Food & Drink

Eating to be fertile – how to optimise your fertility through your menstrual cycle

Published

2 years ago

20th April 2017

Justine Butler

Eating to be fertile – how to optimise your fertility through your menstrual cycle.

Each phase of your menstrual cycle offers a unique opportunity to enhance your fertility health.

Throughout the 4 phases of your cycle, your body is constantly fluctuating in activity, metabolism, and hormone levels.

With all of these fluctuations, it requires frequent changes in the foods and nutrients being consumed.

If the required foods and nutrients aren’t provided in the right quantities, then things can start to go wrong, and the cycle begins to change it’s quality.

Hormone imbalance, ovulatory issues, or irregular cycles with shorter or longer phases may develop and cause a delay in ovulation and conception.

For thousands of years Chinese Fertility Medicine has put great emphasis on the 4 phases of the menstrual cycle, and the specific foods that can help or hinder it’s development and timing.

Today I’ll share some of this ancient knowledge with you, to give you a foundation from which to build a healthy cycle supporting diet.

The 4 Phases of Your Menstrual Cycle

Your cycle can be broken down into 4 separate phases, and each phase includes the following activities:

1. Menstruation – Your Period (The Follicular Phase)

This is where your body is shedding the Endometrium (womb lining) from the previous cycle and removing it from your body.

The reason for the shedding is to allow your womb to build a nice new lining, that’s healthy and nutritious for a possible future embryo to implant into.

2. Post Menstruation – from day 5 onwards (The Follicular Phase)

Once your period stops, or from day 5 onwards, your body begins to stimulate your ovaries and follicles, with Follicle Stimulating Hormone.

As they are stimulated, they grow and begin to release Estrogen, causing an increase in ‘Egg White’ Cervical Mucus. One follicle eventually becomes dominant, and will go on to be luteinised, by Luteinising Hormone, which will trigger ovulation and release the egg.

3. Ovulation – (The Luteal Phase)

Once the egg has been released and ovulation has occurred, then the old follicle that released the egg, becomes a Corpus Luteum. The Corpus Luteum produces a large increase in Progesterone that supports the Luteal phase of the cycle.

4. Post ovulation – after ovulation, up to your period (The Luteal Phase)

With elevated Progesterone levels there is also a good blood supply to the lining, which helps thicken it further.

The increase in warmth in your body from the Progesterone creates a positive environment for a possible fertilised egg (embryo) to try to implant itself in the womb lining. If this happens, then pregnancy is achieved.

Important Factors to Consider

Each of the 4 cycle phases has a specific nutrient and energy requirement, and this can be supported or hindered according to your dietary choices and habits.

For example: the Luteal phase (after ovulation) is a time of the cycle when your body is warming itself up, by releasing an increased amount of Progesterone, which is a warming hormone.

Whenever we need to warm our body, we require more than normal levels of energy and nutrients – just like a fire requires more wood, to generate more heat.

Eating regularly and more frequently, along with eating energy generating foods is really important at this delicate stage of the cycle, and it helps to generate more warmth.

A lack of warmth, due to an inability to produce Progesterone at the right levels, could reduce your chances of successful implantation and pregnancy.

Reducing food intake, skipping meals, and eating less than usual, during this cycle phase, can have a detrimental effect on your ability to produce Progesterone.

Over time this can lead to a deficiency of this vital hormone, which may result in a short Luteal phase, often with low body temperatures on the BBT chart. Pregnancy then becomes difficult, as the internal womb environment isn’t correct for the embryo to implant.

As I discussed in previous Fertility Road articles about diet, there are 4 important food groups to eat every day to support your fertility health.

To recap, the 4 food groups are:

Protein: Eggs, Fish and Meat, including red meat 3-4 times per week.

Starches: Grains, Nuts, Seeds, Beans, Pulses and Root Vegetables.

Fibre: Green and dark red leafy vegetables, such as kale and savoy cabbage.

Fats: Plant, Fish and Animal fats, which includes saturated fats for healthy hormone production and cholesterol balance.

Each of these groups should be eaten daily and will provide a regular and stable source of energy and nutrients. If you are vegetarian or vegan, the protein part of your diet will be harder for you to achieve, and it may be necessary to supplement with a high-level protein powder, and also a Vitamin B12 supplement.

