With the holiday season upon us, parties, family gatherings, and office potlucks are sure to be quickly filling up calendars. Although there is a great deal of excitement surrounding the holidays, we understand that this can be a difficult time for those who are TTC, as there may be concerns of prying questions, pregnancy announcements, or whether or not to have that glass of wine during your two-week wait. However, the holiday season doesn’t need to deter you from prioritizing your fertility goals of starting or growing your family. In fact, there are ways that you can enjoy your holiday while also supporting your fertility – and one of them starts with food.
In this blog, we’re sharing five delicious dishes that fertility nutritionists recommend indulging in while also supporting your fertility this holiday season. Pick one that’s your favorite or give them all a try – and hopefully, with a healthy meal in tow, you’ll feel more in control and better prepared for all that the holiday season brings.
Brussels Breakfast Hash
Recipe by: Caroline Redmond, Nutritional Therapist
This is my fertility-friendly breakfast or brunch containing a brassica vegetable seasonal star - the Brussels sprouts! Brassica vegetables are packed with valuable nutrients for both hormone balance and liver function, making them an essential group of foods for fertility optimization. Apples contain lots of gut-loving fiber and provide some sweetness without spiking your blood sugar levels (which isn’t good for hormone balance or our mood). Free-range eggs provide a fantastic amount of choline (think DNA synthesis!) and omega 3 (think anti-inflammatory!), and a sprinkle of dried cranberries to garnish can make this fertility-boosting brunch feel even more festive. Due to its naturally bright pigment, we know that we're getting a welcome dose of powerful antioxidants in there, too!
PREP TIME: 10 MINUTES
COOK TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
Serves: 2
Ingredients:
- 2 tbsps of extra virgin olive oil
- 2 tbsps of grass-fed organic butter
- 1 red onion chopped or sliced
- 400grams of Brussel sprouts peeled and chopped
- 1 apple (Braeburn or Gala for example) peeled, cored, and diced
- 1 teaspoon of dried rosemary
- 4 organic free-range eggs
- 2 slices of sourdough bread
- Dried cranberries to garnish
Directions:
- Place an oven-proof pan (I like to use my non-toxic, Teflon-free, fertility-friendly ONE PAN), on medium heat and add the olive oil and butter. Add the red onion and sauté for 5 minutes until softened.
- Add your chopped Brussels sprouts and apple and cook until tender for 10 minutes, stirring occasionally.
- Turn on the oven grill to high and while you're waiting for that to heat up, take a wooden spoon and make four wells in the hash.
- Crack open the eggs to place in each well and then transfer your oven-proof pan to the center of your oven under the grill for 2-4 minutes, depending on how well you like them cooked.
- Place your sourdough slices in the toaster while you are waiting for the eggs to cook and then place one on each serving plate.
- When your hash is finished, remove it from the oven with your heat-proof mat and a heat-proof mat/surface. Separate and serve onto your sourdough toast and finish with a drizzle of olive oil and garnish with a sprinkle of dried cranberries.
Cranberry Quinoa Salad
Recipe by: Aisling Fourie, Fertility Nutritionist
Supporting your fertility during the festive season doesn't have to be difficult. Overindulge in this wonderful festive Cranberry Quinoa salad that provides an abundance of festive flavors and nutrients that are essential when trying to conceive. Vitamin C-rich cranberries, parsley, and fresh orange juice support progesterone production and the antioxidants necessary to protect egg quality. Quinoa is a wonderful source of protein that supports blood sugar balance and hormone health, and with additional olive oil, it's a perfect fertility-friendly dish. Brazil nuts, renowned for their high levels of selenium and thyroid-supporting nutrients, add that little bit of crunch. Top it off with some leftover festive meats, avocado, or hummus and you have a crowd-pleasing dish that everyone can enjoy.
PREP TIME: 10 MINS
COOK TIME: 20 MINS
TOTAL TIME: 30 MINS
Ingredients:
- 2 cups of cooked quinoa
- 1⁄2 cup of dried cranberries chopped
- 1/2 cup of Brazil nuts
- 2 scallions finely chopped
- 1 bunch of parsley chopped
- Optional Extras: Turkey left-overs, avocado, hummus
Dressing:
- Juice of 1 1/2 oranges
- 1/4 cup of olive oil
- 1/4 tsp salt to season
- 1⁄2 tsp of allspice mix
- 1 tbsp of apple cider vinegar
Directions:
- After cooking quinoa, add cranberries, Brazil nuts, scallions, parsley, and any extras to a large bowl.
