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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Strawberry-Lavender Chia Jam

Fertility Food Friday: Strawberry-Lavender Chia Jam

 

Strawberry-Lavender Chia Jam

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

Hooray for strawberry season! If you’re like me and you bought a large basket at the farmer’s market and now find yourself in a race against time to use up all those beautiful berries before they go overripe and mushy, then this is a recipe for you. Spoon this stuff on toast, pancakes, oatmeal, or plain yogurt for a sweet fruity treat without the refined sugar that traditional jam is known for.

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Fertility Food Friday: Spring Salad with Lemon Poppy Seed Dressing

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

I don’t usually eat a lot of salads during the cold winter months, but come springtime when the sun is out, I cannot get enough! Raw veggies are cooling and cleansing, which is exactly what the body is asking for at this time of year. This is a very simple tossed green salad and you can pretty much use whatever vegetables you fancy, but it’s nice to include radishes and lettuces that are available locally right now. The dressing is creamy, slightly sweet, and tangy and can easily double as a dip with veggie sticks or as a coleslaw dressing. In my opinion, the humble poppy seed is not featured often enough. With surprisingly high amounts of calcium, manganese, iron, and other trace minerals, I challenge you to find ways to include poppy seeds in your diet more often, starting with this salad.

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Cranberry-Cinnamon Seed Loaf

Fertility Food Friday: Cranberry-Cinnamon Seed Loaf

Cranberry-Cinnamon Seed Loaf

 

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

This recipe is inspired by Sarah Britton’s “Life-Changing Loaf of Bread” from her fabulous blog, My New Roots. I’ve changed up and added a few ingredients and offer the method that works best for me.

This is a dense, hearty bread with so many things going for it, starting with the fact that it is super easy, as far as baked goods go. It always turns out perfect (except the time I forgot to grease the pan…). Loaded with fiber, protein, healthy fats, complex carbs, and a wide spectrum of vitamins and minerals, it also happens to be gluten-free, dairy-free, sugar-free, and vegan! It’s also in a very easily-digestible format, due to the fact that the ingredients are soaked for several hours before baking.

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Fertility food: cauliflower soup

Fertility Food Friday: My Creamy Cauliflower Concoction

Fertility food: cauliflower soup

 

 Recipe by Nikki Hurst, RHN at The Movement Studio

To help enhance your fertility, you want to eat more whole foods, and less processed and refined foods. Foods rich in fibre and phytonutrients not only provide the body with optimal fuel, but also energy, clear skin, and efficient body system function.

This soup recipe provides a filling, creamy, and delicious meal without the unnecessary fats, fillers and preservatives store-bought soups encompass.

 

Bonus: it is super simple to make and also freezes nicely!

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baked salmon (3)

Fertility Food Friday: Simple Baked Salmon Fillets

baked salmon (3)

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

Omega-3 fats are termed ‘essential’ fats because our bodies cannot manufacture them on their own, so they must be consumed through diet. They are also essential for optimal health, offering powerful anti-inflammatory action throughout the body. These fats also happen to be a primary component in the production of sperm cell membranes. For the ladies, essential omega-3’s are crucial for the brain development of a growing fetus, and there have been some studies showing that postpartum depression can be prevented by increasing omega-3 fat intake prior to giving birth.

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Fertility Food Friday: Lentil Pâté

Fertility Food Friday: Lentil Pâté

This nutrient rich and entirely plant-based recipe is a perfect substitute for liver pâté. Due to its high levels of retinol, or Vitamin A, it is not recommended that you eat liver while trying to conceive or are pregnant. Serve this as an appetizer at your next get-together and I guarantee it will be gone as quick as you serve it.

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Fertility Food Friday: Mango Sunshine Smoothie

Fertility Food: Mango Smoothie

Recipe by Krista A. Parr, R.H.N.

Enjoy this creamy, sweet, satisfyingly tart smoothie as a celebration of sunshine (or an invitation, depending on the weather where you are). Tropical fruits like bananas and mangos are higher in sugar than fruits like apples and berries so they should be consumed in moderation. Think of this smoothie as a treat or dessert rather than, say, breakfast. Unlike many other treats and desserts, this one is full of nutritious elements like fiber, essential fatty acids, vitamin C, vitamin B6, antioxidants, calcium, magnesium, and potassium. Kefir is a fermented milk beverage similar to yogurt. While making your own kefir will provide significant amounts of probiotics, good quality store-bought kefir is now also widely available.

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