Foods for Fertility

Boost your fertility odds with four great recipes from Cooking to Conceive.
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March 2, 2017
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Looking for some recipe ideas that have the added bonus of naturally boosting your fertility? Check out some of our faves from _Cooking to Conceive — _all are rich in whole grains, lean protein, vegetables, and dairy. If you’re revamping your diet to try and get pregnant, remember to buy organic when you can and talk to your doctor about a meal plan that suits your lifestyle.

Breakfast: Red and Green Frittata (Serves 6 to 8)

What You’ll Need:

6 cups (1.4 liters) bite-size broccoli florets

8 large eggs

1/4 cup (59 ml) milk

1/4 teaspoon (1 ml) salt

1/4 teaspoon (1 ml) freshly ground pepper

1 red bell pepper, cut into 1/4-inch (6 mm) thick slices

1 cup (4 ounces or 113 grams)grated white Cheddar or fontina cheese, divided

4 tablespoons (60 ml) grated Parmesan cheese, divided

2 teaspoons (10 ml) olive oil

How You’ll Make It:

1. Bring a large pot of water to a boil; add the broccoli and cook until just tender, about 3 minutes. Drain well.

2. Preheat the oven to 350°F (177°C). In a large bowl, whisk the eggs, milk, salt, and pepper together in a large bowl. Stir in the broccoli, red pepper, 3/4 -cup (36 ounces) of the Cheddar, and 3 tablespoons (45 ml) of the Parmesan cheese.

3. Heat the oil in a 12-inch (305 mm) ovenproof nonstick frying pan over medium-high heat. Pour the egg mixture into the pan and reduce the heat to medium. Cook for 3 minutes to set the bottom of the frittata. Sprinkle the top with the remaining 1/4 -cup of the Cheddar (12 ounces) and 1 tablespoon (15 ml) Parmesan cheese.

4. Transfer the pan to the oven and bake until the frittata is set in the center and slightly puffed up, about 15 minutes.

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5. Let cool for 5 minutes in the pan, and then loosen the edge with a spatula and slide onto a large plate. Cut into wedges and serve warm or at room temperature.

Lunch: Open Faced Veggie Melt (Serves 1)

What You’ll Need:

1 slice hearty, whole-grain bread Whole-grain

Dijon mustard

1 to 2 thin slices red onion

4 to 6 thin slices cucumber

1/2 ripe avocado

Sea salt

Freshly ground pepper

1 slice (about 1 ounce or 28 grams) Swiss cheese

How You’ll Make It:

1. Preheat the broiler.

2. Spread the bread generously with mustard. Scoop the avocado flesh from the peel with a spoon and slice lengthwise. Fan the avocado on the mustard. Arrange the onion slices and cucumber over the avocado and sprinkle lightly with salt and pepper. Top with the cheese.

3. Place under the broiler until the cheese is just melted and bubbling, about 1 minute.

Dinner: Citrus Shrimp with Sugar Snap Peas (Serves 4)

What You’ll Need:

2 tablespoons (30 ml) soy sauce

1 tablespoon (15 ml) minced peeled fresh ginger

1 teaspoon (5 ml) minced orange zest

1 clove garlic, minced

1/4 teaspoon (1 ml) crushed red pepper flakes

1 pound (454 grams) uncooked large shrimp, peeled and deveined

11/2 tablespoons (22.5 ml) canola oil

4 green onions, cut into thin slices

1 pound (454 grams) sugar snap peas, ends trimmed and strings removed

1/4 cup (59 ml) chicken broth

2 tablespoons (30 ml) fresh orange juice

How You’ll Make It:

1. In a bowl large enough to hold the shrimp, mix the soy sauce, ginger, orange zest, garlic, and red pepper flakes. Add the shrimp and mix to coat. Chill for 15 minutes.

2. In a large frying pan, heat the oil over high heat. Add the shrimp mixture, green onions, and snap peas. Stir until the shrimp are evenly pink and just opaque in the center, about 2 minutes. Add the broth and orange juice and cook to reduce the sauce slightly, about 1 minute longer.

Snack: Parmesan Cheese Popcorn (Serves 4)

What You’ll Need:

3 tablespoons (45 ml) finely shredded Parmesan cheese

1 teaspoon (5 ml) smoked paprika

1/4 teaspoon (1 ml) ground cumin

1/4 teaspoon (1 ml) sea salt

6 cups (1.4 liters) popped plain popcorn

1/4 cup (59 ml) pumpkin seeds, toasted

11/2 tablespoons butter



How You’ll Make It:

In a small bowl, combine the cheese, paprika, cumin, and sea salt. In a large bowl, drizzle the popcorn and pumpkin seeds with the butter and toss well with the Parmesan cheese mixture. Add salt and pepper to taste. Serve immediately.

Find these recipes and more in _ Cooking To Conceive_.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

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