Eating Through The 4 Phases

Phase 1: Menstruation

This phase is about circulating the blood, and encouraging a good flow. This is important for all women, and even more so if you suffer with issues such as Endometriosis, Fibroids, Painful Periods or Light or Short Periods.

The aim at this stage of the cycle is to gently support blood circulation, whilst also helping to protect your body from the blood loss.

Foods to Support Phase 1:

Protein: Chicken eggs, Prawns, Mussels, Crab, Beef, Lamb, Kidney.

Starches: Rice, Wheat germ, Buckwheat, Oats, Squash, Turnip, Pumpkin, Chestnut, Almond, Pine kernel, Carrot, Beetroot, Radish and Kohlrabi.

Fibre: Aubergine, Leek, Watercress, Onion, Chinese Cabbage, Pak choi, Leafy greens, Broccoli, Coriander, Mushroom, Chive, Fennel, Garlic.

Fruit: Plum, Cherry, Grapefruit, Lemon, Kumquat, Lychee, Mango, Orange, Peach.

Phase 2: Post Menstruation

With menstruation is completed, it’s vital for your body to recover from the blood loss. It does so by building new blood cells, and this can be strongly helped by specific foods. Building the blood quality helps to enhance hormone production, and circulation, and this helps to produce balanced levels of FSH, Estradiol and LH as you prepare for ovulation. This phase of the cycle is focused on nourishing the upcoming eggs, and helping them to mature, ready for one to be released.

Foods to Support Phase 2:

Protein: Chicken egg, Duck egg, Quail egg, Sardine, Oyster, Squid, Salmon, Mackerel, Trout, Beef Liver, Beef, Pork, Duck, Game Meats, Bone stock from – Chicken, Beef, Oxtail or Game bones.

Starches: Well-cooked beans and pulses – Kidney beans, Aduki beans, White beans, Black beans and Chinese black bean (fermented soy bean), Beetroot, Carrot, Parsnip, Barley, Rice, Corn, Turnip, Sesame seeds (black).

Fibre: Kale, Cavalo Nero, Watercress, Spinach, Spring greens, Green cabbage, Savoy cabbage, Red cabbage, Parsley, Basil, Broccoli, Beetroot greens, Chard, Asparagus.

Fruit: Tomato, Raisins, Blackberry, Raspberry, Blackcurrant, Fig, Red grapes, Black grapes, Dates.

Phase 3: Ovulation

By now your blood quality and fluid levels should have developed well, which help you to produce cervical mucus and prepare for ovulation.

All food and drinks from this point on should be cooked, and consumed warm or at room temperature.

Avoid all raw foods (salads, juices and smoothies), as they cool your body down and cause problems with the production of Progesterone. You are now entering the warm phase of your cycle and this needs special support.

Foods to Support Phase 3:

Protein: Crab, Prawns, Mussels, Chicken, Lamb, Beef, Chicken and Beef Kidney, Chicken liver, Bone broth – Chicken and Lamb bones.

Starches: Chestnut, Almond, Pine kernel, Buckwheat, Millet, Rice, Wheat germ, Carrot, Beetroot, Celeriac, Kohlrabi, Squash, Turnip, Pumpkin, Sweet potato.

Fibre: Aubergine, Leek, Watercress, Onion, Pak choi, Spring greens, Leafy greens, Red and Green cabbage, Broccoli, Fennel, Shitake mushroom, Chive, Garlic.

Fruit: Raspberry, Blackberry, Blackcurrant, Plum or prunes if not in season, Cherry, Lemon in warm water, Dried Mango, Dried figs and Rhubarb. Try to eat dried or cooked fruits where possible as they aren’t as cooling.

To optimise ovulation, please avoid the following moisture rich foods:

Milk, Cheese, Yoghurt, Eggs, Nuts & nut butters, Pasta and Refined starchy foods made from wheat and rye flour, Avocado, Cold foods and drinks from the fridge and all Raw foods Phase 4: Post Ovulation and Pre-period.

You’re now in the final phase of your cycle, and this is where implantation of an embryo can occur. The focus of your diet should be to nourish and build up your core energy. This will help your body to produce Progesterone more easily.

