IVF Babble

Cheese and Apple Fertility Snack Jar Salad

Sue Bedford (MSc Nutritional Therapy)

This cheese and apple salad snack jar is simple and nutritious- a perfect snack swop for when you get the munchies! Prep it in advance (the night before is good) so that it is easily accessible the next day when you are busy and want to reach for a snack. The ingredients in this salad snack jar are fertility friendly and include:

Apples -contain only a few nutrients, but the ones they do have are highly important when it comes to health and fertility –and these include the powerful antioxidants vitamin A and C. Vitamin C helps to protect cells and DNA (including that of egg and sperm cells) helping to slow down cell ageing. It also plays a role in male fertility and has been linked to improving sperm quality and preventing agglutination. Vitamin A helps to keep the tissues in the reproductive system healthy, along with ensuring the normal growth and development of embryos during pregnancy. It also helps with tissue repair in the mother after birth has taken place. Apples contain high levels of plant chemicals including the flavonoid Quercetin which acts an anti-inflammatory and are great for those watching their waistline too as they help to balance blood sugar levels and have a low Glycaemic Load (GL). These properties are important re inflammatory conditions of the reproductive system and to help balance hormones. Apples are high in pectin, a soluble fibre that can help to lower bad cholesterol.

Feta cheese provides calcium and protein which helps to regulate blood sugar levels by slowing down the release of sugar from food into the blood stream.

Celery contains a plant compound called Apigenin, which has been found to possess anti-inflammatory, antibacterial, and antiviral properties…great for supporting the immune system. It is fantastic for hydration, supporting the digestive system, low in calories, helps to lower blood pressure, good for the skin, hair and bones, and is a great source of vitamin c, potassium and calcium.

Spinach is a fantastic source of iron,  folate, vitamin C and beta-carotene- all important nutrients for health and fertility.

Pumpkin seeds may be little, but they’re packed with nutrients and deliver large levels of minerals, including zinc and iron. Zinc is an antioxidant that helps to support the immune system and has been linked to improved fertility quality and prostate protection in males. Iron is necessary for maintaining energy levels and the health of blood cells. Furthermore, the seeds contain omega-3 fatty acids, folate, magnesium, and vitamin E, all of which are important elements for male health and fertility

How to make your snack jar

To make this lovely snack salad jar simply start with the apple cider vinegar dressing at the bottom of the jar and then add the ingredients in the order below in layers. Store in the fridge with a lid on until you are ready for your snack.


4oz apple cider vinegar dressing

6oz chopped apples

1 stick celery chopped

handful of baby spinach

4oz feta cheese cubes

2oz pumpkin seeds – raw or roasted



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