As an important part of the Fertility Diet, salads (and Fertility Smoothies) are an extremely easy way to eat the suggested 7-9 servings of fresh fruits and vegetables each day.
“You’re so good at salads,” said my mom in reply to my attempt to get her to modify our holiday menu so I wouldn’t have to bring salad again. I have been, for years, the one getting asked to bring a salad to any and all gatherings.
So, when I joined a recent free live class, by Natural Fertility Company founder Hethir Rodriguez, about the 7 Fertility Superfoods You Can Find At Your Grocery Store, I immediately thought, “salad!” and created one. I hope you like it!
First though, a bit about why these seven foods are important for fertility health:
- 1. Organic Broccoli is an affordable and flavorful member of the cruciferous vegetable family; it works within the body as a hormonal cleanser helping the body get rid of (metabolize) excess estrogen.
2. Chard is rich in iron; 1 cup chard = 4 grams of iron. Iron deficiency has been linked to lack of ovulation. Chard also contains vitamin C, which is important for iron absorption and folate, which is necessary for healthy fetal neural tube development in order to prevent birth defects related to fetal neural tube development in very early pregnancy (like Spina Bifida).
3. Spinach is a green leafy vegetable that is rich in iron, folate, zinc, and antioxidants.
4. Lentils are very inexpensive and nutrient dense, specifically containing: iron, fiber, protein, and folate; 1 cup of cooked lentils provides 90% of the daily folate requirement.
5. Organic Raw Walnuts offer a whopping 22mg of omega 3 fatty acids in just a 1/4 cup serving! Omega-3 acids have been shown to help regulate hormones in the body, increase cervical mucus, promote ovulation, and increase blood flow to the reproductive organs.
6. Raw Pumpkin Seeds are high in zinc, which is important for: the creation of DNA (sperm and eggs), making testosterone, and helping the body keep hormone levels balanced; it is important for healthy immune system function.
7. Organic Berries are high in antioxidants that protect the body from free radical damage. Berries are believed to be protective of uterine tissues and supportive of egg and sperm DNA. They are also a low glycemic food and are rich sources of vitamins and minerals.
7 Fertility Superfoods Salad
Ingredients:
1 cup of raw chard
1 cup of raw spinach
½ cup steamed broccoli
4 cups cooked lentils
½ cup organic berries of choice (I used homegrown raspberries and organic blackberries)
⅛-¼ cup chopped raw walnuts
⅛-¼ cup raw pumpkin seeds
Thinly slice chard and spinach and arrange on a plate with other ingredients, drizzle with dressing* of your choice.
*Dressing:
Raspberry Vinaigrette
Ingredients:
2-3 Tbsp. of your favorite vinegar (I used Apple Cider Vinegar, but it’s tangy. Many vinaigrettes call for white or red wine vinegar, or sherry)
½ cup macerated berries of choice (I used raspberries)
¼ cup extra virgin Olive Oil (cold-pressed and organic)
2-3 Tbsp. honey (more or less to taste)
pinch of sea salt
Combine all the ingredients in a blender or food processor and blend until combined. Will store in an airtight container for up to a month.
The second time I made this salad, I served it with Annie’s Homegrown Organic Papaya Poppy Seed dressing. Yum!
Elizabeth Willett is the Senior Herbalist and Lead Educator at NaturalFertilityInfo.com. She holds a BS in Mass Communications (2000) from Minnesota State University, and a Master of Arts degree (MA, 2010) in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN. Liz has written over 200 articles on women’s fertility and brings a vast wealth of knowledge and expertise in holistic health and healing to Natural Fertility Info.com
