This week I’d like to share a couple more recipes that can help boost fertility. So far recipes have included soups, appetizers, drinks and a pasta dish. Other than the smoothies, there were not any great options for breakfast. Being the most important meal of the day, I did not want to neglect it. In fact, breakfast is one of the best times of day to indulge in fertility-boosting nutrients like fiber, calcium and protein. So here are some recipes to start each day off more fertile!
Make this ahead of time and use for several days!
2 tablespoons (30 mL) canola oil, plus more for pan
3/4 cup (180 mL) maple syrup
1/4 teaspoon (1.25 ml) salt
2 cups (500 mL) rolled oats
1 cup (250 mL) roughly chopped raw almonds
3 tablespoons (45 mL) sesame seeds
1 cup (250 mL) puffed rice cereal
1/2 cup (125 mL) unsweetened or lightly sweetened bran or corn flakes
1/2 cup (125 mL) dried blueberries
This mixture of toasted oat clusters, dried blueberries, almonds, and puffed brown rice is delectable topped with fresh fruit and yogurt or milk, which adds more protein and calcium to this breakfast. Choose whole milk or yogurt for the added fertility benefits of whole milk dairy.
Preheat the oven to 325°F (160°C). Lightly oil a large baking pan or jellyroll pan.
In a large bowl, whisk together oil, syrup, and salt. Stir in the oats, almonds, and sesame seeds, mixing to coat completely. Spread the mixture in an even layer 1/4-inch (6 mm) thick in the prepared pan and bake, stirring once midway through baking time, until the oats and almonds are golden brown, 25 to 30 minutes. Let cool completely and transfer to an airtight container.
Stir in the puffed rice, bran flakes, and blueberries; store at room temperature for up to 2 weeks.
Serves 10; makes about 5 cups (1.2 liters)
Red and Green Frittata
Eggs have protein and iron, important nutrients for fertility. Broccoli is a good source of folate and fibre. This baked frittata, full of colourful vegetables, is a delicious way to eat them, for brunch or a light lunch or supper.
6 cups (1.4 liters) bite-size broccoli florets*
8 large eggs*
1/4 cup (60 ml) milk
1/4 teaspoon (1.25 mL) salt
1/4 teaspoon (1.25 mL) freshly ground pepper
1 red bell pepper, cut into 1/4-inch (6 mm) thick slices
1 cup (4 ounces or 113 grams) grated white Cheddar or fontina cheese, divided
4 tablespoons (60 mL) grated Parmesan cheese, divided
2 teaspoons (10 mL) olive oil
Bring a large pot of water to a boil; add the broccoli and cook until just tender, about 3 minutes. Drain well.
Preheat the oven to 350°F (180°C). In a large bowl, whisk the eggs, milk, salt, and pepper together in a large bowl. Stir in the broccoli, red pepper, 3/4 -cup (36 ounces) of the Cheddar, and 3 tablespoons (45 ml) of the Parmesan cheese.
Heat the oil in a 12-inch (305 mm) ovenproof nonstick frying pan over medium-high heat. Pour the egg mixture into the pan and reduce the heat to medium. Cook for 3 minutes to set the bottom of the frittata. Sprinkle the top with the remaining 1/4 -cup of the Cheddar (12 ounces) and 1 tablespoon (15 ml) Parmesan cheese.
Transfer the pan to the oven and bake until the frittata is set in the centre and slightly puffy, about 15 minutes.
Let cool for 5 minutes in the pan, and then run a spatula around the edges and slide onto a large plate.
Serves 6 to 8
For these and other great recipes, see information on the cookbook, Cooking To Conceive at