Continue to avoid the moistening and cooling foods as mentioned in phase 3, and eat only warm cooked meals. The same principle still applies to drinks, which should be room temperature or warm.

Foods to Support Phase 4:

Protein: Chicken egg, Goose egg, Quail egg, Sardine, Oyster, Squid, Chicken and Lambs liver, Lamb, Chicken, Beef, Venison, Game, Bone Stocks – chicken, beef, oxtail or game bones.

Starches: Rice, Buckwheat, Quinoa, Wheat germ, Millet, Beetroot, Pumpkin, Squash, White potato, Sweet potato, Lotus root, Taro root, Sesame seeds (white), Walnuts.

Fibre: Kale, Cavalo nero, Watercress, Broccoli, Red cabbage, Savoy cabbage, Spring greens, Leafy greens, Mustard greens, Alfalfa sprouts, Green beans.

Fruit: Blackberry, Raspberry, Blackcurrant, Fig, Red and Black grapes and Dates.

Once you are pregnant you can support your First Trimester by eating foods listed in Phase 4 (Post Ovulation). The focus should be on a slightly higher level of starches, along with frequent meals, and avoiding all cold and raw foods and drinks.

This is just the tip of the iceberg when it comes to diet in Chinese Fertility Medicine, and there are many other elements that you can build in to enhance your health.

Andrew is a world-leading Chinese medicine fertility expert, author and public speaker, and works with clients around the world through his treatment programme, The Baby Creating Plan. To claim a FREE copy of Andrew’s book The Ultimate Fertility Guide, go to: NaturalFertilityExpert.com

Related Topics:Boost Your Fertility Cooking To Conceive Fertility And IVF

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Food & Drink

What You Need to Know About Tea and Your Fertility

Published

1 month ago

8th October 2018

Kendra Tolbert MS, RDN, CDN, CLC

Tea has a long, storied history. It has been used medicinally, as a part of ceremonies, and as a simple way to slow down and enjoy the day. As the second most consumed beverage in the world, there’s a pretty good chance a cuppa regularly graces your lips.

If you’re trying to conceive, you’ve no doubt heard conflicting information about whether or not you should continue sipping tea. Some say tea should be avoided altogether, others say it can actually play a key role in boosting your fertility. Who’s right?

Once and for all, I hope to answer the often asked question, “does tea help or harm my fertility?” Read on for the information you need to know about tea and your fertility.

What is tea?

Typically when we refer to tea, we’re talking about any beverage made by infusing water with any number of leaves, flowers, stems, seeds, or roots. But technically, only Camellia sinensis and beverages made from its leaves are true teas. All other botanical infusions are just that, infusions or if you’re feeling especially fancy, tisanes.

What does the research say about tea and conception?

Not surprisingly, the research literature is full of conflicting information.

A 2012 prospective study of over 3600 women not taking any fertility drugs or birth control found time to pregnancy was shorter for the women who drank two or more cups of tea a day, while soda increased the time it took for women to become pregnant. There’s a chance there were other lifestyle habits the tea drinkers had that improved their fertility^[1].

In 1998 researchers set out to determine how different caffeine-containing drinks affect women’s fertility. They found women who reported drinking at least 1/2 cup of tea a day were more likely to become pregnant than other women in the cohort^[2].

One study found coffee and tea (the study results clumped coffee and tea together) only negatively affected fertility rates of women who were also smokers ^[3].

Conversely, a 2015 study of women undergoing fertility treatment found women who drank tea had a lower of conceiving compared to women who didn’t. However, the information about the study subjects diet was collected prior to the initiation of fertility treatments. There’s no way of knowing whether the study participant started or stopped drinking tea during treatment^[4].

Another study, published in 2004, suggested tea can negatively impact how long it takes to get pregnant, but only when cups of tea exceeded 6 cups per day. Unfortunately, it’s difficult to really determine tea’s true effect of tea on fertility since coffee and tea were lumped together, once again, in the analysis^[5].

Overall the data suggests tea, in moderate amounts doesn’t lower fertility (and may even positively influence it.) Stick with less than 300 mg of caffeine, about … cups of black tea, … cups of white tea, and … cups of green tea.

