Laura Fletcher, CD (DONA) is the author of The Grace in Grief: Healing and Hope After Miscarriage.. As the founder of Selah Fertility, Laura shares her own journey with PCOS, Endometriosis and MTHFR and has made it her mission to equip individuals with the tools they need to optimize their health and fertility. With that in mind we asked her to share what a day of eating for fertility could look like and these are the insights she shared with us…
Eating For Fertility: A Full Day of Nourishing Meals
When most people think of nutrition as it relates to reproduction, they think of what to eat (or avoid) during pregnancy; however, nutrition prior to conception is incredibly important. I like to think about fertility as an extension of our overall wellness and nutrition as a vital part of that wellness.
Of foremost importance when eating for fertility is eating real, whole, nutrient dense foods in their most unadulterated state. For egg and sperm quality, I recommend focusing on protein, healthy fats, complex carbohydrates, and antioxidant rich vegetables and fruits.
Upon waking…
Drink a glass of warm water with fresh lemon juice or apple cider vinegar and a scoop of high-quality collagen.
A High-Protein Breakfast
Try this Ham and Cheese Omelet with Sautéed Spinach and Berries. Modify it any way you like with nutrient-dense and high-protein ingredients.
Ingredients:
1 teaspoon high quality avocado oil
2 large pasture raised organic eggs
3 oz sliced heritage ham
2 oz raw milk cheddar
2 cups organic fresh spinach
¼ cup organic blueberries
1 teaspoon Celtic sea salt
Directions:
Heat non-toxic pan (we prefer cast iron or stainless steel) at a medium heat.
Once pan is hot, add avocado oil
Beat eggs and pour into pan once oil is hot (should be shimmering)
Once eggs start to cook on the edges, add sliced ham and cheese
Once cheese starts to melt, fold half of omelet onto itself
Slide omelet onto a plate and throw the cup on spinach into the hot pan. Drizzle with additional oil if necessary and cover for two minutes on low heat.
Sprinkle salt onto the spinach once on the plate
Serve with blueberries and enjoy!
Midmorning Snack:
Go with a smoothie like this Avocado Coconut Milk Smoothie. Packed with healthy fats, greens and energizing superfoods!
Ingredients:
½ organic avocado
½ cup organic coconut milk (try to get one without guar gum!)
½ banana
1 teaspoon of bee pollen
1 teaspoon of local raw honey
½ cup of mixed organic berries
½ cup of organic bone broth
1 tablespoon of spirulina powder
½ cup of cooked beets
Directions:
Add ingredients to blender and blend until emulsified
Enjoy!
Nutrient-Dense Lunch:
This recipe might sound unusual, but this Salmon Salad Stuffed Sweet Potato is truly addictive. Complex carbs, omega-rich salmon, plus nutritious yogurt and veggies make for a balanced meal that won’t weigh you down.
Ingredients:
4-6oz wild caught salmon
3 tablespoon high quality avocado oil
1 oz olives
½ oz capers
2 tbsp Greek yogurt
1 sweet potato
1 tsp Celtic sea salt
Directions:
Preheat oven to 400 degrees
Coat salmon in avocado oil and salt and place skin down on parchment paper lined baking tray
Coat sweet potato in avocado oil
Bake salmon at 400 degrees for 15-18 minutes
Bake sweet potato at 400 degrees for 45 minutes (flip over halfway through)
Combine all other ingredients and add salmon once it cools
Scoop salmon salad onto baked sweet potato
Enjoy!
Midafternoon Snack
Need a snack? Don’t deny yourself. The simple match of sprouted almond butter with an organic apple will hydrate you and keep you energized through long afternoons.
A Balanced Dinner
Pack in the nutritious cruciferous veggies and root veggies with this simple Lamb Chops with Roasted Root Vegetables and Brussels Sprouts…
Ingredients:
6 lamb chops
1 cup seasonal root vegetables (I like to leave the skin on!)
1 cup trimmed and halved brussels sprouts
3 tablespoons of duck fat
Salt to taste
Directions:
Preheat oven to 400 degrees
Heat up a cast iron or stainless-steel skillet then add 2 tablespoon duck fat
Salt Brussels sprouts and root vegetables generously and sear in pan until browned on both sides
Move vegetables into oven for 20-25 minutes (flip halfway through)
Heat up a second cast iron or stainless-steel skillet then add 1 tablespoon duck fat
Season lamb chops with salt and sear each side until browned on each side
Allow lamb to rest for 5 minutes before serving
An Evening Snack
Liver pate is wildly nourishing. Try it paired with veggies and fermented veggies for a late night snack that’s easy to digest.
Ingredients:
1 lb. pasture raised chicken liver or 1 lb. grass-fed calf liver
½ cup of raw milk cream (or grass-fed cream)
1 medium onion
3 teaspoons fresh Italian herbs (rosemary or thyme work well)
1 cup sliced mushrooms
2 teaspoons of Celtic sea salt
2 tablespoons apple cider vinegar
¼ cup of duck fat
3 cloves of crushed garlic
Directions:
Heat up a cast iron or stainless-steel skillet then add duck fat
Add garlic and onion to the pan
Once onion is slightly translucent, add mushrooms, liver, salt, and herbs
Move everything to blender and use vinegar and milk to deglaze the pan then add contents to the blender
Pulse until a paste forms
Refrigerate or freeze until ready for use
Serve with cucumbers and sauerkraut
