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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pizza

Fertility Food Friday: Marinated Veggie Pizzas

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

Say what? You didn’t think pizza was a fertility-friendly food?! When it’s loaded with garden-fresh veggies and prepared lovingly in your own kitchen, there is no reason not to throw a pizza party!

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Fertility Food Friday: Autumn Vegetable Roast with Quinoa & Feta

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

 

Recipe by Krista A. Parr

The smell of roasting root vegetables and squashes with herbs and garlic is a hallmark of autumn in my kitchen. There’s something so cozy and grounding about this type of cooking as it heralds the season of spending more time indoors baking, making soups & stews and preserving the harvest through fermenting, canning and dehydrating. I also find that this season invites quiet introspection: a time to go inside, both literally and figuratively. To all those who are travelling on a fertility journey, regardless of what stage you’re at, may this Autumn bring you closer to yourselves through nourishing foods, thoughts and actions. As a side dish or main event, this simple, wholesome casserole-type dish feeds body and soul, and you can feel it as you savour every flavourful bite.

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Fertility Food Friday: End of Summer Salsa

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

End of Summer Salsa

Recipe by Krista A. Parr

Make use of all of those beautiful heirloom tomatoes and ears of fresh sweet corn available at the farmer’s markets this time of year! Served with tortilla chips, this salsa will disappear within minutes at any potluck or BBQ. Also delicious when served on top of tacos, quesadillas, steak, or a bed of fresh lettuce to make a delicious salad. Happy Labour Day Long Weekend!

Ingredients:

2 ears fresh sweet corn, boil for 5 minutes, cool, then remove the kernels with a sharp knife

1 large avocado, diced

Juice and zest of 1 fresh lime

3 large fresh tomatoes, diced

1 cup cucumber, diced

1 19-oz. can black beans, drained and rinsed well

1 medium-large jalapeno pepper, inner white pith removed, then chopped (keep seeds if you like a spicier salsa, or discards seeds for a non-spicy version)

1 clove of garlic, minced

2 green onions, chopped

½ cup (packed) fresh cilantro leaves, roughly chopped

1 Tablespoon cold-pressed olive oil

½ teaspoon dried, ground cumin

1.5 teaspoons sea salt

1.5 teaspoons fresh ground black pepper

Directions:

Combine everything in a large bowl, mix well and allow to marinate in the fridge for at least 2 hours before serving.

Krista A. Parr is a Vancouver Registered Holistic Nutritionist and founder of Root to Fruit Nutrition, specializing in fertility and women’s health. www.RootToFruitNutrition.ca

 

 

Fertility Food Friday: Peach Blender Ice Cream

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

Recipe by Krista A. Parr

If you read the ingredient list on a bucket of ice cream or box of ‘frozen novelties’ you may see things like magnesium hydroxide, sodium phosphate, propylene glycol alginate, potassium sorbate, soy lecithin, diethylglycol, piperonal, modified corn starch…the list goes on. These and other ingredients in commercially made ice cream range from dangerous chemicals to highly processed genetically modified ‘foods.’ No wonder eating ice cream gives so many people an upset tummy! Eating for fertility means reducing your toxic load, but that doesn’t mean you can’t enjoy a delicious frozen treat this summer. If you have a decent, high-powered blender, this recipe will be a breeze to whip together and it only contains 4 ingredients, all easy to pronounce! Be aware that the measurements need to be exact or you won’t get the right texture.

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Fertility Food Friday: Babcia’s Beet Greens Soup

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

 

Recipe by Krista A. Parr

My Polish Babcia (Grandma) passed this recipe down to my mom, who passed it down to me. I’ve always loved it in late summer, as days are getting shorter and cooler and beautiful bunches of beets are plentiful at the farmer’s markets and in the garden. It’s a light soup, making it appropriate for warmer days. Beets are high in boron, an important mineral for the production of sex hormones and, appropriately, in ancient Roman times beet juice was considered an aphrodisiac. Another important mineral for fertility and pregnancy is iron, which beets are bursting with. Keeping the liver in top working condition should be a priority for those trying to conceive, and beets stimulate the liver to eliminate toxins and excess hormones from the body as well as perform hundreds of other essential functions. Beet greens (the tops) are also incredibly nutritious, containing even more iron and calcium than the roots as well as very high levels of folic acid.