Fertility and Health Benefits of Tea
Antioxidants
Stress Reduction
Balance Blood Sugar
Improve Fertility
Which teas and tisanes should I avoid if I’m trying to conceive?
Too much tea…

Medicinal herbs if not under the advisement of a healthcare practitioner

How to Sip Tea Safely While Trying to Conceive-Tea takeaways- sipping to boost your wellness and reproductive health.

Tea, the right kind, in the right amounts, can be a valuable ally in your journey to conception.

Food & Drink

Back to Basics – Simple, Tasty Fertility Boosting Foods You Can Find at Your Local Grocery Store

Published

11 months ago

5th December 2017

Kendra Tolbert MS, RDN, CDN, CLC

Whether you’re trying to conceive on your own or with the use of assisted reproductive technology, getting back to the basics of healthy eating may increase your chances of conceiving and help you stay energised through the process.

Exotic super foods are all the rage. Trendy foods from far away lands have captured our interest and taste buds. While I love trying fun new foods as much as the next person, I don’t love how difficult they can be to find and the hefty price tag that often accompanies them.

If you’ve searched the internet for fertility friendly recipes and foods, you may be under the impression you need fancy foods from countries you haven’t visited to boost your fertility. Fortunately, that couldn’t be further from the truth. Many of the familiar foods in you local grocery store are some of the best foods you can eat to optimise your fertility.

They’re easy to find, affordable, and packed with vitamins, minerals, and other nutrients to fuel your fertility.

Keep reading for 10 simple foods bursting at the seams with flavor and fertility supporting nutrients.

1. Cinnamon

Cinnamon Fertility Benefits

As if being delicious and readily available weren’t enough, cinnamon also boasts antioxidant properties and the ability to lower blood sugar. It can be especially beneficial for women with PCOS. If you’re looking to reduce inflammation and balance your blood sugar, add cinnamon to your meals.

How to Eat More Cinnamon

• Make an herbal tisane by boiling a cinnamon stick in a cup of hot water for 10-15 minutes
• Make an herbal tisane by boiling a cinnamon stick in a cup of hot water for 10-15 minutes
• Sprinkle cinnamon on your favorite cereals or yogurt
• Add cinnamon to baked beans or curry dishes

2. Wild Caught Salmon

Salmon Fertility Benefits

Salmon is one of the most nourishing foods you can eat. It’s packed with protein, the powerful antioxidant astaxanthin, and omega 3 fatty acids. Bonus, it’s also one of the safest seafood options when you’re trying to conceive or pregnant since it’s low in mercury.

How to Eat More Salmon

• Use canned salmon to make salmon burgers
• Use canned salmon to make salmon burgers
• Opt for a serving of salmon at least once a week (aim to eat at least 2 servings of low-mercury fish per week)
• Top your lunch or dinner salad with a grilled or baked salmon in place of the usual chicken breast

3. Olive Oil

Olive Oil Fertility Benefits

As a major source of monounsaturated fatty acids and a defining feature of the Mediterranean Diet, there are plenty of reasons to make olive oil your oil of choice. One very good reason: research has linked both the Mediterranean Diet and monounsaturated fatty acids to a decreased risk of infertility.

How to Eat More Olive Oil

• Top your toast with olive oil in place of butter
• Make your own salad dressing using a combo of vinegar, olive oil, and your favorite herbs
• Drizzle a bit of olive oil on vegetable side dishes

4. Spearmint Tisane

Spearmint Tisane Fertility Benefits

Spearmint tisane (aka spearmint tea) is tasty, contains no caffeine (for those of you avoiding caffeine right now), and has been shown to reduce androgens. If you have PCOS this is a drink you should rotate into your beverage options.

How to Drink More Spearmint Tisane

• Sip a cup of spearmint tisane in the morning in place of coffee for a caffeine-free pick me up
• Use a cup of brewed spearmint tisane in your morning smoothie in place of plain water
• Enjoy a glass of cold spearmint tea when the weather gets warm

5. Brown Rice

Brown Rice Fertility Benefits

Full of fiber and B vitamins, brown rice is a blood sugar and fertility friendly alternative to processed grains. Since they’re jam-packed with fiber, they’re digested more slowly than white rice, earning them a place among other slow carbs which have been linked to a decreased risk of anovulatory infertility.

