Fertility
Feast, Fuel, Fertility Challenge – Part 5: How we eat spinach for female fertility (and still prioritize the yum)
Emma Harpham, in partnership with Gyna | 5 Feb 2024
From providing powerful antioxidants all the way down to being a fab source of folic acid, eating spinach for female fertility is definitely a good idea. In fact, any and all kinds of leafy greens (think kale, bok choy, arugula and lettuce) do make a great addition to your meals, for added fertility support.
The benefits of spinach for female fertility
However, this doesn’t have to mean resigning evening meal times to soggy salads, either. Gyna, the team behind a wide selection of fertility-boosting recipes, and our partner in Feast, Fuel, Fertility – The Gyna 6-week Challenge, is here to inspire your new rotation of fertility recipes for dinner.
Today, we’re spotlighting a comforting Parmesan Spinach and Mushroom Pasta recipe from team Gyna, packed with leafy green goodness, garlic and more.
Before you tuck in, the recipe and information shared below originally appeared on Gyna.co as part of their delicious recipe collection. Already wanting more? Take their quiz and unlock the full collection of delicious meal ideas and recipes, all designed to boost your fertility, as well as 101 nutritional support and bite-size course steps.
Spinach and fertility – what’s the connection?
All about those leafy greens
Some common examples of leafy greens include spinach, kale, lettuce, Swiss chard, collard greens, arugula, and broccoli leaves. They’re all rich in essential nutrients and offer a wide range of health benefits – as well as promoting key aspects of reproductive health.
The 101 on spinach and fertility
Looking at spinach and fertility on a micronutrient level, we know that this little green leaf can provide a powerful dose of iron, folate, and zinc! Without enough of these three minerals, egg health or anovulatory cycles might be an issue for you. Spinach and leafy greens are also high in calcium and manganese, which are great for promoting strong bones and hormonal balance.
Parmesan Spinach and Mushroom Pasta Skillet
This garlicky pasta is easy, simple, and effortlessly healthy. If you can find it at the store, we strongly recommend you use pasta made from chickpea flour or lentil flour. This will provide you with a very necessary punch of protein, leaving you satiated without feeling like you have to overeat. Another option is to add lentils or chickpeas to the pasta.
Prep time: 5 minutes Cook time: 15 minutes Makes: 4 servings
Ingredients
- 14 oz (400g) gluten-free farfalle pasta, or substitute a grain-free pasta like Banza
- 3 tbsp olive oil
- 3 cloves garlic, minced
- 14 oz (400 g) mushrooms, sliced
- 10 oz (300g) fresh spinach
- 1/2 cup (125ml) low-sodium vegetable broth
- Fresh cracked pepper, to taste
- 1 tsp Italian seasoning
- 1 tsp red chili pepper flakes, optional
- Optional: 1/2 cup parmesan cheese, grated, or substitute a vegan cheese
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Instructions
- Cook the pasta in salted water until al dente, according to the package instructions.
- Heat 2 tablespoons of olive oil in a large skillet. Add the mushrooms and sauté for about 3 minutes until lightly browned.
- Add the chopped garlic and cook for about 30 seconds longer. Then deglaze with a bit of vegetable broth. Reduce the heat and cook for about 1-2 minutes longer. Remove mushrooms to a plate and set aside.
- In the same skillet, add the spinach and cook for 2 minutes until wilted. Adjust seasoning with salt and pepper.
- Once the pasta is ready, pour off the cooking water. Push spinach on the side in the skillet and add mushroom back, then put drained pasta in the pan and toss to combine. Add parmesan and Italian seasoning and give a quick stir. Serve the parmesan spinach mushroom pasta with red chili pepper flakes and more parmesan, if you like. Enjoy!
Follow the Feast, Fuel, Fertility Challenge
Keep an eye out for the final instalment, part 6, where we’ll be spotlighting another must-know fertility superfood.
If you’re cooking along with us, share your pics and reviews on Insta, tag @gyna_fertility and @fertility.theribbonbox to get involved.
Want more fertility-boosting recipes? As a TRB reader you can take the Gyna Fertility Quiz for FREE here. You’ll get a personalized fertility plan and hundreds of delicious fertility recipes, all designed to help you get pregnant, faster.
