Spicy Green Beans
A light and spicy sauce coats these crisp stir-fried green beans, which are high in folate and antioxidants and are delicious with rice and simply broiled fish. If shallots are unavailable, you can substitute 2 tablespoons (30 ml) finely chopped red onion.
Serves 4
12 ounces (336 grams) green beans*
11/2 tablespoons (22.5 ml) soy sauce
1 tablespoon (15 ml) rice vinegar
1 teaspoon (5 ml) light or
dark brown sugar
1 tablespoon (15 ml) canola oil
1 shallot, peeled and minced
1 clove garlic, minced
1/2 teaspoon (2.5 ml) Asian red chili paste or 1/4 teaspoon (1.25 ml) crushed red pepper flakes
1. Trim the ends of the beans and cut them into 2-inch (51 mm) lengths. Bring a medium pot of water to a boil. Add the beans and cook just until crisp-tender, 3 to 4 minutes. Drain well. In a small bowl, stir together the soy sauce, rice vinegar, and sugar until the sugar is dissolved.
2. Heat the oil in a large frying pan over high heat. Add the shallot and garlic and
cook until fragrant but not browned, about 45 seconds. Add the chili paste and
the green beans and stir until the beans are heated through and well coated, about 2 minutes. Add the soy sauce mixture and cook until the liquid reduces slightly and the beans are tender, about 1 minute longer.
Chicken and Broccoli Stir-Fry with Cashews
Ginger and garlic make this bright stir-fry fragrant and flavorful. Serve it with steamed brown rice for a dinner with iron, fiber, B vitamins, and antioxidants.
Serves 4
6 cups (1.4 liters) broccoli florets,
cut into bite-size pieces*
2 tablespoons (30 ml)
soy sauce, divided
4 green onions, cut into thin slices
2 cloves garlic, minced
1 tablespoon (15 ml)
minced, peeled fresh ginger
1/4 teaspoon (1.25 ml)
red pepper flakes (optional)
1 pound (454 grams) skinless boneless chicken breast halves (about 2), cut across the
grain into thin slices*
3/4 cup (178 ml) chicken broth
1 tablespoon (15 ml) cornstarch
1 tablespoon (15 ml) canola oil
1/2 cup (120 ml) toasted cashews*
4 cups (.95 liter)
cooked brown rice*
1. Bring a medium pot of water to a boil. Add the broccoli and cook until crisp-tender, 2 to 4 minutes. Drain well and set aside.
2. In a medium bowl, combine 1 tablespoon (15 ml) of the soy sauce, the onions, garlic, ginger, and red pepper flakes, if using. Add the chicken and turn to coat. Chill for 15 minutes.
3. Combine the chicken broth, cornstarch, and remaining tablespoon soy sauce in a small bowl and set aside.
4. Heat the oil in a large wok or frying pan over high heat. Add the chicken and stir frequently until most of the chicken is opaque, 2 to 3 minutes. Add the broccoli and broth mixture. Cook until the chicken is cooked through and the liquid thickens, 1 to 3 minutes longer. Stir in the cashews and serve immediately over rice.
Chocolate Cheesecake Brownies
If you’re a brownie fan, these ultra-chocolaty brownies with a cream cheese swirl are likely to become your new favorites. If you don’t have time to bring the cream cheese to room temperature, you can soften it (unwrapped on a plate) in the microwave for a few seconds. Omega-3-rich canola replaces the usual butter in these rich brownies, and dark chocolate is high in antioxidants.
Makes 16 brownies
6 ounces (170 grams) bittersweet chocolate, finely chopped*
1/2 cup (120 ml) canola oil,
plus more for the pan*
1 cup (240 ml) sugar, divided
11/2 teaspoons (7.5 ml) vanilla extract
4 large eggs, divided
3/4 cup (178 ml) all-purpose flour, plus more for the pan
1/4 teaspoon (1.25 ml) salt
8 ounces (227 grams) cream cheese, at room temperature*
1. Preheat the oven to 325°F (160°C). Lightly oil an 8-inch-square (203-mm-square) baking pan and lightly dust the bottom with flour.