How to Eat More Brown Rice

• Choose brown rice when it’s available at your favorite restaurants
• Tired of oats for breakfast? Try brown rice as a hot breakfast cereal. Top it with your favorite sweet or savory toppings and enjoy.
• Add brown rice to your go-to noodle soup recipe in place of noodles

6. Blueberries

Blueberries Fertility Benefits

Potent antioxidants, fiber, and phytonutrients are just a few of the fertility optimizing nutrients these tasty berries boast. As a low sugar fruit, they’re also a great choice for women with PCOS.

How to Eat More Blueberries

• Top full-fat greek yogurt with blueberries for a quick and satisfying breakfast
• Add blueberries to your morning smoothie
• Sprinkle blueberries over a salad for a pop of color and juicy sweetness

7. Chickpeas

Chickpeas Fertility Benefits

Chickpeas are a great source of naturally occurring folate, a very important B vitamin to make sure you’re getting enough of when you’re trying to conceive.

How to Eat More Chickpeas

• Spread hummus on toast or wraps as an alternative to mayonnaise
• Try a chickpea chili recipe
• Snack on roasted chickpeas for a crunchy, savory, and healthy midday snack

8. Garlic

Garlic Fertility Benefits

One of the best things we can do to support fertility is to support proper detoxification. The good news is you don’t have to go on a juice cleanse or fast to detox. Fortunately, foods like garlic enhance your body’s innate ability to detoxify.

How to Eat More Garlic

• Mince fresh garlic to add to salads, soup, and other savory meals
• Enjoy pesto, packed with garlic and other herbs

9. Full-Fat Greek Yogurt

Greek Yogurt Fertility Benefits

Full Fat Greek Yogurt Fertility Benefits

When it comes to fertility, full-fat dairy is the way to go. Greek yogurt has the added benefit of probiotics for healthier digestion and extra protein to balance blood sugar levels.

How to Eat More Full Fat Greek Yogurt

• Switch out regular reduced fat yogurt in favor of full-fat greek yogurt
• Blend full-fat greek yogurt into your morning smoothie
• Make a yummy fertility boosting parfait by layering greek yogurt, seeds, nuts, cinnamon, and blueberries

10. Watercress

Watercress Fertility Benefits

This spicy leafy green is a great source of fiber, folate, and phytonutrients. Those phytonutrients are powerful antioxidants that protect our reproductive organs, eggs, and sperm from oxidative damage.

How to Eat More Watercress

• Blend watercress into your pesto
• Use a blend of spinach and watercress for your next salad
• Add watercress to veggie soups

Kendra Tolbert MS, RDN, CDN, CLC is a registered dietitian and certified aromatherapist specializing in women’s health nutrition. You can find more nutrition and wellness fertility information from Kendra at Live Fertile.

Food & Drink

Summer Snacks To Kick Start Your Fertility

Published

1 year ago

28th July 2017

Fertility Road Editorial Team

Have fun with these Summer Snacks to kick start your fertility with these quick and easy recipes from My NutriCounter.

1. Buying organic
This is not just a fad. Organic means that the product has been produced without using chemical fertilisers, pesticides or any other chemicals. By buying organic, it promotes more organic farming and reduces the chemicals in your body.

2. Wash your produce
When you have completed your food shop, give your fruit and vegetables a 10-minute soak in a clean sink that is 3 parts water and 1 part vinegar and rinse thoroughly. This will remove a lot of the wax and any bacteria that is present. Washing your produce in plain water also removes 98% of the bacteria so if you are busy, at least wash it with plain water before eating. This includes organic produce.

3. Grow your own
Maybe you don’t have the time or space to look after a fully-fledged vegetable patch, but don’t let that stop you. Begin small with your favourite herbs and work your way up. If your first batch doesn’t work out, don’t let that discourage you from trying again, as gardening is all about trial and error. Not only would you know how it is grown, you would also have some bragging rights to your friends when you cook something from your garden. Now that you have a few tips to get you started, why don’t you try our snack recipes that are perfect for those Summer days? These delicious recipes have been lovingly created with fertility-boosting ingredients to kick start your pregnancy.

