Fertility
Fall & autumn recipes for a fertility boost
Eloise Edington | 21 Sep 2021
Think warming, think one-pot
Autumn recipes are our fave. From porridge (oatmeal for our US friends) on the stove to yummy, simple bowl food – autumn and fall cooking really works with the fertility nutrition and lifestyle principles we swear by:
- warming
- easy on the gut
- nutrient-dense
- less stress
- hormone-balancing
For a helping hand, nutritionist Jen Walpole, is here with five gorgeous autumnal recipes, designed to combat cravings and nourish our fertility across the colder months. Jen works predominantly with women who are struggling with irregular period cycles, PCOS, hormone imbalances etc – find out more about her hormone balancing and fertility nutrition courses for a comprehensive boost.
Keep reading to nail these sweet and savoury recipes, all adaptable for a vegan diet.
Over to Jen –
Cinnamon Pecan Pear Porridge
Serves 2
Ingredients
- 1 pear (sliced)
- 1 tsp cinnamon
- 1 cup oats
- 1 tbsp ground flaxseed
- 1 cup water
- 1 cup milk of choice (ideally full fat organic/nut milk)
- 40g pecans
- 2 tbsp almond butter
Method
- Heat a small pan over a medium heat and add the sliced pear and cinnamon with a splash of water so it doesn’t stick. Allow the pear to soften, cooking for about 5-6 minutes. Remove the pear and set aside.
- Add the oats, flaxseed, water and milk to the same pan and heat on a medium heat, stirring continuously. Once the oats start bubbling, turn down to a low setting. After about 5-6 minutes, the liquid should mostly have been absorbed and the oats will be ready.
- Serve the oats into two bowls and top with the sliced pear, pecans and almond butter. Add a sprinkling of extra cinnamon.
Blackberry Chia Pudding
Serves 2
Ingredients
- 1 cup almond milk
- 1 cup blackberries
- 1 tbsp maple syrup
- ½ tsp vanilla extract
- 6 tbsp chia seeds
- toppings of choice: blackberries, coconut or almond yoghurt, granola, nuts, or seeds.
Method
- Place the almond milk, blackberries (keep some aside for a topping), maple syrup and vanilla extract in a blender and blend until combined.
- Add 3 tbsp chia seeds into each bowl or mason jar. Cover with the blackberry mixture and stir through to ensure the chia are mixed in. Place in the fridge to set for 15-20 minutes.
- When ready to serve, top with the blackberries and 2 tbsp coconut yoghurt in each bowl/jar, plus any other desired toppings.
Kale & Red Pepper Frittata
Serves 4
Ingredients
- 8 eggs
- ½ cup milk of choice (ideally full fat organic/nut milk)
- pinch of sea salt and freshly ground black pepper
- 1 tbsp extra virgin olive oil
- 2 large handfuls of kale leaves, sliced
- 1 bell red pepper, sliced
- 1 red onion, diced
- leaves to serve
Method
- Preheat the oven to 200˚C (fan assisted), 400˚F.
- In a large mixing bowl, whisk the eggs with the milk, salt, and pepper. Set aside.
- Heat the olive oil in a deep-sided, oven-safe frying pan over a medium heat. Add the onion and pepper and sauté for 5-6 minutes until soft. Next add the kale and allow to wilt.
- Pour the egg mixture into the pan and allow the eggs to begin to set. Transfer the pan to the oven for 12-15 minutes, until cooked through.
- Remove from the oven and divide into wedges. Serve with the leaves.
Thai Red Lentil Curry
Serves 4
Ingredients
- 1 cup brown rice
- 3 tsp coconut oil
- 1 onion, diced
- 4 cloves garlic
- 1 tbsp ginger, grated
- 3 tbsp Thai red curry paste
- 700ml vegetable stock
- 1 tin full fat coconut milk
- 1 cup red lentils, rinsed
- 200g baby spinach, chopped
- 1 lime
- fresh coriander, chopped
Method
- Cook the rice to the packet instructions.
- Heat the oil in a large pan over a medium heat. Add the onion and sauté for 5-6 minutes until soft. Stir in the garlic, ginger, and curry paste and cook for a further 1-2 minutes.
- Add the lentils, stock and coconut milk and simmer for about 15-20 minutes until tender, stirring to ensure the lentils don’t stick to the pan. Add the baby spinach and stir until wilted. Divide between bowls, squeeze with lime juice and serve with the brown rice and coriander leaves.
Related Article – 11 Things to Try Before Visiting a Fertility Specialist
Butternut Squash Quinoa Bowl
Serves 4
Ingredients
- 1 medium butternut squash, peeled and cut into bite-size pieces
- 2 tbsp extra virgin olive oil
- 1 cup quinoa, rinsed
- 2 cups water
- 200g kale, finely chopped
- 1 tbsp balsamic vinegar
- sea salt and freshly ground black pepper
- 60g pumpkin seeds
- 1 pomegranate, de-seeded
- 100g feta (optional)
Method
- Preheat the oven to 200˚C (fan assisted) 400˚F.
- Line a baking sheet with parchment paper. Toss the butternut squash in 1 tbsp olive oil and spread across the sheet. Bake for 25-30 minutes until lightly browned.
- Add the quinoa to a small pan and cover with the water. Place on a high heat and bring to the boil. Reduce the heat and allow to simmer for 10-15 minutes, until all of the water is absorbed.
- Heat 1 tbsp olive oil in a large pan and sauté the kale until it wilts. Turn off the heat.
- Add the quinoa, roasted butternut squash and balsamic vinegar to the pan with the kale and mix well. Season to taste.
- Divide into bowls and top with the pumpkin seeds, pomegranate, and crumbled feta (if using).
Tried an autumn recipe? Tag us in your pics on Insta.
For more recipes like these, try out one of Jen Walpole’s nutrition packages.
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