Sue Bedford (MSc Nutritional Therapy)
Why not start the day in a healthy way with some homemade Raspberry Granola – quick to make, full of fibre and fertility-friendly nutrients that help balance blood sugar levels and keep you feeling fuller for longer.
Raspberries -are fantastic as they are a low GL (Glycaemic load) fruit- helping to stabilise blood sugar levels. They have been linked to protecting sperm from oxidative stress. They also contain magnesium, which is involved in the production of testosterone. Raspberries are a good source of fibre, vitamin c and folate too- important in helping to prevent neural tube defects in the developing foetus.
Oats contain healthy unsaturated fats, protein, dietary fibres, disease-fighting phytochemicals, vitamins, and minerals. They are an excellent slow-release carbohydrate (which help to keep you full for longer) and contain beta glucan, a prebiotic soluble fibre which is great for the gut and heart health, lowering ‘LDL’ cholesterol.
Cinnamon – rich in nutrients including fibre, iron, and vitamins B and C. Used widely by tribes in the Andes, it is believed to improve sperm and egg health. It can also stabilize sugar levels and thus help balance hormones.
Nuts and seeds – an excellent source of plant based protein- great for balancing out carbs and packed full of fibre, healthy fats and many important fertility friendly vitamins and minerals.
Honey possesses an array of plant chemicals that act as antioxidants. It also contains antibacterial and antifungal properties (in particular raw and manuka honey).
Fertility Friendly Homemade Raspberry Granola
Ingredients:
9oz porridge oats
2 tbsp of coconut oil
6 tbsp of local honey
150g fresh or frozen raspberries
3 tsp of cinnamon
12oz of mixed nuts and seeds of your choice
Pinch of salt (optional)
2oz of coconut flakes
How to make:
Heat a large frying pan over low heat. Add the oats, spreading them out into a thin layer. Toast the oats for a minute or 2, then add the coconut oil and salt. Stir to mix everything through and keep toasting the oats for another 5 minutes. Stir occasionally so the mixture doesn’t burn.
Next, add the honey 1 tablespoon at a time, make sure to keep stirring! Add the coconut flakes, nuts/seeds and cinnamon. Continue to heat the mixture over a low heat for another 5 minutes. Make sure the bottom doesn’t stick to the pan and burn.
Remove the mixture from the pan and tip into a large bowl, stir in the raspberries. Let it cool and enjoy as a snack, breakfast or lunch with some live natural yoghurt. Why not double up on ingredients and make a few days’ worth?
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