Aubergine Teriyaki Sushi

Nothing beats making your own sushi and this vegan-friendly option will definitely hit the spot. We used aubergine in this Japanese classic which creates a plump and juicy texture when marinated in soy sauce. Look out for these big purple beauties when you are doing your next grocery shop, but make sure you leave the skin on when it comes to preparing it.
The skin is filled with an antioxidant called nasunin that assists in supporting fertility. The aubergine

The skin is filled with an antioxidant called nasunin that assists in supporting fertility. The aubergine also contains manganese which is a vital component involved in the development of bone structure. This saucy squash has also been known to have natural aphrodisiac qualities, although it is not scientifically proven, the housewives of Turkey swear by it. With all these fertility-boosting nutrients, it’s no wonder that some countries call it an Eggplant.

Serves 20 pieces
Prep: 1 hour
Cook: 30 mins
Total Time: 1 hour 30 mins
Dietary: Dairy Free, Vegan

Dietary: Dairy Free, Vegan
Ingredients: Aubergine

250g/9oz aubergine/eggplant
4 tbsp. low-sodium soy sauce
4 tbsp. maple syrup
1 tbsp. grated ginger
1 tsp. grated garlic
2 tbsp. sesame oil
1/2 tsp. ground black pepper Sushi
680g/24oz sushi rice
720ml/12fl oz water
60ml/2fl oz rice vinegar
2 tbsp. maple syrup
1/2 tbsp. sesame oil
6 sheets Japanese Nori
1 tbsp. sesame seeds, toasted

Method:

Combine soy sauce, maple syrup, ginger, garlic, sesame oil, and pepper in a bowl.
Cut each aubergine into thirds length-wise. Poke all over on the cut surface with a fork. Allow to marinate for an hour in the soy mixture.
Rinse the rice.
Combine rice and water in a stockpot and bring to a boil.
Cover, reduce heat to low and cook for 20 minutes.
Grill aubergine slices until fully cooked. About 4-5 minutes per side.
Slice grilled aubergine into long strips.
In a bowl, combine rice vinegar, maple syrup, sesame oil, and sesame seeds.
When rice is fully cooked, fluff and toss in the rice vinegar mixture.
Assemble the sushi. Lay a sheet of nori on a bamboo mat. Spread cooked sushi rice evenly on top of Nori. Lay strips of cooked eggplant near one edge. Roll and cut into 8 even slices.

Split Pea Hummus with Coconut Naan Bread

You already know that fibre helps with your digestion but did you know that it’s also a great way to get rid of excess hormones? Although oestrogen is an important female reproductive hormone, too much of it can have a negative impact on the female body. Excess oestrogen can cause headaches, anxiety and depression to name just a few.

Exercising regularly and eating a diet that’s low in fat and high in fibre is an effective way to reduce oestrogen levels. This is because oestrogen can be removed from the body naturally as waste. Try using legumes instead of wheat to up your fibre intake in our delicious split pea hummus. Serve this at your next dinner party with our gluten-free coconut naan bread for a simple appetizer.

Serves 3
Prep: 30 mins
Cook: 30 mins
Total Time: 1 hour

Dietary: Dairy Free, Gluten Free, Vegetarian
Ingredients: Split Pea Hummus

200g/7oz dried green split peas, boiled until tender
60ml/2fl oz olive oil
1 tsp. cumin powder
1 tbsp. lemon juice
2 cloves garlic
10g/2 tbsp coriander/cilantro leaves
2 pieces. jalapeno peppers
1/2 tsp. salt
Coconut Naan Bread
250ml/9fl oz coconut milk
250ml/9fl oz water
60ml/2fl oz coconut oil
30g/1oz coconut flour
120g/4.25oz cassava flour
1/2 tsp. salt
30ml/1fl oz ghee

Method:

Combine all ingredients for the hummus in a food processor and pulse until smooth.
Combine coconut milk, water, cassava flour, coconut flour, coconut oil, and salt in a bowl. Mix into a smooth batter.
Melt ghee in a non-stick pan over high heat.
Pour in 1/6 of the batter and cook over medium heat until bubbles appear on the surface. About 2 minutes per side.
Flip and continue cooking for about another minute.

