This fresh, super-tasty, Spring veggie dish forms the perfect side dish to a portion of protein. Green veggies are alkalising and anti-inflammatory, making them wonderful for overall health as well as fertility.
Fresh green beans, peas, parsley, basil and pistachios are a great source of folate, calcium, magnesium, protein, b-vitamins – key nutrients in pregnancy and pre-conception care. Garlic is rich in sulphur, which aids detoxification, and alliin, which stimulates the immune system, great for warding off those lingering winter respiratory infections. Olive oil is a healthy fat, important for maintaining good cardiovascular health and helping us to feel full and satisfied.
200gm green beans, tails removed
200gm fresh peas, shelled
1 cup rocket leaves, firmly packed
2 garlic cloves, chopped
Juice of 1 lemon
¼ cup flat-leaf parsley leaves, chopped
¼ cup basil leaves, chopped
¼ cup grated parmesan
½ cup pistachio kernels
½ cup olive oil
himalayan rock salt and ground black pepper to taste
Boil a large pot of water on stove and blanch beans and peas for 1 minute or until just tender. Drain, then plunge into cold or ice water to refresh.
Place all other ingredients except olive oil in a blender or food processor.
Pour in the olive oil in a steady stream with the motor running until your pesto forms the desired texture (ideally no large chunks but some texture remaining). Taste, and adjust seasoning if needed.
Toss the beans and peas in pesto.
Serve as a side dish to grilled chicken, steak, tofu or fish, or with poached eggs for breakfast.
Tip: you can substitute the beans and peas for any other green veggie you like – e.g. broccoli, brussel sprouts, asparagus, even leafy greens like silverbeet or rainbow chard are lovely dressed in the pesto.
We asked Naturopath, Tina Jenkins what’s been bubbling in her pot this winter and she shared this delicious, spicy, comforting, baked eggs recipe. Not only is it warming and comforting but it’s also beneficial for the immune system due to the spices and high antioxidant content in the veggies it contains. Harissa paste can be found at your local grocer or health food store, or the internet abounds with recipes to make it yourself. The shakshuka will still be delicious without it but the Harissa really lifts the dish to the next level so do add it if you can.
SHAKSHUKA
Serves 4
2 red capsicum, chopped
1 yellow capsicum, chopped
1 medium eggplant, chopped
2 tbsp olive oil
400gm can chopped tomatoes
1 tbsp tomato paste
2-3 tsp harissa sauce (optional)
1 tsp ground cumin
1 tsp paprika
Sea salt and ground pepper to taste
4-6 eggs
To serve: goat’s fetta and fresh corianderr (optional)
METHOD:
1.Heat the oil in a medium frying pan, cook capsicums and eggplant for 10 mins over medium heat, tossing well, until softened.
2.Add tomatoes, tomato paste, harissa, cumin, paprika, sea salt and pepper and 150 mls water and simmer for 10-15 minutes until thick and saucy.
3.Make 4 hollows in the top, slip in the eggs, cover and simmer for 5-10 mins or until just cooked.
4.Scatter with feta and coriander, if using. Additionally serve with wholegrain sourdough toast.
Tina has always had a special interest in helping couples with fertility problems and has particular success in treating women with PCOS, irregular and/or absent periods as well as problems with ovulation. Over the years, Tina has treated thousands of patients providing her with a wealth of clinical experience, which coupled with her extensive qualifications, brings enormous benefit to Tina’s patients especially in the area of infertility. Tina has also assisted numerous parents regarding children’s health care problems and as a mother herself, has experienced firsthand the many benefits natural health care can bring to young children.
This Chilli Con Carne slow cooker recipe is my favourite Winter comfort food. It’s packed with nutritious ingredients and full of what we need to replenish iron, vitamins, fibre and immune boosting nutrients. In this recipe I use Kangaroo mince which is my preferred red meat protein source because it’s high in iron, low in fat and is meat sourced from low intervention farming (naturally grass fed). Along with a generous dose of onion and garlic’s immune boosting qualities, the kidney beans provide fibre and plant protein and all the benefits of the supercharged antioxidant spices of chilli and cinnamon. Add some tasty sides of avocado and yoghurt full of the good fats and calcium and you have yourself a totally nutritious and delicious meal! Enjoy!
400g dry black or kidney beans, soaked over night, or 2 cans of beans
1 tbs olive oil
1 large brown onion, finely chopped
3 cloves of garlic, finely chopped
1 large chilli chopped, or 1 tsp of chilli flakes, or to taste
2 tsp each ground cumin and coriander
1kg of mince, preferably kangaroo
2 cinnamon sticks
1/4 cup of tomato paste
1 can of crushed tomatoes
1 bottle of tomato passata
1 fresh cob of corn
salt & pepper to taste
Rinse beans thoroughly, cover generously with water, and bring to the boil. Boil for 5-10 minutes.
In the meantime, heat olive oil over moderate heat in a large frypan or pot. Cook for 5 minutes, being careful not to let it burn. Add garlic and chilli, and cook for a further minute. Add ground spices and fry until fragrant (about 1 minute).
