What makes a “detox pasta” you ask? It’s full of simple, fresh, nourishing ingredients and free of foods that commonly cause irritation such as dairy, gluten, sugar, and meat.

This pasta is not only delicious, it is bursting with fertility-friendly qualities like monounsaturated fats to lower inflammation, high fiber to support blood sugar regulation, vitamins C & E for antioxidant action, and folate to support a healthy pregnancy.

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For the Avocado Basil Sauce:

3 ripe avocados

Juice of 1 lemon

1 clove garlic, minced

¼ cup (approx.) fresh basil leaves, chopped fine

½ cup (approx.) hot water from cooking the noodles, to thin out the sauce

Pinch sea salt & fresh ground pepper

 

For the Sautéed Vegetable topping:

1 Tablespoon coconut oil

1 yellow onion, diced

1 lb. (approx.) crimini or shitake mushrooms, washed & chopped

1 red bell pepper, diced

½ bunch spinach, washed & roughly chopped

Pinch sea salt & fresh ground pepper

Optional: garnish with hemp seeds or sesame seeds

 

For the noodles:

I used half a package of quinoa rotini noodles. But any gluten-free short pasta will do. Brown rice noodles are a nice option.

 

Directions:
For a super creamy sauce, whirl all the sauce ingredients in a food processor or blender until smooth. If you can’t be bothered to clean a blender (like me!), just mash the avocados & lemon with a fork until smooth, and then mix in the remainder of the ingredients.

 

Get the water boiling for the noodles at the same time as you start to sauté the veggies. Heat coconut oil over medium heat and sauté the onion until translucent. Add mushrooms and stir until they begin to soften. Then, space the mushrooms out in the pan and DON’T STIR for about 5 minutes. This browns the mushrooms and brings out a nice smoky flavour. Add red bell pepper and sauté for a couple minutes before stirring in the spinach, salt & pepper for just a minute or 2. Until the spinach wilts.

 

Once noodles are cooked according to the package directions, place them back in the pot and gently toss with the avocado sauce. Portion into bowls and top with the sautéed veggies, sprinkling with hemp or sesame seeds

 

Krista A. Parr is a Vancouver Registered Holistic Nutritionist and founder of Root to Fruit Nutrition, specializing in clean eating for fertility. She is passionate about guiding women onto a nourishing, supportive diet. www.RootToFruitNutrition.ca

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Fertility Food Friday: Miso Soup

Miso Noodle Soup

By Krista A. Parr, R.H.N.

unnamedNutritious meals don’t need to be complicated or expensive. This Miso Noodle Soup is made from simple ingredients, can be prepared in less than 30 minutes, and is also full of nourishing goodies. Anti-inflammatory, easy to digest, and surprisingly filling, keep this recipe on hand for a quick weeknight dinner.

Makes 3 large servings

 

Ingredients:

2 medium carrots, diced

2 stalks celery, diced

3 green onions, diced

1 Tablespoon fresh ginger root, grated or minced

2 Tablespoons dulse (or other dried seaweed, like nori), torn into little flakes

1 Tablespoon miso paste + 2 Tablespoons boiling water

Approximately 2 liters broth or water (or a combination)

1/3 of the package of soba noodles (I used pumpkin ginger buckwheat soba noodles)

Optional: 1 cooked chicken breast, diced

 

Directions:
Prepare the miso by boiling some water in a kettle. Once it has cooled slightly (miso is a fermented food, and boiling water will kill it’s beneficial bacteria), pour 2 Tablespoons of water over miso in a small dish. Mix well until the miso paste has thinned out and is no longer lumpy. Set aside.

 

In a soup pot, sauté carrots and celery on med-high heat in a dollop of coconut oil for a few minutes. Add green onion and seaweed and sauté another 30 seconds. Add broth and ginger and bring to a boil. Add noodles and cook over a rolling boil according to package directions – usually about 10-12 minutes.

 

Once soup has stopped boiling and cooled just slightly, stir in the miso and the cooked chicken (if using).

 

Enjoy immediately, as re-heating will kill beneficial bacteria in the miso.

 

Krista A. Parr is a Vancouver Registered Holistic Nutritionist and founder of Root to Fruit Nutrition, specializing in fertility. She is passionate about guiding women onto a nourishing, supportive diet. www.RootToFruitNutrition.ca

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teriyaki stir fry 2-min

Fertility Food Friday: Teriyaki Stir Fry

By Krista A. Parr, R.H.N.
@RootToFruitRHN

The Harvard Nurses Health Study is the largest, most comprehensive, long-term study of diet and fertility ever conducted. It found that adding one serving per day of red meat, chicken, or turkey increased the risk of ovulatory infertility by nearly one-third.

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Fertility Food Friday: Farro, Walnut & Massaged Kale Salad

By Krista A. Parr, R.H.N.
@RootToFruitRHN

Spring is a time when our bodies are naturally trying cleanse and detoxify. We can support this process by eating foods that stimulate the liver to do its job effectively, such as kale, green onion, radish, and lemon, all featured in this hearty Spring salad.

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Fertility Food Friday: Cauliflower Salsa

By Krista A. Parr, R.H.N.

So fresh, so simple, and so full of fertility-loving goodies! Support your body’s inherent detoxification activities, protect your fertility organs from oxidative stress, and combat inflammation with this yummy end-of-summer salsa. Cauliflower is not a vegetable I would normally enjoy eating raw. Along with it’s cousins, broccoli and cabbage, raw cauliflower would normally cause my belly expand into a hot air balloon. In this recipe, however, the cauliflower really mellows out as it marinates and almost ‘cooks’ in the citrus juice. This makes it easier to digest as well as more palatable; a fantastic way to get this nutritional powerhouse into your diet. Enjoy on tortilla chips, crackers, tacos, or salad.

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Fertility Food Friday: Pumpkin Soup

By Karen Weggler of the Movement Studio

Autumn is my favourite season hands down! We have been blessed with a gorgeous summer here in Vancouver, British Columbia, however, I am craving a cool breeze and those multi-coloured leaves.

Pumpkins are PACKED with Vitamins A, C (antioxidants!), fibre (promotes healthy digestion!), is low calorie, satiating, and absolutely delicious. WIN.

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beet dip

Fertility Food Friday: Beet Dip

By Krista A. Parr, R.H.N.

If the thought of dipping carrot sticks into a bowl of bright pink paste seems peculiar, I urge you to give beets a chance and try this dip! It is smooth, creamy, and surprisingly not overly ‘beety’ in the taste department.  Of course, it is also ridiculously nutritious, bursting with too many health benefits to name in this blog post. Iron is just one of the many nutrients that this recipe has going for it, with both the beets and sunflower seeds rich in the important mineral. While trying to conceive, it is a good idea to load up on iron-rich foods in order to prevent iron-deficiency anemia, which is very common during pregnancy.

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Fertility Food Friday: Going Head To Head with Morning Sickness

Nikki Hurst RHN, The Movement Studio 

Being pregnant is an amazing adventure, with an amazing ending. However, for those of you who are or might be experiencing morning sickness during those first three months, here are a few tips to help get your through this uncomfortable time.

Please note, while the term is coined “morning” sickness, it should really be described as “any part of the day or night” sickness. But have no fear! There are things that can alleviate or at least ease the symptoms.

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