Carrot Cardamom Walnut Muffins

If you love carrot cake, you will definitely love these muffins. There is not a single processed or refined sugar in sight as the sweetness comes from natural honey. Did you know that the simple carrot is a super food during pregnancy and fertility? They contain beta-carotene that the liver converts into vitamin A, this helps the female body produce more cervical fluid for the sperm. Not only is there more fluid, the fluid is also more nourishing for the sperm which allows them to live longer, which in turn creates more time for egg fertilisation. The spice cardamom is also shown to increase libido in males so remember to treat him to some of these muffins for afternoon tea.

Serves 9 muffins
Prep: 30 mins
Cook: 20 mins
Total Time: 50 mins

Dietary: Gluten Free, Vegetarian
Ingredients: Muffins

125g/4.5oz almond flour
15g/0.5oz coconut flour
1 tbsp baking soda
1/2 tsp salt
1 tbsp ground cinnamon
1 tsp ginger powder
1/2 tsp ground nutmeg
10g/2 tsp crushed cardamom seeds
2 eggs
75ml/2.5fl oz melted coconut oil
80ml/2.75fl oz honey
10ml/2 tsp vanilla extract
50g/2oz grated carrots
50g/2oz chopped walnuts
Coconut Frosting
400ml/13.5fl oz can of coconut cream
60g/2oz natural yoghurt
60g/2oz coconut oil
5ml/1 tsp vanilla extract
1/2 tsp salt
50ml/1.75fl oz honey

Method: For the Frosting

Refrigerate can of coconut cream overnight.
Carefully take chilled coconut cream out of the refrigerator the following day, and open it without disturbing the solidified layer. Scoop this layer out leaving the clear liquid behind.
In a mixer, beat this cream to soft-peaks.
Add in yoghurt, coconut oil, vanilla, salt, and honey.
Chill for about 4 hours.

For the Muffins

Prepare a muffin pan with liners.
In a bowl, sift together all dry ingredients (almond flour, coconut flour, baking soda, salt, cinnamon, ginger powder, and nutmeg).
In a separate bowl, mix the wet ingredients (eggs, cardamom seeds, coconut oil, honey, vanilla).
Fold in the dry ingredients into the wet.
Add in grated carrots and half of the chopped walnuts.
Pour the batter into the individually lined muffin tin.
Bake in a 175C/350F oven for about 20 minutes.
Allow to cool completely before frosting.
Top with chopped walnuts for garnish.

Coconut & Pineapple Sorbet

Coconut Pineapple Sorbet
This sorbet is so simple and refreshing for those warm Summer afternoons. Use only fresh pineapple as the canned type loses a lot of the nutrition due to the heat used in the canning process. Pineapple contains an enzyme called bromelain, which is known for its anti-inflammatory properties and can be very important during conception. Chronic uterine inflammation can prevent a fertilised egg from sticking itself to the wall of the uterus, reducing the chance of implantation. Just so you know, the anti-inflammatory enzymes only work if the pineapple is eaten on an empty stomach, but eaten after a meal it works to help your digestion.

Definitely a win-win!

Serves 8
Prep: 8 hours
Cook: 0 mins
Total Time: 8 hours

Dietary: Gluten Free, Dairy Free, Vegetarian

Ingredients:
400ml/13.5fl oz coconut cream
1 medium-sized pineapple
2-3 tbsp honey

Method:

Peel, core, and chop pineapple into inch chunks.
Transfer to a blender, add in coconut cream, and honey.
Process until smooth.
Pour into a deep tray, cover and put in the freezer for 4 hours or until slushy but not totally frozen.
Take it out of the freezer, whisk, and return to the freezer for another 4 hours or until fully set.
Serve with additional fruit and mint leaves.

MyNutriCounter is passionate about raising awareness of the positive effects nutrition can have in preventing common health problems. Their attitude towards healthy eating is it should always be delicious and contain a variety of foods to provide a good balance of nutrients. All their recipes have been lovingly created to maximise the nourishment from every bite.

If you would like to see more tasty meal ideas, visit them at www.mynutricounter.com.