This addictive gluten-free granola is low in sugar and fat while high in protein. It’s made with almond butter, hemp seeds, and chia seeds to help give you energy and keep you full! I like to make my own granola since most store-bought versions are loaded with sugar and made with toxic canola oil.
Salmon and wild rice are a killer combo for fertility, breastfeeding, and postpartum recovery.
Salmon is a fertility-boosting protein-rich cold-water fish that is rich in omega-3 fatty acids, which may help to regulate reproductive hormones and increase blood flow to the reproductive organs. It is also crucial for the baby’s brain development (it’s rich in DHA which is important to have during breastfeeding as well as pregnancy) and may help lower your risk of developing symptoms commonly seen in postpartum depression. Salmon is also rich in vitamin B12, vitamin D (helps your body absorb calcium), and selenium (an antioxidant that helps to protect the eggs and sperm from free radicals).
Wild rice is one of my staples for boosting lactation. It’s a fantastic source of complex carbohydrates (for energy), essential minerals, and fiber (to keep you full and help prevent constipation). Adding in butternut squash contributes Vitamin A (for skin and eye cell growth as well as postpartum tissue repair), vitamin C (for healthy gums and preventing stretch marks), additional fiber, and vitamin B6 (for the baby’s developing nervous system and preventing nausea). Pomegranates and blueberries provide a punch of flavor and fertility-boosting antioxidants. The almonds add a nice crunch, fertility-boosting vitamin E, and also help contribute to your milk supply. The tahini dressing is made mostly of sesame seeds, which is yet another lactation booster and also rich in calcium and copper.
This is a fantastic meal for fertility and pregnancy but also a rockstar FREEZER MEAL to enjoy after labor. It uses fresh zucchini and eggplant as the “noodles” so you and your little one will be getting extra nutrients and fiber without even knowing it. The organic pasture-raised turkey ragu is rich in protein (for your growing baby), selenium (for thyroid health), vitamin B6 (to alleviate PMS and nausea), choline (to help brain cells develop properly), zinc (to boost sperm levels and improve the form, function and quality of male sperm), and vitamin B12 (to boost the endometrium lining in egg fertilization and improve sperm quality). I always like to use ground thigh meat instead of its white meat counterpart. Dark meat has more zinc, iron, and folate, plus it adds so much more flavor due to the higher fat content. I add a thin layer of cheese for the extra calcium (for you and your baby’s strong bones) but the bulk of the lasagna is the turkey ragu. This is a guilt-free way to indulge in lasagna my friends.
If you like creamed-spinach, you will LOVE this vegan creamed-kale! Kale is loaded with vitamin A (for your baby’s skin and eye cell growth and helping you with postpartum tissue repair), vitamin K (for bone health and helping blood clot), vitamin C (for boosting fertility, maintaining healthy gums during pregnancy, and promoting collagen production to prevent stretch marks), and fiber (for preventing constipation and gestational diabetes). I add in cashew cream since 1/4 cup of cashews contains 98% of your daily value of copper, an essential trace mineral that helps form your baby’s heart, blood vessels, and skeletal and nervous systems. Kale is also a good source of calcium while cashews contain magnesium. Calcium and magnesium work together to help regulate blood pressure and could help prevent preeclampsia.
This is one of my go-to fall salads. It’s rich in antioxidants (to help prevent free radicals from doing damage to our bodies), fiber (to prevent constipation and gestational diabetes), vitamin C (for fertility, healthy gums, and increased immunity), healthy fats (for the production of hormones and helping the body absorb vitamins). I like to pair it with an apple cider vinaigrette since apple cider vinegar has antibiotic properties and bacteria-fighting power to help with digestion.
