You can increase your fertility by simply tailoring your lifestyle to a healthier, happier way of life. Eating healthy, staying active, and maintaining a positive attitude are the foundations of any fertility treatment. Of course, in today's hectic world, accomplishing these goals can seem impossible – especially when facing difficulty trying to conceive. But, simply trying a delicious new breakfast recipe can serve as a natural fertility and attitude booster.
Toast with a Kick of Cayenne
Enjoying avocado as a part of a balanced diet is a great way to boost your intake of unsaturated fat.
- 1 slice (1 ½ ounces) whole grain bread
- 3 tablespoons (¾ ounce) finely chopped fresh mango
- 2 teaspoons red onion, finely diced
- ¼ teaspoon cayenne pepper
- ½ teaspoon fresh lime juice
- 2 tablespoons (½ ounce) goat cheese
- ¹⁄5 medium (1 ounce) avocado, thinly sliced
- ¼ teaspoon ground black pepper
- ¹⁄8 teaspoon kosher salt
- 2 teaspoons fresh cilantro, chopped
Toast the bread. Combine mango and red onion in a bowl along with the cayenne pepper and lime juice. Spread goat cheese on top of the toasted bread and top with sliced avocado and mango mixture. Sprinkle with pepper and salt, and garnish with chopped cilantro. Makes 1 serving.
NUTRITION INFORMATION PER SERVING: Calories 250; Fat 10g (Sat 4.5g); Protein 12g; Carb 30g; Fiber 6g; Calcium 194mg; Iron 1.8mg; Sodium 510mg; Folate 57mcg
Spinach Mushroom Goat Cheese Frittata
Research shows adequate vitamin D levels have been linked to increased success of IVF implantations.
- 1/3 cup whole milk
- 1/4 cup whole milk plain Greek yogurt
- 6 large eggs, beaten
- 1 teaspoon ground black pepper
- ¼ teaspoon kosher salt
- 2 tablespoons olive oil
- ½ cup (2 ounces) diced red onion
- 3 cups (4 ounces) white, button or cremini mushrooms, sliced
- 3 cloves garlic, minced
- 2 cups (2 ounces) baby spinach, washed
- 2 tablespoons fresh thyme, chopped (or ¾ teaspoon dried thyme)
- ½ cup (2 ounces) crumbled goat cheese
- Preheat the oven to 400°F. In a large mixing bowl, whisk together milk and yogurt. Add eggs, black pepper, and salt, and whisk to combine.
- Set a 12-inch cast iron skillet over medium heat and add olive oil, swirling to coat the pan. Add onions and mushrooms and cook until onions are soft and mushrooms are golden brown, about 10 minutes. Turn heat to low and stir in garlic, spinach, and thyme, and cook for 2 to 3 more minutes.
- Pour the egg mixture into the skillet and sprinkle the top with crumbled goat cheese. Transfer skillet to the preheated oven. Cook for 20 minutes until eggs are set or until a knife inserted in the middle comes out clean. Slice and serve immediately.
NUTRITION INFORMATION PER SERVING: Calories 170; Fat 13g (Sat 4.5g); Protein 10g; Carb 5g; Fiber 1g; Calcium 77mg; Iron 1.2mg; Sodium 210mg; Folate 45mcg
Eggs in Tomato Sauce
Shakshuka is made with canned tomatoes, a great source of the powerful antioxidant lycopene, known to be a fertility fueling food.
- 1 tablespoon olive oil
- ½ cup (2 ounces) onion, chopped
- 1 medium (5 ounces) bell pepper (any color), chopped
- 2 cloves garlic, minced
- ½ teaspoon black pepper
- ¾ teaspoon Italian seasoning
- ¹⁄8 teaspoon kosher salt
- 1 can (28 ounces) diced tomatoes, no salt added
- 4 large eggs
- Red pepper flakes (optional garnish)
- Place a large nonstick skillet over medium heat. Add olive oil, onion, and bell peppers. Cook 5 to 7 minutes, or until softened. Add the minced garlic, black pepper, Italian seasoning, and kosher salt. Stir and cook for 2 to 3 minutes, then add the tomatoes. Turn heat to medium, cover, and let cook for 5 minutes.
- Remove lid and create four small holes in the tomato mixture. Crack an egg into each hole, then cover and cook for an additional 6 minutes, until white is firm and yolk is set but still able to be punctured with a fork. (If you prefer a set egg with a firm yolk, cook for 8 minutes.) Remove from heat and serve with Herb Roasted Potatoes (page 78) or toasted bread. Makes 4 servings
NUTRITION INFORMATION PER SERVING: Calories 170; Fat 9g (Sat 2g); Protein 9g; Carb 15g; Fiber 4g; Calcium 66mg; Iron 1.4mg; Sodium 200mg; Folate 42mcg
Summer Pregnancy Plan of Action for You
It is important to work with a fertility care team having the experience to accurately diagnose the underlying cause of your infertility and design a customized treatment plan meeting your specific personal needs.
- Timed Intercourse with medical assistance
- Intrauterine Insemination (IUI)
- Conventional IVF
- Natural Cycle IVF™
- Needle-Free IVF
Summer Fertility Health
It is important to work with a fertility care team having the experience required to design a customized IVF treatment protocol meeting your personal needs. To schedule your initial consultation with one of the fertility specialists at New Hope Fertility Center – click the icon below – or call 917.525.5496.