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Fertility Nutrition

A Delicious Greens Recipe You Should Add to Your Fertility Diet

Elizabeth Willett - M.A., Certified Herbalist
July 19, 2021
Reviewed by Christine Traxler, MD

One can never have too many delicious greens recipes when following the Fertility Diet. I share the importance of eating dark green leafy veggies almost daily with those who reach out to the Natural Fertility Company and will be forever on a quest to find recipes to help me eat them daily as well.

This salad is light and refreshing- Summery! It wasn’t entirely my idea, but I added my own twist. Thanks Delicious Living Magazine for the foundation for the recipe and helping to make kale taste so good!

Kale

Why kale? Kale is a dark green leafy vegetable that is often inexpensive, easy to grow (will even grow well into Winter), and is packed with nutrients essential to healthy fertility:

  • chlorophyll
  • iron
  • calcium
  • magnesium
  • antioxidants- vitamins A, C, E
  • vitamin K
  • essential fatty acids

Kale also has the ability to mildly stimulate the liver and boost immune system health because of its organic sulphur content.

Carrots

How about carrots, what are they good for? Carrots are an alkaline food and may help reduce acidity of the blood which is one cause of acne. They are believed to improve liver function and stimulate elimination of waste (bowel movements). They are also antioxidant rich, particularly high in beta-carotene and they provide ample amounts of fiber.

Pistachios & Cranberries

Pistachios and dried cranberries offer vitamin B6. Vitamin B6 supports:

  • hormone regulation
  • regulation of blood sugar levels
  • alleviation of PMS
  • relief of morning sickness
  • Luteal Phase Defect

In Ayurveda pistachios are considered a tonic for the entire body and known to purify the blood. Cranberries also contain vitamin C which has an important role in hormonal balance, sperm health, immune system function, urinary tract health and pregnancy.

Prep this salad one day or the morning prior to when you will eat it.

Citrus Marinated Carrot & Kale Salad

Ingredients:
Juice of 3 oranges or about 1 ¼ cup pure fresh orange juice*
Juice of one lemon
1 Tbsp. crushed garlic
1 Tbsp. honey or pure maple syrup
2 tsp. Himalayan pink salt or sea salt divided
2-3 tsp. extra virgin olive oil (EVOO)
3 carrots, skins removed and peeled into ribbons with a vegetable peeler
1 bunch Kale
½ cup shelled pistachios**
½ cup dried cranberries

*I love a premade pure orange/pineapple juice I buy so this is what I used instead of juicing three whole oranges
**Any nut or seed will do! Raw is best, but I only had roasted salted pistachios in the shell in my pantry.

To make:
1. Juice oranges and lemon if using whole fruit. Peel carrots into ribbons with a vegetable peeler. Place carrots in a glass container that has a lid that fits tight.

2. Saute garlic in 1 tsp or so EVOO over low heat until tender, add juice, honey or pure maple syrup, 1-½ tsp salt and bring just to a gentle boil. Once you see bubble, pull it off the heat and pour carefully over carrots. Agitate carrots so they are covered with the juice mixture, cover the bowl and place in the refrigerator to marinate for at least 8-10 hours.

3. Wash kale and remove the woody, inner rib of each leaf. Slice leaves into ¼-½ inch slices, or just tear it into pieces. Place in a large bowl and drizzle on 1-2 tsp EVOO and 1 tsp salt. With clean, bare hands, massage the kale leaves – squeeze and toss them until they darken a bit. The kale will “shrink” and the amount you started with will be about ½ after the massage.

4. Sprinkle on nuts/seeds of choice and cranberries. Refrigerate until carrots are ready.

5. When carrots are ready, drain off as much liquid as possible, toss them with the Kale, nuts/seeds and cranberries.

6. Enjoy!

Closing thoughts: As I was writing this, I thought about how this would also be great with julienned Napa cabbage. Massage the cabbage with the Kale as instructed in step 3. Let me know if you try this and how it turns out!

Another idea would be to substitute mandarin oranges and candied raw almonds for the pistachios and cranberries. Drizzle with a berry vinaigrette. Yum! The options are endless!