Add mince and fry until browned and broken up. Add to the slow cooker with cinnamon, tomato paste, crushed tomatoes, passata, 1 cup of water and beans (if using canned, don’t add these now), and stir to combine.
Cook on low for 8-10 hours, or high for 4-5, until beans are cooked through (if using canned beans, add about an hour before serving). Add the corn kernels in the last 10 mins of cooking so they just cook through but remain sweet and juicy. Season to taste.
Serve to share accompanied with fresh coriander, natural yoghurt, fresh salsa, fresh lime, avocado and brown rice, quinoa or corn tortillas (the best tortillas in Melbourne are made in Kensington: www.latortilleria.com.au)
Rhiannon is an experienced naturopath and nutritionist, with post graduate qualifications in Fertility Education. Specialising in male and female infertility, IVF support and pregnancy care, Rhiannon expertly supports couples and individuals in their successful efforts to overcome fertility challenges. Her care philosophy extends to supporting her patients to achieve healthy and uncomplicated pregnancies and births and healthy, happy infants and children. She particularly enjoys working with single women and same sex couples as they navigate their way through their fertility journey. Optimising male fertility and health is also an area of significant focus in Rhiannon’s practice.
Cold and flu season is well and truly here, with lots of people unwell at the moment. Recently my friend’s two and a half-year-old son was sick and not eating. I made a big batch of my version of minestrone soup, which he loved! Here he is [or that’s him] drinking it from the bowl.
I’ve since been asked for the recipe and thought I’d share it with everyone.
This is a favourite of my family and friends, particularly when it’s cold outside or if anyone is feeling rundown with a cold or flu. It is loaded with vegetables and I add beans and wholegrains for extra nutrition and to make it more filling. For sick adults, I tend to put more garlic as well as chilli, but you can adjust it to suit your tastes.
This recipe easily serves 6-8 adults, so it’s great for sharing or for ensuring left-overs.
· 1 small head of broccoli, cut into florets (also use the stem, cut into small cubes)
· 2 Cups chopped kale
· 1 can (440g) mixed beans or beans of choice, well rinsed.
· 1 can (400g) chopped tomatoes
· 1 tsp tomato paste
· 2.5 litres chicken stock (or vegetable if preferred)
· 1 cup brown rice
· ½ cup buckwheat
· Herbs: Sage, Thyme, French tarragon
Method
1. Heat the olive oil over in a large pot over low-medium heat. Add the onion, garlic, fennel, leek and sage. Cook, stirring once or twice, for about 10 minutes, or until soft and golden.
2. Add the carrot and turnip and cook for 5 minutes.
3. Stir in the tomato paste, tomatoes and beans, and season with pepper. Add the stock and bring slowly to the boil. Cover and leave to simmer for 30 minutes, stirring once of twice.
4. Taste for seasoning and add the thyme, tarragon, zucchini, cabbage, broccoli, kale, brown rice and buckwheat. Simmer with the lid on until the grains are cooked (about 20-30 minutes), stirring occasionally.
5. Serve with a squeeze of lemon juice and grated parmesan.
Ljupka Peev is a naturopath and herbalist with extensive clinical experience and expertise in fertility, IVF/ART, pregnancy, gynaecological problems, menopause, and men’s health. She is a contributing author for Ruth Trickey’s ‘Women, Hormones and the Menstrual Cycle’ 3rdedition, which is used in Australia and internationally as a naturopathic textbook. She is also lecturer in herbal medicine and mentor to final year naturopathic students.
We field a lot of questions about super foods (fertility foods) at FGHG with lots of people wondering if they will be the miracle missing ingredient for their fertility challenges. We thought it would be great to get one of our naturopaths to talk about what superfoods are really the best fertility foods. And we were surprised by the outcome of our discussion – though of course on reflection, it makes complete sense! It seems that while some foods are indeed more super than others, there is no such thing as a miracle food. Getting the basics right, day to day, is the most important step and there are some ‘superfood’ basics that are still commonly over looked by many people.
You’ll see a great example of this at any big shopping centre when trying to find something decent to eat (not an easy task!). You’ll see fast food retailers offering things like “superfood” kebabs which might include acai, goji, quinoa and other additions (probably in trace amounts – a token gesture). Notice this same retailer also sells chips and soft drinks, fatty meat, fried foods and kebabs! This feels like such gimmicky and cynical marketing and certainly not the way that superfoods are best utilized. It gives superfoods a bad name and as well as an undeserved reputation!
There is a lot of talk about superfoods and all the amazing things they have to offer for just about every conceivable human ailment and worry. From Cacao to Gubinge, Maca to Goji and Acai the promises include increased fertility, cures for cancer, recovery from all sorts of disease, anxiety and woe. Certainly these foods have so much to offer and definitely can be considered to be powerful, nutrient dense foods with super qualities.
