Fertility Friendly Recipe - Liver Loving Smoothie

In our final fertility friendly recipe from RHG Partner, Rosie Tadman, we focus on the liver with a fruit and veg packed smoothie. If you would like to view Rosie’s other recipes, you can access them via the links below:

Our liver is our body’s filtration system. It takes everything we put into our bodies—whether it is swallowed, inhaled or absorbed through the skin and separates the nutrients that the body needs and prepares to dispose of metabolic waste, toxins and excess substances.

Keeping your liver healthy is critical to your overall health, including our fertility and healthy hormones. This smoothie is a great starting point to support your hard-working liver!!

Time: 5 minutes

Serves: 2

Ingredients: 

  • 4 tbsp. of broccoli sprouts (the secret ingredient) – they are liver detox powerhouses, as shown in this study here!!
  • Handful of spinach
  • An inch of fresh and peeled ginger
  • Half an avocado
  • 3 inches of cucumber
  • Half an apple
  • The juice of 1 lemon
  • 8 ice cubes
  • 150ml water
  • One tsp of wheatgrass/barley grass (optional)
  • Half a pear

Method: Place all of the ingredients in a blender, blitz until smooth and enjoy straight away

Fertility Friendly Recipe - Beetroot and Mint Dip

Our third fertility friendly recipe from RHG Partner, Rosie Tadman, is a refreshing Beetroot and Mint Dip. If you have missed her previous 2 recipes, you can access them via the links below:

Beetroots are a fantastic source of the antioxidant resveratrol, which is thought to help combat against age-related infertility. They also supply nitrates known to improve blood flow to the sexual organs, making them useful for male fertility and for supporting a healthy uterus during embryo implantation.

Prep Time: 10 minutes

Cooking time: 30 minutes

Serves: 6-8 (as a side dip)

Ingredients:

  • 450g of fresh beetroot
  • 1 whole garlic
  • Zest and juice of a large unwaxed lemon
  • 1 tbsp. of coconut oil
  • 1 tsp extra virgin olive oil
  • 30g fresh mint, roughly chopped
  • Pinch of salt
  • 3 tsp of crème fresh (optional)

Method 

  1. Scrub the beetroot and cut into 8ths
  2. Melt the coconut oil and toss the beetroot it the oil/ drizzle the oil over beetroot on a baking tray.
  3. On a baking tray spread out the beetroot and the whole garlic bulb (leave it whole). Place these in the oven, on 200celcius, for 30 minutes, until the beetroot has softened.
  4. In a food processor/ blender place the beetroot, lemon, olive oil, salt, mint and squeeze out the garlic from the cloves.
  5. Pulse the mixture until roughly blended – do not do it until smooth – leave the beetroot ‘grainy’ and with texture
  6. Then you have the option to stir in crème fraiche for an added creamy taste.
Fertility Friendly Recipe - Banana and Egg Pancake

Here is the latest in our series of fertility friendly recipes from RHG Partner, Rosie Tadman. In case you missed it, you can view her frittata recipe here.

When you are following a fertility friendly diet, that doesn’t mean what you are eating needs to be dull or boring – this recipe is a great one for all the senses and true soul food too. These naturally gluten free pancakes are full of protein, vitamin, minerals and taste amazing – why not give them a go?

Prep time: 1 minute

Cook time: 5 minutes

Serves: 1

Ingredients:

  • 1 banana (ripe)
  • 1 egg
  • 1/4 tsp of xanthan gum (to help them hold)

Method: 

  1. Put the ingredients in a blender and pulse until smooth
  2. Warm cast iron pan to medium heat, wipe with coconut oil. Cook 8-10cm pancakes for 45 seconds on each side.
  3. I chose to serve mine with Hemsley’s mango cashew cream. However, you could also top them with yoghurt, nut and fruit of your choice.
Fertility Recipe - Frittata - aka Baked eggs

Here is our first fertility friendly recipe from RHG partner Rosie Tadman. Rosie is a registered Nutritional Therapist (CNHC and BANT registered) and specialises in fertility, pregnancy and postpartum Nutrition. Over the coming weeks we will post a series of recipes, all designed to provide the right vitamins and minerals that are essential when you’re trying to fall pregnant.

Good quality, organic eggs are a great and reasonably priced fertility food. They are full of b-vitamins, choline and a protein which will balance your blood sugar levels. What is not to love? You can enjoy these baked eggs packed full of phytonutrients (aka plant nutrients) with veggies of your choice. ​

Prep Time: 15 minutes

Cooking Time: 30 minutes

Serves: 6 (or keep in the fridge if you are not one for sharing)

Ingredients:

  • 8 eggs (whisked) with a pinch of salt and pepper added
  • 1 large onions (diced)
  • 3 cloves of garlic (finely chopped)
  • 1 tbsp. butter/ coconut oil

Broccoli, pea and feta

  • Full head of broccoli (finely chopped)
  • 200g of peas
  • 100g feta, mashed

Mushroom, spinach and chorizo 

  • 400g mushrooms, finely diced
  • 400g spinach
  • 120g chorizo, finely diced

Mixed veggies (peppers, courgette, red onion)

  • 1 large green, red and yellow pepper – deseeded and cut in half
  • 1 courgette
  • 1 large red onion

Method:

  1. In a frying pan, add the butter/ coconut oil and melt on a low-medium heat and sauté the onions until clear. Then add the garlic for 1 minute.
  2. Add your veggies of choice to the pan and cook for 5 minutes, you want your veggies to have started to soften.
  3. Add the whisked eggs and mix
  4. Add the mixture to a 15inch baking tray and bake on 180 degrees for 30 minutes, until there is no runny egg remaining
  5. Remove from the oven and leave to cool.
  6. Cut into slices – I store mine in an airtight container for up to 4 days.

I’ve given some frittata suggestions, but the options are endless…why not make sure the veg you add are seasonal? Seasonal vegetables are going to have the most nutrients.