By Sue Bedford (MSc Nutritional Therapy)
Who doesn’t enjoy a fast, healthy, and tasty stir fry? Perfect for the middle of the week when time is limited and a quick and easy way to get most of your daily fruit and vegetable servings in one go! It is a good idea to allow yourself at least a three-month lead time while getting ‘fertility ready’ for many reasons: to ensure that your egg and sperm cells are in the best possible shape, to assist you in losing or gaining
Weight if necessary, and for epigenetic purposes. A good place to start is to eat as many colourful, nutrient-dense whole foods as possible. Here are some pointers on how to make a nutritious and tasty stir fry:
Build on your base – onions, garlic, chilli and ginger are great- containing quercetin a great anti-inflammatory, plus they support a healthy liver, and optimize hormone health due to special compounds called allicin and tannins. They also contain vitamin c and selenium along with a good dose of folate, which is important when it comes to helping prevent neural tube defects and is also important role in sperm formation and DNA synthesis.
Greens are great – these are important as they contain a good amount of folate (think foliage!) as well as being rich in iron (also important when it comes to fertility) and many other fantastic nutrients too -go for broccoli, bok choy, kale, baby spinach
Eat a rainbow– add some more colour – peppers, aubergines, baby corn are just a few examples!
Pick your protein – beans, prawns, chicken ,turkey, tofu, fish all help to balance blood sugar levels – an important factor when it comes to fertility
Sprinkle your sprouts – (bean sprouts are great!)- low in calories, high in vitamin c, fibre and protein to add that extra bit of crunch!
Crisp it up- add some seeds and nuts to benefit from numerous minerals- great for supporting fertility- pine nuts, almonds, cashews.
Careful with your carbs – why not make your own squash or courgette noodles or go for wholegrain, buckwheat, quinoa or black bean to help keep blood sugar levels well in check!
Tasty Tofu Stir-Fry
Ingredients (serves 2)
1 Red Pepper
100g Baby Spinach or Broccoli heads
1 Chilli – finely chopped
2 Cloves Garlic – finely chopped
1 Onion – chopped
2 tbsp of Olive oil or Rapeseed oil
3 tbsp of Soy sauce (reduced salt)
Juice of 1 lemon
Handful of nuts/seeds of your choice
Seasoning (to taste)
Heat the oil in a wok, add the chopped onion and pepper along with the chilli and garlic. Fry gently for a couple of minutes until the onion and pepper have softened a little. Add the tofu, spinach, soy sauce, lemon juice, salt and seasoning (optional) and cook for a few minutes giving the ingredients a good stir. Sprinkle in your seeds/nuts and stir in over the heat for another minute. Serve and enjoy with noodles of your choice or organic brown rice – great for a quick lunch or dinner!
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