References

  • Mojo Carrot and Kale Salad. (2015, July 14). Featured Recipe. Delicious Living Magazine.
  • Pitchford, P. (2002). Recipes and Properties of Vegetable Foods. In Healing with whole foods: Asian traditions and modern nutrition (3rd ed.). Berkeley, California: North Atlantic Books.
  • Hethir, R. (n.d.). The Natural Fertility Diet: How to Eat for Optimal Fertility. Retrieved August 5, 2015, from http://natural-fertility-info.com/fertility-diet

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About the Author

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Elizabeth Willett - M.A., Certified Herbalist

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

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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Feb 1

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🍓 Antioxidant Rich Fertility Smoothie Recipe:

Feel free to add some superfoods if you like (such as greens powder, protein, maca, etc..)

1C Mango
1/2 C Strawberries
1/2 C Blueberries
1/2 C Almond yogurt
Nut milk

➡️ Blend together and adjust liquid so it is a thickness you enjoy. Top with nuts or seeds if you are making a smoothie bowl. Enjoy!

🍹If you would like to learn more about eating for your fertility type in FOOD and I will send you a link to my 21 Day Fertility Diet Challenge. 👇👇

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Feb 1

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After focusing on creating a healthy body, Chavonne had her "miracle" baby at 41. Read more about her story...

****While testimonials are real life experiences of those who have used our products, results do vary. We do not claim that they are typical results that consumers will generally achieve. The testimonials are not necessarily representative of all of those who will use our products and/or services.

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Also knowing when your most fertile time is going to be VERY important. Two ways to do that? Fertility Charting and OPK tests.

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Jan 31

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.

It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*

2️⃣ Support fallopian tube health.*

3️⃣ Help maintain normal ovarian function.*

4️⃣ Encourage normal uterine health.*

5️⃣ Support hormonal balance.

Type ‘TEA’ in the comments below if you would like 10% off your first order or Reproductive Support Tea and I will DM you a discount link. 👇👇

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Jan 31

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👇3 Ways To Naturally Support Ovulation 👇

Lack of ovulation is one of the most common causes of infertility.

BUT you can help support your body to regularly ovulate again when hormonal health is found.

Here are some steps you can take to support yourself….

1️⃣ Eat healthy fats like avocado, chia, flax, nuts & seeds

2️⃣ Eat an abundance of whole foods 🥦🍉🥗🍇

3️⃣ Increase circulation to the reproductive system through exercise, Self Fertility Massage and castor oil packs.

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#ovulation #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Jan 30

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🌱 Ashwagandha is one of my favorite herbs for stress support while trying to conceive. 

It is easy to use and the calming effects can be felt pretty quickly after starting the herb. 

➡️ The hormonal support results take a bit longer, as with any hormone supportive herb, but is wonderful for both women and men who are experiencing high stress and hormone imbalances. 

Type ASH in the comments below and I will share which Ashwagandha I recommend and how to use it for fertility support. 👇👇

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Jan 30

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Q: I have a 24 day cycle. What is this saying about my fertility?

A: Swipe left for our answer...

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Jan 30

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⭐ 3 Benefits of Vitex for Fertility…

1️⃣ Regulates hormones: Vitex, also known as chasteberry, is known to regulate the production of hormones such as luteinizing hormone and prolactin, which can help to balance out estrogen and progesterone levels, promoting fertility.

2️⃣ Improves ovulation: Vitex can help to regulate the menstrual cycle and improve ovulation in women with irregular cycles or polycystic ovary syndrome (PCOS).

3️⃣ Decreases symptoms of PMS: Vitex can also help to reduce the severity of symptoms associated with premenstrual syndrome (PMS), such as cramps, breast tenderness, and mood swings, which can improve overall health and well-being.

Want to know which Vitex I recommend and how to use it? Type VITEX in the comments below 👇

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Jan 29

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🌱 Red raspberry leaf has been used by midwives for fertility for generations. Some of the most well known benefits of raspberry leaf for reproductive support include… 

1️⃣ Regulating menstrual cycles: Red raspberry leaf is believed to help balance hormones and regulate menstrual cycles, making it easier for women to conceive.

