I remember when my husband and I decided that we would try for a baby. It was a huge decision. We were so excited and we wanted to make sure that we were as healthy as possible. We cut out alcohol and we tried to eat healthy, nutrient dense foods. While I knew that the impact of nutrition on a healthy pregnancy was important, I didn’t know that there are actually foods that boost fertility. Since it is Infertility Awareness Week (April 22-28), I thought I would share with you a new book called Fertility Foods by registered dietitian nutritionists Elizabeth Shaw and Sara Haas. It includes more than 100 recipes with foods that increase fertility, like this Easy Shakshuka Recipe that I will share with you today.
Fertility Boosting Foods
CNN released an article talking about the importance of pre-conception health in both men and women for optimal pregnancy outcomes citing three studies recently published. “As more studies continue to unfold, we believe evidence will continue to mount linking the importance of nutrition during the preconception phase to not only pregnancy outcomes but also the lifelong health of the baby,” said registered dietitian nutritionists Elizabeth Shaw and Sara Haas. They understand that struggling with fertility issues can be frustrating and they have written the Fertility Foods Cookbook with over 100 nourishing recipes using foods that boost fertility. Their cookbook helps you ensure that your body has absolutely everything it needs, at the proper times and in the proper quantities. You can purchase the book wherever books are sold including Amazon (affiliate link below) and Barnes & Nobles.
Fertility Recipes
Each delicious recipe in Fertility Foods has a brief description and then they share the “Fertility Focus” behind the creation of the recipe. As you eat each nutritious meal, you will learn more about which foods boost fertility and how to keep nurturing yourself. This book offers a complete fertility diet program for women seeking a healthy pregnancy. It has dietary breakdowns to help you understand what will help your body conceive as well as heartfelt support and guidance from women who have struggled with infertility. I have been given permission to share their Shakshuka Recipe with you. It would be a perfect weekend breakfast served with some crostini and fresh arugula for anyone and a great food to help increase fertility for couples trying to conceive.
Easy Shakshuka Recipe (Eggs in Tomato Sauce)
Excerpted from Fertility Foods by Elizabeth Shaw and Sara Haas. Copyright © 2018 and reprinted with permission from Hatherleigh Press. All rights reserved.
MAKES: 4 servings, ½ cup portion each
GLUTEN FREE, VEGETARIAN
Shakshuka Ingredients:
1 tablespoon olive oil
½ cup (2 ounces) onion, chopped
1 medium (5 ounces) bell pepper (any color), chopped
2 cloves garlic, minced
½ teaspoon black pepper
¾ teaspoon Italian seasoning
¹⁄8 teaspoon kosher salt
1 can (28 ounces) diced tomatoes, no salt added
4 large eggs
Red pepper flakes (optional garnish)
How To Make Shakshuka
This traditional Israeli breakfast dish is the perfect addition to any brunch. It’s a simple meal that tastes wonderful paired with crisp greens, like the Arugula Salad with Apricots and Champagne Vinaigrette (page 147).
Place a large nonstick skillet over medium heat. Add olive oil, onion, and bell peppers. Cook 5 to 7 minutes, or until softened. Add the minced garlic, black pepper, Italian seasoning, and kosher salt. Stir and cook for 2 to 3 minutes, then add the tomatoes. Turn heat to medium, cover, and let cook for 5 minutes.
Remove lid and create four small holes in the tomato mixture. Crack an egg into each hole, then cover and cook for an additional 6 minutes, until white is firm and yolk is set but still able to be punctured with a fork. (If you prefer a set egg with a firm yolk, cook for 8 minutes.) Remove from heat and serve with Herb Roasted Potatoes (page 78) or toasted bread.
Kitchen Tip: Crack each egg into a small dish before adding to each hole. This makes it easier to pour and to remove any rogue shell.
NUtritioN iNForMAtioN PER SERVING: Calories 170; Fat 9g (Sat 2g); Protein 9g; Carb 15g; Fiber 4g; Calcium 66mg; Iron 1.4mg; Sodium 200mg; Folate 42mcg
ALLERGENS: Egg
FERTILITY FOCUS: The beauty of this dish is that it provides a hefty dose of vegetables first thing in the morning! Plus, shakshuka is made with canned tomatoes, which are a great source of the powerful antioxidant lycopene, known to be a fertility-fueling food.
End of excerpt.
Printable Recipe Card For Easy Shakshuka:
Easy Shakshuka Recipe And Foods That Boost Fertility
Notes
Folate 42mcg
Ingredients
- 1 tablespoon olive oil
- ½ cup (2 ounces) onion, chopped
- 1 medium (5 ounces) bell pepper (any color), chopped
- 2 cloves garlic, minced
- ½ teaspoon black pepper
- ¾ teaspoon Italian seasoning
- ¹⁄8 teaspoon kosher salt
- 1 can (28 ounces) diced tomatoes, no salt added
- 4 large eggs
- Red pepper flakes (optional garnish)
Instructions
- Place a large nonstick skillet over medium heat. Add olive oil, onion, and bell peppers. Cook 5 to 7 minutes, or until softened.
- Add the minced garlic, black pepper, Italian seasoning, and kosher salt. Stir and cook for 2 to 3 minutes, then add the tomatoes.
- Turn heat to medium, cover, and let cook for 5 minutes.
- Remove lid and create four small holes in the tomato mixture.
- Crack an egg into each hole, then cover and cook for an additional 6 minutes, until white is firm and yolk is set but still able to be punctured with a fork. (If you prefer a set egg with a firm yolk, cook for 8 minutes.)
- Remove from heat and serve.
Nutrition Facts
Easy Shakshuka Recipe And Foods That Boost Fertility
Serves: 4
|
Amount Per Serving: ½ cup
|
||
|---|---|---|
| Calories | 151.64 kcal | |
| % Daily Value* | ||
| Total Fat 8.76 g | 12.3% | |
| Saturated Fat 2.12 g | 10% | |
| Trans Fat 0.02 g | ||
| Cholesterol 186.0 mg | 62% | |
| Sodium 692.52 mg | 28.8% | |
| Total Carbohydrate 11.21 g | 3.7% | |
| Dietary Fiber 4.83 g | 16% | |
| Sugars 7.12 g | ||
| Protein 8.45 g | ||
| Vitamin A 18.54 % | Vitamin C 71.78 % | |
| Calcium 10.7 % | Iron 13.77 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
I hope this post inspires you to support your body with high quality foods for your overall health. So did this Easy Shakshuka Recipe get you interested in learning more about foods that increase fertility? Have you ever tried Shakshuka? It is perfect for brunch!
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Sasha says
This seems so easy to do, I love cooking and I always try to make new dishes, but I never tried this one. I thought i should try this delicious dish with healthy fat today. And your recipe is perfect. Thanks for sharing about how foods can affect fertility.