What did you eat for breakfast today? What you eat for the first meal of your day will set the foundation of health and energy for the rest of your day.
In order to support healthy fertility, it is important to eat a whole food breakfast each day. What you eat in the morning can affect insulin and energy levels for the rest of the day. If you are eating poorly or not eating breakfast at all, you may be setting yourself up for insulin resistance, hormonal imbalance, adrenal fatigue and low energy levels. Your body needs healthy fuel, first thing in the morning – and we are going to show you how…
Did you know that it is better to eat a large, well balanced breakfast, rather than a large dinner?
When planning your breakfast think good fats, whole grains, protein, nuts, seeds, fresh fruits and vegetables. Balancing protein to carbohydrate ratio will help to maintain balanced insulin levels and keep your energy level consistent for the rest of the day.
Also, make sure to avoid foods high in refined sugars, refined carbohydrates, as well as too much caffeine, as these can cause a sudden spike in insulin levels. This spike of insulin will cause rapid glucose uptake by tissues, using it for energy production or accumulating it as glycogen. So you may feel an initial spike in energy, but then the consequent fall in blood glucose may cause you to become tired, lethargic and irritated. Avoiding these foods will to help support hormonal balance and a healthy immune system as well.
Getting hungry and wondering what to eat? Our team is passionate about supporting couples in achieving their dreams of having a baby and because of that we wanted to pass that passion to you, by sharing our favorite breakfast recipes. Start your day right; full of healthy nutrition as part of your fertility diet!
Hethir’s Favorite: Teff Porridge with Dates and Honey
Makes 2 servings
- 1 cup Whole Grain Teff
1 Tbsp cold Unsalted Butter or Coconut Oil, cut into small pieces
1/4 tsp ground Cloves
3 cups filtered Water
1/4 cup Date Pieces or pitted dates (halved crosswise)
1/4 tsp Sea Salt
3 Tbsp to 4 Honey, Maple Syrup or Agave, plus additional for topping
1/4 cup Walnuts coarsely chopped (or nut of choice; pecan, almonds, ect.)
Yogurt, Milk or Cream (optional)
- 1. Set a heavy, 2-quart saucepan over medium heat. Add the Teff and toast, stirring frequently until the grains emit a mild, toasty aroma and begin to pop, 3 to 6 minutes. (You will notice little white dots of popped grain but may not hear the popping.)
2. Turn off the heat and stand back to avoid sputtering. Add 3 cups of boiling water, the butter, and cloves. Stir well. Turn the heat to medium, cover, and cook at a gentle boil for 10 minutes. Stir from time to time to prevent the grains from sticking to the bottom. Mash any lumps against the side of the pan.
3. Stir in the dates, salt, and honey to taste. Cover and continue cooking until the grains are tender and one color throughout (there should be no whitish colored grain).
Fun Fact: Unfamiliar with teff? Teff is a North African grain with a slightly nutty flavor. Teff is high in fiber, calcium and protein.
Adapted from Lorna Sass’ recipe developed for Bob’s Red Mill
Liz’s Favorite Blueberry & Raspberry MuffinsDry Ingredients
- ~Combine in a bowl
3/4 cup Whole Wheat Flour
3/4 cup Oat Bran
1/2 cup Brown Sugar
1 tsp. Baking Powder (aluminum free)
1/2 tsp Baking Soda
- ~Combine in another bowl
1 8oz container organic Blueberry Yogurt
1 Egg (farm fresh)
2 Tbsp. Coconut Oil
1/2 tsp Vanilla
1 cup frozen blueberries
1 cup frozen raspberries
~Combine wet ingredients with dry and frozen berries – combine just until all ingredients are combined
Bake at 400 degrees for 18 minutes – yield approx 12
Fun Fact: Berries are an antioxidant powerhouse, which help to protect cellular health. This includes the health of both egg and sperm.
Natalie’s Favorite Oatmeal Pancakes
This recipe is gluten free.
- 2 Cups Gluten Free Rolled Oats
2 Cups Buttermilk, plain Yogurt or Coconut Milk Creamer*
4 Tablespoons Butter or Coconut oil (melted and cooled)
1/2 Cup Buckwheat Flour
2 Tablespoons Organic Cane Sugar
1 teaspoon Baking Powder
1 teaspoon Baking Soda
1/2 teaspoon Salt
1/2 teaspoon Cinnamon
1 teaspoon vanilla
- 1. In the evening, combine oats and buttermilk, refrigerate overnight.
2. In the morning, when you are ready to make the pancakes, beat eggs and add to the oat mixture.
3. Add butter and vanilla, stir until just blended.
4. In a separate bowl mix all dry ingredients together.
5. Add dry ingredients to oat mixture. Don’t over-mix just mix until blended.
6. Ready to cook. Pour batter onto a coconut oil greased medium-hot cast iron skillet. Cook until browned on both sides.
*If using coconut milk creamer, add 1 Tbsp. organic raw apple cider vinegar
Three of Dalene’s Favorites
I don’t eat dairy or gluten, so these three options may suit the needs of some of you with dietary restrictions.