However, they fall short of being miracle foods. No amount of goji berries is going to make up for the 2 or 3 coffees or cokes you might drink in a day or if you gorge on junk food week after week. If you haven’t got the basics covered, superfoods are not your miracle cure-all for a modern-day poor lifestyle.
While super foods can be fantastic, they are often sold in packed and highly processed ways – packaged, refined, dehydrated, powdered so their nutrient content and/or vitality can be affected to some extent – not to mention the cost! If your super foods come in a chocolate bar with a whole lot of sugar – forget it! It is much better to eat whole live food, preferably locally grown or even better straight from your garden!
Superfoods are a useful and highly beneficial addition to your already amazing diet. But of course, as always, there is no quick fix and no way around eating the basic superfoods every meal, every day for ultimate health! Every meal matters! Without this basis the other stuff is little more than a gimmick.
Here are our Naturopath Tina Jenkins top tips for the daily essential top super and fertility foods for fertility and health!
Green leafy vegetables! This bunch of vegies pack a punch full of fibre, folic acid, Vitamins C and K. Due to their folic acid content they are essential for women who are trying to conceive as well those already pregnant. However, they are equally as important for healthy sperm as folic acid helps in the turnover of DNA (our genetic material). Green vegies include silverbeet, spinach, various types of lettuce, parsley, bok choy, kai lan, choy sum, kale etc. They are wonderful to throw into a soup or stirfry or to make into a green smoothie.
NB: Raw greens such as Kale are best avoided by those with thyroid problems, however, if they are fine if cooked.
Salmon – The king/queen of the sea! Salmon is one of the richest sources of anti-inflammatory omega 3 fatty acids. It’s a wonderful source of protein, selenium and B vitamins, especially B12. If you cook it well and eat the bones then you will also give your calcium levels a boost! Most of the salmon in Australia is farmed but the best source is Huon Tasmanian salmon. Go to http://www.huonaqua.com.au/locator/ to find your nearest stockist.
Blueberries – Packed full of antioxidants! Blueberries are low in fruit sugar and are thus considered a “low GI” fruit, great for women with PCOS or people trying to lose weight. They make a great snack on their own or can be added to some plain yoghurt for a more filling treat. They are a good source of fibre, vitamin C, manganese and Vitamin K. And they taste delicious!
Eggs – Free range, organic eggs are one of our best sources of protein, vitamin D, B12, zinc, phosphorus and selenium. Yes, they contain cholesterol, so speak to your naturopath if it is a problem for you however, as part of a healthy diet that is low in saturated fat and high in healthy fats, a little cholesterol is required in the diet. From a fertility point of view, we need cholesterol as this is what all of our hormones are made from (that includes both oestrogen and testosterone).
A boiled/poached egg is a great addition to a meal and it is also great made into a thin omelette “wrap” rolled up around a variety of fillings (e.g. asparagus, salmon etc).
LSA – ground up linseeds, sunflower seeds and almonds make up this wonderful mix of nutrients (especially magnesium and zinc) and fibre. Sprinkle it over yoghurt, fruit or cereals or pop it into a smoothie.
Yoghurt – a great source of “friendly bacteria” which is essential for optimal absorption of nutrients in the gut and has the added benefit of keeping your immune system strong. It’s also a great source of calcium. Choose organic, full-fat unflavoured yoghurt. A favourite snack of mine is yoghurt and blueberries topped with a tablespoon of “LSA” (available in the healthfood section of your supermarket).
Pumpkin seeds – These little seeds are often forgotten amongst some of their more well-known cousins, however, they are a great source of zinc. Zinc is especially important for both men and women trying to conceive as it is an essential nutrient for sperm health and also for a baby’s growth and development. Have pumpkin seeds raw and untoasted to receive optimal nutrients and add them to salads or have them as a snack.
Quinoa – Quinoa is the only grain (well it’s technically a seed) which is a complete protein i.e. it contains the 9 essential amino acids. It is a great source of fibre, is rich in essential fatty acids, iron, lysine (great if you suffer from cold sores), magnesium, B2 and manganese. Quinoa is also gluten free. Nutritionally it is superior to pasta and is a great accompaniment to a curry or stew/casserole. Quinoa can also be made into a porridge which is lovely topped with some of our other superfoods: blueberries, LSA and yoghurt!
Brown rice – A lovely nutritious grain that contains so many goodies: fibre, B vitamins, Magnesium, Zinc etc. It is far more filling than white rice which means you need to eat less to feel full. B vitamins and Magnesium are nutrients that are used up a lot during periods of stress (and trying to get pregnant can be a stressful time for many couples). Brown rice is also wonderful made up into a porridge or a congee (either with a water or stock base); either sweet (with cinnamon, stewed fruit etc) or savoury (with chicken stock, shitake or reishi mushrooms, green leafy vegies).
Rolled Oats – A great source of fibre, B vitamins, Selenium, Zinc and Magnesium. So many wonderful nutrients for fertility! They also have the added bonus of helping lower cholesterol as well as improving bowel function. Traditionally oats have a long history of use in herbal medicine where they are used for their nourishing action on the nervous system and to help restore energy.
