Sue Bedford (MSc Nutritional Therapy)
Enjoy this ‘Nutritious and Delicious’ Mediterranean style traybake – easy to make and full of vital fertility friendly nutrients!
Chicken is a healthy lean meat and besides being an excellent source of protein, chicken also contains a special amino acid, L-carnitine, which is necessary for sperm cells to function normally. L-carnitine was found in studies, to assist in normalizing sperm motility, which is a crucial component to male fertility. Chicken contains all of the B vitamins which help the body form red blood cells and also produce energy and a healthy nervous system. Folate (vitamin B9) is important in the prevention of neural tube defects in the developing foetus. Chicken is also high in zinc, iron, potassium and phosphorus, all important to health and fertility.
Tomatoes are rich in lycopene (an antioxidant), Vitamin A, Chromium, fibre and Vitamin C, tomatoes are in the nightshade family of plants (which also includes potatoes, sweet and hot peppers, aubergine, tomatillos, tamarios, pepinos, pimentos, paprika, and cayenne). According to studies, lycopene helps male fertility and when tomatoes are cooked, more lycopene is released.
Aubergine is a fruit and is classed as a berry, but often cooked as a vegetable. Nutritionally it is low in calories, high in fibre and contains a good amount of vitamin c, b vitamins including folate and phosphorus- most nutrients are found just under the skin. Aubergine also contains a good amount of magnesium (the happy mineral), which when combined with vitamin B6 helps to reduce anxiety and aids sleep. Aubergine needs to be cooked as it is too bitter otherwise. Aubergine provides heart health benefits as it contains flavonoids such as Nasunin that protect the heart from oxidative stress caused by free radicals. Dark purple varieties are rich in the antioxidant Cholorgenic acid which helps to balance blood sugar levels (important when it comes to fertility as this will help to balance hormone levels too). Aubergine is very versatile when it comes to cooking and is great when baked, roasted and fried.
Chicken, tomato and aubergine traybake
Ingredients:
8 free-range chicken thighs
1 large onion
1 garlic bulb, cloves separated
500g very small new potatoes
2-3 thick sourdough bread slices, torn into chunks
300g cherry tomatoes on the vine
1 aubergine, chopped into chunks
Handful of fresh sage leaves
4 tbsp olive oil
Good splash of hot chicken stock
To make:
Preheat the oven to 180 degrees C. Place all the ingredients except the stock in a large roasting tin. Season and toss well to coat. Make sure the chicken pieces sit on top of the veg so they can brown and crisp. Roast for 20 minutes.
After 20 minutes drizzle over the hot stock. Roast for 30 minutes more until the chicken is golden and the vegetables are tender. Remove from the oven and enjoy!
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