- In a separate bowl combine and mix the dressing ingredients.
- Add dressing to dry ingredients and enjoy.
Slow Roasted Salmon with Citrus
Recipe by: Kirsten Mooring, Fertility Nutritionist
For this dish, I chose salmon because it’s fantastic for fertility as it’s high in protein and healthy fats, both being essential to support hormone balance and healthy oocyte development.
TOTAL TIME: 40 MINUTES
Serves: 4
Ingredients:
- ½ bulbed fennel (cored, thinly sliced)
- 1 navel orange (thinly sliced)
- 1 lemon (thinly sliced)
- ¼ tsp sea salt (divided)
- 60 milliliters extra virgin olive oil
- 15 grams parsley (finely chopped)
Directions:
- Preheat the oven to 300ºF (149ºC).
- In an oven-safe baking dish, add the fennel, orange, lemon, and half the sea salt and mix to combine. Place the salmon on top and season with the remaining salt. Pour the extra virgin olive oil over the top of everything and place in the oven for 30 to 35 minutes or until the salmon is cooked to your liking.
- Remove from the oven and add parsley. Divide between plates, serve, and enjoy!
Roasted Veggies with Cranberries & Orange
Recipe by: Kirsten Mooring, Fertility Nutritionist
This colorful side of veggies contains Brussels sprouts which, as previously stated, are a cruciferous vegetable and play a role in hormone detoxification. They also contain folate which is essential for healthy fetal development. The other ingredients, which are packed with color, contain healthy antioxidants which are important for fueling our cells and defending them against oxidative stress from a build-up of toxins in the body.
TOTAL TIME: 35 MINUTES
Serves: 4
Ingredients:
- 1 sweet potato (peeled, cubed)
- 1 bulb fennel (cored, sliced)
- 130 grams Brussels sprouts (trimmed, halved)
- 50 grams frozen cranberries
- 2 tbsps extra virgin olive oil
- ⅛ tsp sea salt
- 1 tbsp orange juice (freshly squeezed)
- 1 ½ tsp thyme
- 1 tsp maple syrup
Directions:
- Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.
- Arrange the sweet potato, fennel, Brussels sprouts, and cranberries on the baking sheet. Drizzle with oil and season with salt. Toss to evenly coat everything.
- Bake in the oven for 30 to 35 minutes or until very tender, stirring once halfway through.
- In a small mixing bowl combine the orange juice, thyme, and maple syrup. Drizzle over top of the roasted veggies. Season with additional salt if needed. Divide between plates and enjoy!
Sticky Ginger Pudding with Coconut Ice Cream
Recipe by: Kirsten Mooring, Fertility Nutritionist
While dessert is always a treat, my sticky ginger pudding is a great choice when TTC as it uses applesauce/apple puree to sweeten it rather than processed sugar. Instead of using all-purpose or bleached flour, the recipe calls for coconut flour, which is suitable for those who are gluten-free, and contains a bit of protein that supports the development of oocytes!
TOTAL TIME: 1 HOUR
Serves: 6
Ingredients:
- 2 tbsps water (hot)
- 5 grams gelatin
- 245 grams unsweetened applesauce
- 120 milliliters coconut oil (melted)
- 105 grams maple syrup
- 1 tbsp ground ginger
- 1 tsp baking soda
- 1 tbsp apple cider vinegar
- 55 grams coconut flour
- 270 grams coconut ice cream
Directions:
- Preheat the oven to 350ºF (177ºC). Lightly grease a pie pan.
- Make your gelatin egg by combining the hot water with gelatin in a small bowl. Set aside.
- In a separate mixing bowl, whisk together the applesauce, melted coconut oil, maple syrup, ginger, and baking soda.
- Stir in the gelatin egg and apple cider vinegar. Then gently fold in the coconut flour until evenly combined.
- Transfer to the pie pan and bake for 45 to 50 minutes or until golden brown and firm to the touch. The center should remain gooey.
- Let cool slightly before serving. Scoop into bowls and top with ice cream. Enjoy!