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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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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cauliflower salsa, genesis fertility

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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Pumpkin-soup-genesis-fertility

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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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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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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Fertility Food Friday: Creamy Tahini Veggie Sauté

Fertility Food: Creamy Tahini Veggie Sauté

 

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 Creamy Tahini Veggie Sauté is one such recipe you’ll want to have up your sleeve. It’s rich, incredibly flavourful, and I’ve even seen meat-lovers swoon over it. Folate, antioxidants, iodine, selenium, and calcium are just a few of the fertility-loving nutrients contained within every yummy bite.

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Fertility Food Friday: Autumn Lentil Soup

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

Recipe by Krista A. Parr

During autumn and winter I recommend making a big pot of soup once per week so that there’s always some nutritious comfort food readily available. It’s also a great way to use up whatever veggies in your fridge need eating up. Soup recipes like this one are very flexible, so feel free to be creative with the veggies and herbs you include. Having said that, there are 2 ingredients in this recipe that I’d like to highlight. Lentils are higher in protein than any other bean or legume (except soy, which is NOT a fertility-friendly food) while also being easier to digest and less ‘gas-producing.’ According to the Harvard Nurses Health Study, the largest study ever done on diet and fertility, women with the highest intake of plant-based protein are much less likely to have infertility. This doesn’t mean you need to follow a vegetarian diet, just eat plant proteins often.  Lentils also contain significant amounts of iron, zinc, magnesium, folate and other B vitamins. Because they are packed with cholesterol-lowering fiber and the ability to stabilize blood-sugar levels, lentils are a fabulous source of slow-burning fuel. Not to mention that all of theses benefits come with very little fat and few calories!

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Fertility Food Friday: Spiced Oatmeal with Whipped Egg

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

 

Recipe by Krista A. Parr

Whether it’s back to school, back to work, or adjusting from the lazy days of summer, September is an ideal time to establish a routine of positive, healthy eating habits. Committing to breakfast each day is a great place to start. If you get up really early and have no appetite in the morning, try to have at least a piece of fruit and a couple nuts or spoonful of yogurt. But in order to jumpstart metabolism and provide efficient energy for the day ahead, I encourage a proper meal to “break the fast” that occurs while you sleep. When trying to establish any kind of habit or routine, planning ahead sets you up for success. Because this spiced oatmeal requires that you soak the oats in water the night before, you are more likely to actually eat it in the morning – it’s already almost ready! In order to save even more time in the morning, I would also suggest measuring out the dry spices in a small dish the night before, and maybe even leaving the bottle of vanilla extract and cooking pot out on the counter with the cooking water already in it. Packed with fiber, protein, B vitamins, iron, calcium, magnesium and healthy fats, this warm, comforting, easy-to-digest breakfast is a superstar for anyone needing clean-burning fuel for a busy day.

Ingredients:

1/3 cup whole rolled oats

1/3 cup filtered water (to soak oats overnight in)

1/8 – 1/4 teaspoon apple cider vinegar

1 free-run egg, whipped with a fork or whisk

1/3 – 1/2 cup filtered water (to cook the oatmeal in)

1 Tablespoon pure, dark maple syrup

1 teaspoon pure vanilla extract

1 teaspoon cinnamon

1/4 teaspoon ground cloves

1/4 teaspoon ground ginger

Pinch nutmeg

Pinch sea salt

Optional toppings: yogurt, milk, berries or other fruit, nuts, seeds, raisins, etc.

Directions:

Place oats in a bowl with the water and apple cider vinegar. This starts to break down the oats, making them soothing to your digestive system. Cover with a clean tea towel and leave on the counter overnight.

In the morning, place oats, water, whipped egg, maple syrup, vanilla, and spices in a small pot. Bring to a simmer over high heat and then quickly lower heat to medium or medium-low, stirring constantly. Continue stirring and simmering until all of the water is absorbed and your oatmeal is thick and creamy (takes less than 5 minutes).

Enjoy as-is, or top with a dollop of plain yogurt, a handful of berries or other fruit, and a sprinkle of sunflower seeds, pecans, or pumpkin seeds.

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

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