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Fast Fertility Foods – Recipes that boost fertility for you and your partner, which take less than 30 minutes to prepare

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Orange Marmalade Glazed Chops x

Fast Fertility Foods – Recipes that boost fertility for you and your partner, which take less than 30 minutes to prepare.

Our friends at MyNutriCounter have four fast fertility recipes to help boost your fertility.

It is never too late to start making healthy and positive changes that affect your reproductive system. Pre-conception care involves both parents to work as a team, as dad needs a large and high quality sperm count, and mum needs to create a healthy environment for the baby to grow and develop. As well as positive lifestyle changes for you and your partner, a wellbalanced and nutritious diet plays an important role for increasing fertility.

Fresh fruits and vegetables are already part of your pre-conception plan, but did you know that some foods are better for fertility than others? The right amount of nutrients enhances the conditions for making a baby. Although, balance is key. Having too much of a nutrient can have the opposite effect, so ensure you are eating a variety of foods each week.

MyNutriCounter have given you a head start and selected four simple recipes that contain ingredients to improve fertility for both mum and dad.

Orange Marmalade Glazed Chops

Pork is an excellent source of selenium and vitamin B6, which are two important nutrients for fertility. Men that have a selenium deficiency have been linked to small numbers of sperm count and abnormal sperm morphology, which means the sperm is developed in odd shapes and sizes. For the women, the developing embryo has a chance of being harmed by high levels of thyroid hormones so the selenium actually shields the fetus by neutralising the strength of the hormones. While we are on the topic, the B6 in pork actually helps to regulate hormones in women. It can also increase cervical mucus, which is vital in helping the sperm reach the ova.

So what are you waiting for? Get some pork on your fork with this delicious recipe!

Serves 2
Prep: 10 mins
Cook: 20 mins
Total Time: 30 mins
Dietary: Gluten & Dairy Free

Ingredients:
Pork Chops
2 pieces French Pork Chops
salt & pepper to taste
15ml/1 tbsp olive oil
30g/1oz orange marmalade
45ml/1.5fl oz balsamic vinegar
French Green Beans
400g/14oz French green beans
100g/3.5oz shallots
15ml/1 tbsp olive oil
salt & pepper to taste

Olive Tapenade
75g/2.5oz black olives, pitted
10g/0.5oz anchovies
15g/0.5oz shallots, thinly sliced
50ml/1.75fl oz olive oil
salt & pepper to taste

Method:
Chops

  1. Season pork chops with salt and pepper on both sides.
  2. Heat olive oil in pan.
  3. Sear chops for 3-4 minutes on each side.
  4. Add in balsamic vinegar and orange marmalade.
  5. Reduce heat to simmer, cover, and cook for about 7 minutes.

French Beans & Olive Tapenade

  1. Combine all ingredients for the tapenade in a food processor, and process until smooth. Set aside.
  2. Bring a pot of water to a boil.
  3. Add in the french beans and boil for a minute.
  4. Strain out and transfer to an ice water bath for about 2 minutes to stop the cooking process.
  5. Just before serving, sauté the chopped shallots and french beans in a little olive oil.
  6. Top off with the tapenade, give a quick stir, and take off the heat.
  7. Serve while hot.

Pesto Risoni with Mango – Curry Shrimps

Shrimps and mangoes contain zinc, which plays a vital role in reproductive health for both men and women. When levels of zinc are increased in infertile men, it has been shown to boost sperm levels and improve the form, function and quality. Zinc is also a wonder vitamin for women before and during pregnancy. This forgotten nutrient helps to produce mature eggs for fertilisation and maintain follicular fluid levels. Without enough fluid, the egg would have trouble travelling through the fallopian tubes and into the uterus. Zinc not only helps with the cell growth of your baby during pregnancy, it also supports your immune system to prevent sickness. We bet you did not think these two ingredients could pack such a powerful fertility punch.