2️⃣ Strengthening the uterus: Red raspberry leaf is rich in vitamins and minerals, including iron and vitamin C, which are believed to help strengthen the uterus and prepare it for pregnancy.

3️⃣ Improving egg quality: Some studies suggest that red raspberry leaf may improve egg quality and increase the chances of conception.

4️⃣ Reducing morning sickness: Red raspberry leaf is also believed to help reduce the symptoms of morning sickness, which can be especially beneficial for women who are trying to conceive.

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Jan 29

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🧪 Xenohormones are chemicals that mimic the effects of hormones in the body. 

They can disrupt the endocrine system, which controls the production, transport, and function of hormones. 🚫

This can lead to a variety of health problems, including fertility issues. 

Examples of xenohormones include certain pesticides, plastics, and phthalates. 🕯️

Exposure to these chemicals can affect the production of hormones such as estrogen and testosterone, which play key roles in fertility. 

Xenohormones can also affect ovulation and implantation of a fertilized egg, leading to infertility. 

It would be best to avoid these chemicals as much as possible. 

👇👇To  learn more about which chemicals to avoid and which products are most important to replace type in ‘TOXIC’ in the comments below to get my guide to Creating a Healthy Home for Fertility Pregnancy & Family 👇👇

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Jan 28

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Jan 28

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The body is always giving us feedback to what is happening inside. How regularly you go to the bathroom shares a lot about your digestive health.... as does a bloated belly or gas. Your period or monthly cycle can share a lot about your hormonal state. Your skin can share how your liver is doing. And so on. What have you learned from listening to your body?

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Jan 28

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🕯️Chemicals in candles, such as paraffin and phthalates, can release volatile organic compounds (VOCs) when burned. 

Some research suggests that certain VOCs, such as phthalates, may disrupt hormone balance by mimicking estrogen and other hormones in the body. 🚫

It’s always a good idea to choose candles made from natural materials, such as beeswax or soy wax, which produce fewer VOCs. 🐝

naturalfertilityinfo

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Jan 27

Open
5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Jan 27

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Preparing for pregnancy is one of the best steps you can take for a healthy pregnancy and child. Here are some steps to help you get started…. 👇

1️⃣ Eat a diet high in fiber. More fruits and veggies

Fiber helps the body to get rid of excess hormones and fruits and veggies are packed with fiber. They also are very hydrating and have lots of nutrients. All are useful for someone with heavy cycles. 

2️⃣ Learn about your fertility cycle through tracking and charting

Fertility charting will help you to understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path. 

3️⃣ Fertility Cleanse 1-2x per year

The first phase of the Fertility Cleanse is a great way to help support the liver in it’s natural ability to get rid of excess hormones. The second phase focuses on the uterus and helping the uterus to cleanse and increase circulation.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Jan 26

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💡It can be completely normal for your menstrual cycle to vary in length slightly from month to month! 

Ovulation may come a day before or a day later even in normal some cycles. 

We actually expect to see natural variations between menstrual cycles. 

Early ovulation can be concerning, however, when/if it consistently happens. 

➡️ If you would like to learn what you can do to help balance a short follicular phase type EARLY in the comments below and I will send you a link to my guide….👇👇

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Jan 26

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Are you experiencing fibroids? 👇 Type FIBROID in the comments below and I will send you a link to my natural guide. 🌱

#fibroid #fibroids #naturalfertility #fibroidfertility #fibroiddiet

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Jan 26

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Intimacy may not be something at the top of your mind with everything else you are doing to TTC. But connection with your partner and you feeling.... good is important. Here are some natural ways to support libido if the stress of baby making has made things tense in the bedroom.

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Jan 25

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When in doubt get it checked out. 

One of the most common reasons I suggest women to see their doctors is when they are experiencing  a heavy period that doesn’t stop after 5-7 days and has heavy flow. 

There are many different reasons this could be happening, but we first want to make sure it isn’t something that requires medical assistance before going on to healthy lifestyle support.

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Jan 25

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Ovarian cysts are more common than you think, and there are ways you can support your body naturally. Type CYSTS in the comments below and I will send you the natural steps you can take to support your self.
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