Baby-Making Cuisine: Recipes for Fertility - @GalTime


Baby-Making Cuisine: Recipes for Fertility



A high-protein, low-carb diet may help women trying to conceive produce better quality eggs and embryos, boosting fertility, according to new research. Here’s a menu, tips and recipes to get you started!

First, stock up on these high-protein, low/no-carb foods for meals:

  • Meats and poultry (lean cuts), such as chicken breasts, turkey breast/burgers
  • Fish and shellfish (cod, shrimp, tuna, and salmon)
  • Soy products such as tofu, edamame
  • Dairy, eggs: non-fat or low-fat Greek yogurt, low-fat cheeses such as cottage cheese, mozzarella
  • Seeds, nuts, legumes: hemp seeds, flax seeds, sesame seeds, pumpkin seeds, walnuts, almonds

Related: Three Pregnancy Nutrition Myths Busted!

Keep these cooking tips in mind for high-protein, low-carb diets:

  • Coat fish and lean chicken cuts with seeds and bake.
  • Go with non-starch veggies including spinach, chard, kale, celery, cabbage, avocado, asparagus, fennel, green beans, tomatoes, eggplant, avocado
  • Build salads with dark, leafy greens, chicken or turkey, avocado, eggs, nuts and seeds, lean cheeses.
  • Add a few tablespoons of plain low/non-fat yogurt to your favorite vinaigrette and drizzle on salads.
  • Mix plain yogurt with grated cucumber and a pinch of salt to sauce chicken and fish.
  • Snack on guacamole—made with avocado and a little yogurt and sprinkled with seeds—with broccoli florets or cauliflowerets. for dipping.
  • Add seeds to peanut butter sandwiches.
  • Shy away from breads and white potatoes.
  • Make every carb count: Mix cooked whole grains half-and-half with vegetables, nuts, and seeds to lighten up the carb load.

Here is a menu for two:

Toasted Sesame Salmon and Roasted Asparagus

1 (3/4- to 1 pound) salmon fillet

1/2 to 3/4 bunch asparagus spears, trimmed

2 tablespoons honey

1 tablespoon reduced-sodium soy sauce

3 teaspoons dark sesame oil, divided

1 teaspoon freshly grated ginger

3 tablespoons toasted same seeds, divided

Preheat oven to 400 degrees F.Line a large, rimmed baking sheet with foil.Place salmon fillet on one side of baking sheet; place asparagus on the other half.

Combine honey, soy sauce, 1 1/2 teaspoons sesame oil, and ginger in a small bowl; mix well.Spoon and spread over top of salmon.

Drizzle remaining 1 1/2 teaspoons dark sesame oil over asparagus and toss to coat.Spread asparagus in single layer.

Bake until asparagus is crisp-tender, 6 to 8 minutes, depending on thickness. Transfer asparagus to a plate; continue roasting fish until it is just opaque, about 6 minutes.Divide salmon and asparagus on serving plates; sprinkle sesame seeds evenly over both.Makes 2 servings.

Related: Could You Be Pregnant? One Telltale Symptom

Green Salad with Avocado, Walnuts, and Yogurt Balsamic Dressing

Arrange leafy salad greens on serving plates. Dice and avocado and toss with a teaspoon of lemon juice; sprinkle avocado and walnuts on salads. Drizzle with Yogurt Balsamic Dressing:

1/4 cup nonfat Greek yogurt

1/4 cup balsamic vinegar

1 1/2 tablespoons Dijon mustard

1 1/2 tablespoons honey

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

Combine all ingredients in a bowl; whisk to blend. Store in a covered container in the refrigerator up to 1 week. Makes about 1 1/4 cups.

Related: Is Stress More Dangerous For Pregnant Women?

KnowMore About The Author: Food writer Debby Maugans, who lives in Asheville, North Carolina, is the author of Small Batch Baking and Small Batch Baking for Chocolate Lovers, and is writing a new book, Farmer and Chef Asheville.

  • Subscribe to the GalTime newsletter

    * denotes required fields
    We're sorry, but only one entry is allowed per person.
    Thank you for your continued interest.

    Thank you for registering for the GalTime newsletter. Be on the lookout for the latest news, information and offers from

Most Popular

Around the Web
  • Sites we love

Powered by WorldNow

Our Team

Powered by WorldNow
All content © Copyright 2000 - 2014 Worldnow and Galtime. All Rights Reserved. For more information on this site, please read our Privacy Policy and Terms of Service .