Pesto Risoni with Mango - Curry Shrimps

Serves 2
Prep: 5 mins
Cook: 10 mins
Total Time: 15 mins
Dietary: Gluten & Dairy Free

Ingredients:
Shrimps
150g/5.25oz shrimps/prawns, peeled, deveined
15ml/1 tbsp olive oil
1/2 tsp curry powder
50g/2oz ripe mango, cut into small cubes
15ml/1 tbsp lemon juice
pinch of salt

Risoni
100g/3.5oz risoni, uncooked
20g/0.75oz cilantro/coriander
4g/0.15oz garlic, peeled, crushed
100ml/3.5fl oz olive oil
15ml/1 tbsp lemon juice
salt & pepper to taste

Method:

  1. Bring a pot of water to a boil.
  2. Combine shrimp, olive oil, curry powder, lemon juice, and salt in a bowl. Set aside.
  3. Cook risoni for 8 minutes or until al dente.
  4. While pasta is boiling, prepare the pesto. Combine cilantro, garlic, pepper, olive oil, lemon juice, and salt in a food processor and pulse until smooth. Set aside.
  5. Cook the shrimp. In a lightly oiled pan, add the shrimps together with the marinade. Cook for two minutes on one side. Flip the shrimps and add in the mangos. Cook for another 2 minutes.
  6. Drain the risoni and toss in a bowl with the cilantro pesto.
  7. Transfer risoni to a serving plate and top with the shrimps and mangos.

Mediterranean Chicken and Couscous

Iron is very important for women who are trying to conceive as research has found that low iron levels can greatly reduce fertility. Chicken contains sufficient protein and iron but only limit to two servings per day as too much protein will actually lower fertility. Not all chicken is healthy though. Make sure you avoid chicken that is deep-fried or prepared with a lot of fat. Our healthy oven baked chicken dish is sure to help you both pump up your iron.

Mediterranean Chicken Cous Cous
Serves 8
Prep: 15 mins
Cook: 15 mins
Total Time: 30 mins
Dietary: Gluten & Dairy Free

Ingredients:

4 butterflied chicken breast fillets
200g/7oz aubergine/eggplant – sliced
4 ripe tomatoes – 200g/7oz total, cut into halves
1 white onion – 100g/3.5oz, quartered
1 courgette/zucchini – about 200g/7oz piece, cut
in half lengthwise
30ml/1fl oz olive oil
2 sprigs of rosemary
a few tarragon leaves
2 cloves chopped garlic
400g/14oz couscous
500ml/17fl oz chicken stock
1 lemon, juice and zest
salt & pepper to taste

Method:

  1. In a baking pan, lay chicken breasts, eggplant, tomato, onions, zucchini, chopped garlic, and rosemary. Toss with olive oil, and season with salt and pepper.
  2. Roast in a pre-heated oven at 180°C/360F for about 12 minutes or until juices run clear.
  3. Remove out of the oven, tent with aluminum foil and allow to rest for 10 minutes.
  4. In a small stockpot, bring chicken stock to a boil.
  5. Add in couscous, give it a quick stir, and cover. Turn off the heat and let stand to cook for 5 minutes.
  6. While the couscous is cooking, chop chicken and all roasted vegetables into bite-sized pieces.
  7. Fluff the cooked couscous with a meat fork and toss in the chopped chicken and vegetables together with the cooking juices.
  8. Fold in the lemon juice, zest, and chopped herbs.
  9. Season with salt and pepper if needed.

Choco-Avocado Mousse

This no-cook recipe is deliciously simple and contains two important fertility boosting ingredients, avocados and chocolate. Avocado is full of minerals, essential fats, protein, carbohydrates and fibre, but the most important vitamin in avocados for pre-conception is vitamin E. Vitamin E increases cervical mucus, which is essential for helping sperm to stay alive as well as increasing overall egg health in women. For men, vitamin E is shown to assist in the development of the sperm without defects and improve sperm mobility. Dark chocolate contains a rich source of amino acid L-arginine which is also proven to increase sperm count and volume of ejaculate. This recipe only takes five minutes to prepare and with these two fertility boosting foods, you should definitely make this dessert for your next romantic night in.

Choco Avocado Mousse

Serves 4
Prep: 10 mins
Cook: 0 mins
Total Time: 10 mins
Dietary: Gluten Free & Vegetarian

Ingredients:
150g/5.25oz semi-sweet chocolate (can use dairy-free)
250ml/8.5fl oz almond milk
2 avocados, peeled and pitted
30g/1oz cocoa powder
2 tsp vanilla extract
30ml/1fl oz maple syrup

Method:

  1. Combine avocado, cocoa powder, almond milk, vanilla extract, and maple syrup in a food processor and puree until smooth.
  2. Melt chocolate in a double boiler. Set aside to cool.
  3. Combine pureed ingredients and melted chocolate.
  4. Chill in the refrigerator.

