Fertility Food Friday: Teriyaki Stir Fry

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

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.

This does not mean that everyone trying to conceive must adopt a fully vegetarian diet. High-quality, ethically raised animal products can be an important part of a nourishing, supportive fertility diet for most people. However, it would be wise to learn to cook at least a handful of delicious vegetarian dishes, especially if you usually eat a lot of meat. This Teriyaki Mushroom Stir-Fry is one such recipe you’ll want to have up your sleeve. It’s incredibly simple, but don’t let that fool you. The flavour is amazing! This is basically a ‘use up the veggies in your fridge’ recipe, but the mushrooms are essential to the flavor. Below is a list of the veggies I needed to use up, but you shouldn’t fret if your ingredient list looks different.


Stir-Fry Ingredients:

1 Tablespoon coconut oil

1 large onion, diced

Approx. 2 large handfuls crimini mushrooms, cleaned & chopped

3 carrots, peeled & chopped

3 celery stalks, chopped

Approx. 2 cups cauliflower, chopped

Approx. 1 cup broccoli, chopped

5 mini orange bell peppers, chopped

1 cup snap peas

Fresh ground pepper


Teriyaki Sauce Ingredients (from the Nourishing Traditions Cookbook by Sally Fallon):

Whisk the following ingredients together in a small dish:

1 Tablespoon fresh ginger root, grated or minced

3 garlic cloves, grated or minced

1 Tablespoon toasted sesame oil

1 Tablespoon rice vinegar

1 Tablespoon liquid honey

½ cup naturally fermented soy sauce, such as Tamari


Melt the coconut oil over medium-high heat in a very large skillet. Add the onion to the pan and sauté until translucent, adding a splash of water anytime they get stuck to the pan.


Add the mushrooms, turn the heat down to medium, and sauté until they have softened.  Then leave them without stirring to burn ever so slightly for a few minutes. This lends an irresistible smoky flavor.


Add the carrots & celery, cook about 2 minutes, then add the cauliflower & broccoli.


Once the cauliflower & broccoli are nearly done, add the snap peas & bell peppers, which won’t take long to cook. Grind some fresh ground pepper into the mix.


Pour the teriyaki sauce over the sautéed veggies, stir well and cook for a couple minutes. Depending on the amount of veggies you have, you may not need all the sauce. So start with half and then add more if necessary.


Serve over a bed of brown rice or noodles.


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