All of my favorite fall ingredients in one prenatal superfood bowl!! Quinoa contributes complex carbohydrates (for energy), protein (to help your baby grow), magnesium (for helping build the baby’s strong bones and teeth and preventing preeclampsia), zinc (for supporting your immune system and boosting male fertility), copper (for helping regulate iron levels), and folate (for helping prevent neural tube defects). Kale is loaded in vitamin A (for your baby’s skin and eye cell growth and helping you with postpartum tissue repair), vitamin K (for bone health and helping blood clot), and vitamin C (for an increased immune system, maintaining healthy gums during pregnancy, and promoting collagen production to prevent stretch marks). Sweet potatoes add even more vitamin A and C, as well as potassium (to prevent leg cramps) and vitamin B6 (to help regulate hormones and blood sugars). Sweet potatoes are a great food for fertility and it is even believed that they may help stimulate ovulation. Pomegranate arils add a nice crunch as well as tons of antioxidants to protect your cells and eggs from damaging free radicals. Walnuts contribute healthy omega-3 fats (for your baby’s brain development and a mood boost for mom). Serve with some organic turkey breast for a complete meal.
There’s nothing like apple pie in the fall. These treats are void of all the gluten, trans fats, and refined sugars that you’ll find in most of the pies though. The crust is made of dates (to help induce labor naturally in your last few weeks), almonds (rich in protein, fiber, fertility-boosting vitamin E, and help increase milk production), and chia seeds (a good source of omega-3’s for baby’s brain development, antioxidants, calcium for strong bones, and magnesium to help regulate blood pressure). The orange-based sauce is loaded with vitamin C (to help boost your immune system, maintain healthy gums, and promote collagen production to prevent stretch marks) and folate (to help prevent neural tube defects). Apples contribute additional fiber and powerful antioxidants while the cinnamon helps regulate your blood sugar. This pie makes a guilt-free dessert or breakfast!
Mullet is a safe fish to eat during pregnancy since it has very low mercury levels. It is a great source of protein (for your growing baby), selenium (for thyroid strength and boosting male fertility), and omega-3’s (for your baby’s brain development and a mood boost for mom). Lentils (a pregnancy and fertility staple) are particularly rich in dietary fiber (to prevent constipation and gestational diabetes), folate (to boost fertility and help prevent birth defects), and iron (to prevent anemia) but are also a good source of potassium (to fight leg cramps), calcium (for strong bones), copper (for building strong tissue and helping prevent a miscarriage), zinc (for immune system support), and vitamin K (to help your body heal after labor). The calcium, iron, protein, omega-3’s, and zinc all make this an extraordinarily healthy dish if you’re breastfeeding too. Your baby will love this restaurant quality meal.
We all have a sweet tooth at some point while we are pregnant. Even though I recommend staying away from refined sugar, gluten, and hydrogenated oils (found in most cookies), you can still make your own healthy version at home. These cookies are rich in vitamin B6 (to fight nausea) and potassium (to help prevent leg cramps) from the bananas. The blood pressure-reducing oats are rich in fiber, magnesium, and zinc. Oats may also help increase your milk supply so this is a great snack if you’re breastfeeding. The cinnamon helps stabilize blood sugar and promote a healthy hormone balance. The iodine-rich coconut oil helps to maintain a well working thyroid during pregnancy. It’s been found that dates might actually help induce labor naturally and achieve greater cervical dilatation if you eat them the 4 weeks prior to your due date.
I like to roast a whole organic chicken on Sunday afternoon’s to have for the week. It’s so easy and gives you healthy leftovers for the rest of the week to enjoy with any meal. Chicken is full of protein (provides essential amino acids that are the building blocks for cells in the body and help your baby grow), selenium (protects the eggs and sperm from free radicals and promotes thyroid health), and vitamin B6 (vital to the baby’s developing brain and nervous system). You can also make chicken stock out of the bones when you’re done. The stock is rich in collagen, which helps prevent stretch marks.
I'm Chef Lindsey, a NYC private chef, certified prenatal health coach, yogi, health nut, and soon to be mom that thought I would share some of my favorite recipes for fertility, pregnancy, and breastfeeding.