Single Serving Warm Quinoa with Fresh Apple
- 1 cup hot cooked quinoa
1/2 unpeeled cubed apple (pink lady, honeycrisp or Fuji)
1/4 cup raw almonds
1/8 cup raisins
1/8-1/4 cup plain almond milk
1 Tbsp. coconut oil
dash of cinnamon
drizzle of raw agave syrup
Stir all together and eat! Easy, quick, delicious and super nutritious.
Fresh Mex Breakfast TostadasMakes 8 tostadas
- For Black Bean spread:
2 cups cooked black beans
1/4 to 1/2 cup sour cream, or 1/4 almond milk
2 green onions, white and green parts, chopped
1 teaspoon ground cumin
1/2 teaspoon sea salt
1 teaspoon freshly ground pepper
On the bottom:
8 small organic corn tortillas
Extra-virgin olive oil, for brushing
1 tablespoon coconut oil or unsalted butter
8 eggs, fried to your liking
1 cup shredded white Cheddar cheese (optional)
2 avocados, peeled and thinly sliced
1 tomato chopped
1/3 cup chopped fresh cilantro
Hot sauce or fresh salsa (tomatillo=yummy!), for serving (optional)
- 1. Drain the black beans and add them to a saucepan over low heat and warm through. Add about 1/4 cup tepid water, 1/4 cup of the sour cream, the green onions, cumin, salt, and pepper and mash with a potato masher or a large fork until coarsely mashed but not entirely smooth. Taste for salt and pepper, add the remaining sour cream if you’d like the beans to be creamier, then turn off the heat and keep covered until needed.
2. Preheat the oven to 400 degrees F. Brush the tops of the tortillas with a bit of olive oil and lay them on a rimmed baking sheet (it’s fine if they overlap). Bake until just lightly browned, 6 to 8 minutes. Remove from the oven and set aside.
3. Heat a large frying pan with the coconut oil over medium heat. Working in batches as necessary, gently break the eggs in the pan and cook sunny-side up or to your desired doneness, covering the pan if you like your yolks more cooked through. The less runny the better, so as not to make a mess!
4. Build a tostada by topping a tortilla with about 1/4 cup of the bean mash, 1 egg, and an eighth of the cheese, avocado slices, tomato and cilantro. Repeat with the remaining ingredients. Top with salsa or hot sauce.
Adapted from The Sprouted Kitchen by Sara Forte
Paleo Coconut Torte with Berries
- 1/2 cup Coconut Flour
1/2 cup Coconut Oil, melted
1/2 cup Maple Syrup, Grade B
1/2 tsp Pure Vanilla Extract
1/4 tsp Baking Soda
1/4 tsp Salt
2/3 cup each of Organic Raspberries & Blueberries
6 Eggs, Pastured
- 1. Preheat oven to bake at 350°F.
2. In a large mixing bowl, combine coconut flour, eggs, coconut oil, maple syrup, vanilla, salt, and baking soda.
3. Blend batter with a hand mixer until smooth.
4. Once batter is combined, fold in 2/3 cup blueberries.
5. Pour into a 9-inch springform cake pan.
6. For easy removal, line the bottom of the pan with parchment paper.
7. Bake for 30–35 minutes.
8. Remove from oven and let cool.
To make raspberry coulis, puree raspberries with 1 tablespoon of water in a blender until smooth.
Slice the torte and top with fresh berries, whipped heavy cream, and raspberry coulis.
Notes: You may use fresh or frozen raspberries for this torte. Both work fine to combine into the batter. Lightly stir the raspberries in so that they do not break up and blend into the batter; rather they should be gently folded in, and distributed evenly.
Fun Fact: Coconut flour is high in fiber and protein, but low in digestible carbohydrates. It is also gluten free.
Grapefruit Fertility Smoothie
Makes 2 large smoothies
- 1 ruby red grapefruit
1 cup frozen strawberries
1 ripe banana, peeled
1/2 cup coconut kefir or plain yogurt
1/2 cup fresh orange juice
1/2 teaspoon vanilla extract
1 tablespoon raw honey or agave syrup
2 tsp. Active Bee Power Royal Jelly
1 scoop FertiliWhey or Hemp Protein Powder (optional)
- 1. Cut the ends off the grapefruit so you can see the pink flesh. Trim away the skin and the white pith until you have a naked grapefruit.
2. Slice the grapefruit into thick rounds and remove any seeds.
3. Place the rounds of grapefruit into a blender along with remaining ingredients. Process until smooth.
Smoothies are a great way to pack in a ton of nutrition. They are also an easy way to get in fertility superfoods and still taste great.
Adapted from Grapefruit Smoothies by Cheri at Kitchen Simplicity.com