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.

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What You Need to Know About Tea and Your Fertility

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Cup of tea for fertility

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 oft 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.

References

  1. Hatch, E. E., Wise, L. A., Mikkelsen, E. M., Christensen, T., Riis, A. H., Sørensen, H. T., & Rothman, K. J. (2012). Caffeinated Beverage and Soda Consumption and Time to Pregnancy. Epidemiology,23(3), 393-401.
  2. Caan, B., Quesenberry, C. P., & Coates, A. O. (1998). Differences in fertility associated with caffeinated beverage consumption. American Journal of Public Health,88(2), 270-274. doi:10.2105/ajph.88.2.270
  3. Olsen, J. (1991). Cigarette Smoking, Tea and Coffee Drinking, and Subfecundity. American Journal of Epidemiology,133(7), 734-739.
  4. Gormack, A. A., Peek, J. C., Derraik, J. G., Gluckman, P. D., Young, N. L., & Cutfield, W. S. (2015). Many women undergoing fertility treatment make poor lifestyle choices that may affect treatment outcome. Human Reproduction,30(7), 1617-1624.
  5. Hassan, M. A., & Killick, S. R. (2004). Negative lifestyle is associated with a significant reduction in fecundity. Fertility and Sterility,81(2), 384-392.
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Back to Basics – Simple, Tasty Fertility Boosting Foods You Can Find at Your Local Grocery Store

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Simple Fertility Boosting Foods

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

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 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

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

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 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

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

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

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. Consider adding these 10 foods to your meals and snacks to fuel your fertility simply.

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.

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Summer Snacks To Kick Start Your Fertility

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Aubergine Teriyaki Sushi

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

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:

  1. Combine soy sauce, maple syrup, ginger, garlic, sesame oil, and pepper in a bowl.
  2. 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.
  3. Rinse the rice.
  4. Combine rice and water in a stockpot and bring to a boil.
  5. Cover, reduce heat to low and cook for 20 minutes.
  6. Grill aubergine slices until fully cooked. About 4-5 minutes per side.
  7. Slice grilled aubergine into long strips.
  8. In a bowl, combine rice vinegar, maple syrup, sesame oil, and sesame seeds.
  9. When rice is fully cooked, fluff and toss in the rice vinegar mixture.
  10. 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:

  1. Combine all ingredients for the hummus in a food processor and pulse until smooth.
  2. Combine coconut milk, water, cassava flour, coconut flour, coconut oil, and salt in a bowl. Mix into a smooth batter.
  3. Melt ghee in a non-stick pan over high heat.
  4. Pour in 1/6 of the batter and cook over medium heat until bubbles appear on the surface. About 2 minutes per side.
  5. 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

  1. Refrigerate can of coconut cream overnight.
  2. 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.
  3. In a mixer, beat this cream to soft-peaks.
  4. Add in yoghurt, coconut oil, vanilla, salt, and honey.
  5. Chill for about 4 hours.

For the Muffins

  1. Prepare a muffin pan with liners.
  2. In a bowl, sift together all dry ingredients (almond flour, coconut flour, baking soda, salt, cinnamon, ginger powder, and nutmeg).
  3. In a separate bowl, mix the wet ingredients (eggs, cardamom seeds, coconut oil, honey, vanilla).
  4. Fold in the dry ingredients into the wet.
  5. Add in grated carrots and half of the chopped walnuts.
  6. Pour the batter into the individually lined muffin tin.
  7. Bake in a 175C/350F oven for about 20 minutes.
  8. Allow to cool completely before frosting.
  9. 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:

  1. Peel, core, and chop pineapple into inch chunks.
  2. Transfer to a blender, add in coconut cream, and honey.
  3. Process until smooth.
  4. Pour into a deep tray, cover and put in the freezer for 4 hours or until slushy but not totally frozen.
  5. Take it out of the freezer, whisk, and return to the freezer for another 4 hours or until fully set.
  6. 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.

Continue Reading

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