Conceive’s newest book aims to boost your fertility with healthy recipes that were developed based on the latest research to help you get pregnant. Full of fertility-friendly superstars such as iron, calcium, and antioxidants, these foods will help keep your reproductive system in tip-top shape. Designed for busy women, the recipes are quick and easy to make, using ingredients readily available in most stores. So you can whip up something fertility-boosting for you—and your partner—any time. Oh, and did we mention that these dishes are absolutely delicious, too?
It’s not a big leap to imagine that there are links between what we eat and how our bodies perform. As children we were taught that vegetables would make us grow strong and healthy, and that carrots were good for our eyes, fish was good for our brains, and milk was good for our bones. It made perfect sense to us, even as children, that different parts of the body benefited from the nutrients in different kinds of foods. But until recently, women didn’t think of reproductive health as being influenced by diet.
The research on how your diet affects your chances of getting pregnant is still in its early stages, but with each new study published it becomes increasingly clear that the foods you choose can have an effect on your fertility.
Eating a diet rich in whole foods, whole grains, lean protein, dairy products, and lots of colorful fresh fruits and vegetables is good advice for anyone, whether or not they’re trying (or thinking about trying) to get pregnant. And now new scientific studies are emerging that point to key nutrients specifically linked to fertility.
Iron
A recent Harvard study showed that women who consumed an average of 76 mg of iron each day had a 60 percent lower risk of ovulation problems—a leading cause of infertility—than those who consumed less. Where the iron comes from matters. Iron from plant sources (such as vegetables and beans) was found to be beneficial to fertility, while too much iron from meat may decrease the chance of getting pregnant.
Calcium
Calcium is, of course, necessary for the bone health of mothers and babies. Good dietary sources of calcium include milk, cheeses, yogurt, canned salmon, and sardines. The Harvard study found that women who consumed no-fat or low-fat dairy products were more likely to have fertility problems than women who chose the full-fat versions. (But because of the extra fat and calories, limit full-fat dairy to one serving a day.)
Other important foods and nutrients for fertility include folic acid (see page 36), antioxidants (found in nuts and colorful fruits and veggies), mono- and polyunsaturated fats (in nuts and fish), and complex carbohydrates (such as whole grains).
Cooking to Conceive makes it easy to include these foods in your diet. The 75 recipes are fast enough for weeknight meals and good enough to serve to company. Here are a few of our favorites. (Fertility-boosting ingredients are identified with an asterisk.)
Walnut Scones with Blackberry Jam Thumbprints
Walnuts are packed with important omega-3s. Whole-wheat flour gives the scones extra fiber. These crumbly, delicious whole-wheat-and-walnut scones have a spoonful of jam baked into them. Use fruit preserves made without added sugar, or use organic preserves if you prefer. You can bake these on the weekend, freeze them, and then defrost them for easy weekday breakfasts.
Makes 8 scones
1 cup (240 ml) all-purpose flour
2 cups (480 ml) whole-wheat flour*
1/4 cup (60 ml) sugar
1 tablespoon (15 ml) baking powder
1/2 teaspoon (2.5 ml) salt
6 tablespoons (90 ml) cold butter, cut into chunks
1 cup (240 ml) buttermilk
(low fat or regular)*
1 large egg*
2 teaspoons (10 ml)
vanilla extract
1/2 cup (120 ml) plus
2 tablespoons (30 ml)
finely chopped walnuts*
2 teaspoons (10 ml)
grated orange zest
1/4 cup (60 ml) blackberry preserves
1. Preheat the oven to 375°F (190°C). Butter a large baking sheet, or line it with a sheet of cooking parchment.
2. In a bowl, mix the flours, sugar, baking powder, and salt. Add the butter and use a fork or your fingertips to rub the butter into the dry ingredients until the mixture resembles coarse crumbs.
3. In a small bowl, whisk together the buttermilk, egg, and vanilla. Add to the flour
mixture along with the 1/2 cup (120 ml) walnuts and the orange zest. Stir with a fork until the dough is evenly moistened and starts to come together into a ball. (Dough will look crumbly; add another tablespoon of buttermilk if the dough is too dry to come together.)
4. Scrape the dough onto a lightly floured board and knead a few times. Pat the dough into a 10- to 12-inch (25- to 30-cm) round. Slide the round onto the prepared baking sheet and cut into 8 wedges, leaving the wedges in place. Use your thumb to make a depression 1 inch (2.5 cm) in diameter on the wide end of each wedge and use a spoon to fill each with about 1/2 tablespoon (1.5 ml) jam. Sprinkle tops of scones with remaining 2 tablespoons (30 ml) chopped walnuts.
5. Bake until golden brown, 25 to 28 minutes. Recut scones to separate, and serve warm, or transfer to a rack to cool completely.
Pumpkin Macaroni and Cheese
A creamy sauce of cheese and pumpkin clings to whole-wheat pasta shells in this new take on a classic comfort dish. Pumpkin is rich in antioxidants, and milk adds calcium, protein, plus the fertility benefits of whole-milk dairy. Steamed broccoli makes a great side dish.
Serves 4 to 6
1 slice sturdy white bread
(about 1 ounce or 28 grams),
crusts removed
1/2 cup (120 ml) grated
Parmesan cheese, divided
1 can (15 ounces or 425 grams) pumpkin purée*
1 cup (240 ml) chicken broth
12 ounces (336 grams) dried whole-wheat pasta shells*
11/2 tablespoons (22.5 ml) butter
1/2 cup (120 ml) minced onion
11/2 tablespoons (22.5 ml)
all-purpose flour
1 cup (240 ml) whole milk*
2 cups (480 ml) shredded Gouda cheese, divided*
1/2 teaspoon (2.5 ml) salt
1/8 teaspoon (.5 ml) ground nutmeg
1/8 teaspoon (.5 ml)
cayenne pepper
1. Preheat the oven to 350°F (180°C). Tear the bread into chunks and whirl in a blender until fine crumbs form. Mix with half of the Parmesan cheese and set aside.
2. In a small saucepan, over medium heat stir the pumpkin purée and broth together. Bring to a simmer, stirring occasionally. Cover and keep warm.
3. Bring a large pot of lightly salted water to a boil. Add the pasta and cook until
al dente, 8 to 10 minutes. Drain well and pour into a 2-quart baking dish.
4. Melt the butter in a large pot or Dutch oven over medium heat. Add the onion and cook, stirring frequently, until softened but not browned, about 5 minutes. Stir in the flour and cook for another minute. Slowly whisk in the milk and bring the mixture to a simmer; cook, whisking frequently, until the sauce thickens, about 3 minutes. Remove from the heat.
5. Stir in half of the Gouda, the remaining Parmesan, and the salt, nutmeg, and
cayenne, and whisk vigorously until melted and smooth. Slowly pour in the
pumpkin mixture, whisking until well blended.
6. Pour the pumpkin-cheese sauce over the pasta and stir gently to coat. Sprinkle with the remaining Gouda and then the breadcrumb mixture. Bake until the crumbs are golden, about 20 minutes.
- 1
- 2