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Fertility Food Fridays: Spinach & Feta Cheeseburgers

To our American friends, happy Independence Day! What better way to celebrate than to make healthy, homemade spinach and feta cheeseburgers?

Registered holistic nutritionist Krista A. Parr explains why eating less meat might be good for you and, should you choose beef, how grass-fed beef is better for your health.

Fertiliy boosting Spinach & Feta Cheese Burgers

Spinach & Feta Cheese Burgers (Photo Credit: adventuresofadiposemax.com)

Spinach & Feta Cheeseburgers

Often when I’m educating my clients about cleaning up their diets with fertility foods, the following question comes up: “Where’s the meat?”

It’s not that I don’t believe meat can be part of a balanced diet for most people; it’s just that many of us consume too much meat and not enough varieties of nutrient-rich vegetables, legumes, seeds, and whole grains.

The truth is, we don’t need to eat a lot of meat (or very often) in order to reap its nutritional benefits. And quality really matters when it comes to animal products, which tend to be expensive, so it makes sense to eat meat less often but to favour the good stuff.

The recipe below calls for 100% grass-fed beef. Why is that important? Well, simply because cows’ digestive systems are designed to process grass, and not grains or corn or soy (or, most disturbingly, other animals). When cows are fed corn, for example, they get fatter much faster, which turns a larger profit fast. But eating anything other than grass also makes cows ill. So, indoor feedlot operations routinely feed antibiotics to cows in order to prevent them from becoming sick. Those antibiotics are passed on to the human that consumes that beef product, upsetting our delicate balance of microflora and potentially contributing to widespread antibiotic resistance in the future. Further, grass-fed cows are happier, healthier, and leaner living outside in the sunshine and fresh air, moving around freely, eating their natural diet, and contributing to sustainable land use.

Happy, healthy cows = more nutritious burgers! Happy BBQ season everyone!

This recipe makes about 12 burgers.

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Fertility Food Friday: Strawberry Rhubarb Crumble

fertility dessert recipe strawberry rhubarb crumble

This crumble is so nutritious and full of fiber that you could eat it for breakfast or lunch.

Strawberry Rhubarb Crumble

Recipe by Krista A. Parr

Fresh local fruit season has begun! Hooray! Strawberry and rhubarb are typically amongst the first local fruits to emerge here on the West Coast, but you can make this recipe with whatever is in season as the summer progresses: blueberries & green apples, blackberries & raspberries, peaches & plums are all just a few of the delicious flavor combinations you can make. While technically a dessert, this crumble is so nutritious and full of fiber that you could eat it for breakfast or lunch, guilt-free, as part of your healthy fertility diet. Like all sour-tasting foods, rhubarb stimulates the liver and works as a gentle detoxifier and mild laxative; great for improving the digestive and elimination systems of the body and clearing space for healing of all kinds. The fertility benefits of strawberries are found mostly in their exceptionally high anti-inflammatory and ant-oxidant properties. Local strawberries are higher in all nutrients because they are allowed to remain growing on the plant until perfectly ripe, unlike imported fruits which are harvested unripe and often chemically-ripened after travelling long distances. Oats are a deeply nourishing food which supports the reproductive system as well as the kidneys, stomach, heart, lungs, and large intestine. Oats are high in selenium, zinc, B vitamins and protein and are a low-glycemic food.  They also have “adaptogen” properties,  meaning oats can improve the body’s resistance to stress and thus support the body’s own efforts to bring itself into a state of balance. May you all be nourished by the bounty of your local, seasonal fruits and the energy of the sun over the coming summer months!

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Fertility Food Friday: Savory Sunflower Seed Paté

Healthy fertility recipe sunflower seed pate

Sunflower seeds have more protein than beef, calorie for calorie.

Recipe by Krista A. Parr

The humble sunflower seed, in my opinion, does not get nearly enough attention in this world of glamorized almonds, hemp, flax and chia. Raw, organic sunflower seeds are not only a fraction of the price of those other nuts and seeds; they are also seriously nutrient-dense! Did you know that sunflower seeds have more protein than beef, calorie for calorie?  They are also an excellent source of vitamin E, calcium, magnesium, B vitamins, iron, folate and cholesterol-lowering phytosterols. Given their diverse and impressive nutritional profile, sunflower seeds deserve a starring role in your fertility diet. The recipe below for Savory Sunflower Seed Paté is easy, delicious, versatile, and probably like nothing you have ever tasted before…

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