2. Place the chocolate in a heatproof bowl and set over a pan of barely simmering water. Stir the chocolate frequently until melted and smooth. Remove the bowl from the pan and whisk in the oil, 3/4 cup (178 ml) of the sugar, and the vanilla. Whisk in 3 eggs, one at a time, beating well after each addition. Stir in the flour and salt just until blended.
3. In another bowl, with a wooden spoon or a mixer, beat the cream cheese with
the remaining sugar until smooth. Beat in the remaining egg until smoothly
incorporated.
4. Spread about two-thirds of the chocolate mixture in the prepared pan. Spoon the cream cheese mixture evenly over the chocolate. Spoon the remaining chocolate mixture on top, partially but not completely covering the cheese mixture. Drag a butter knife through the batter to swirl the mixtures slightly.
5. Bake until the edges are set and a wooden skewer inserted into the center comes out with moist crumbs attached, 35 to 40 minutes. Let cool in pan on a rack for at least 20 minutes (brownies will firm up as they cool), then cut into 16 squares.
Fresh Tomato Soup with Whole-Grain Croutons
Tomatoes are a good source of lycopene, which is important for sperm production. This simple, low-cal soup is a great way to enjoy them. The whole-grain croutons dissolve into the chunky, rich soup, giving it an earthy texture.
Serves 4
31/2 pounds (1.6 kilograms) tomatoes*
2 tablespoons (30 ml) olive oil
1 clove garlic, thinly sliced
2 cups (473 ml) chicken broth
1/3 cup (80 ml) packed fresh basil leaves
Salt
Freshly ground pepper
3 slices crusty whole-grain bread, toasted and torn into rough chunks
1/4 cup (60 ml) shredded Parmesan cheese for garnishing
1. Core tomatoes and cut in half crosswise. Gently squeeze over a large bowl to catch juices. Coarsely chop tomatoes and add to bowl.
2. Heat the oil in a large pot over medium heat. Add the garlic and cook just until fragrant, about 45 seconds. Add the tomatoes and the broth. Bring to a simmer, reduce heat and cook 10 to 15 minutes to blend flavors.
3. Stir in basil and season with salt and pepper. Spoon into bowls and top each with croutons and about 1 tablespoon (15 ml) Parmesan cheese.
Penne with Salmon, Peas, and Asparagus
A bit of cream stirred in at the end adds a silky, rounded flavor to this spring pasta dish, which is loaded with folate, iron, protein, and omega-3s. Ask your grocer to skin the salmon fillet for you and remove the tiny bones.
Serves 4
1 pound (454 grams) salmon fillet, skin and bones removed*
1 tablespoon (15 ml) olive oil
Salt
Pepper
1/2 pound (224 grams) asparagus*
12 ounces (336 grams) whole-wheat penne*
11/2 cups (360 ml) fresh or frozen shelled green peas (about 8 ounces or 227 grams; no need to thaw if frozen)*
3 tablespoons (45 ml) fresh lemon juice
1 tablespoon (15 ml) grated lemon zest
1/4 cup (60 ml) torn basil leaves
1/4 cup (60 ml) cream
1. Preheat the oven to 400°F (200°C). Place the salmon in a baking pan and drizzle with about 1 tablespoon (15 ml) olive oil. Sprinkle generously with salt and pepper. Bake until no longer opaque in the center, 12 to 15 minutes.
2. Trim the stem ends from the asparagus and cut on the diagonal into 2-inch (50 mm) lengths.
3. Bring a large pot of lightly salted water to a boil. Add the penne and boil for 8 minutes. Add the asparagus to the water and cook for 2 minutes. Add the peas and cook for 1 minute, or until the pasta is al dente. Drain the pasta and vegetables and return to the pot. Stir in the lemon juice, lemon zest, and the salmon, using a fork to break up the salmon into bite-size pieces. Season to taste with salt and pepper. Stir in the basil and cream and serve immediately.
For more recipes, check out Conceive's book, Cooking to Conceive: Fertility Boosting Foods & Recipes to Help You Get Pregnant.
Related Topics: Boost Your Fertility; Fertility Health; Fertility Nutrition; Fertility Threats; Stress and Fertility
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