Sue Bedford (MSc Nutritional Therapy)
This is a fabulous fertility-friendly immune support lunch idea that is packed full of important nutrients to help support our immune system at this time of year– makes a great breakfast or brunch too!
Mushrooms are versatile and are often used to substitute meat – they are easy to add to salads, soups, breakfast, and pasta dishes. They are a great source of protein, are rich in selenium and vitamin D and are a good source of B vitamins including folate and niacin which are all important to fertility and general health too. Eaten raw mushrooms are a great prebiotic food and help to feed the ‘good’ bacteria in the gut. The very fact that white mushrooms contain a great amount of vitamin D (they absorb more when placed in sunlight) means that they are great not only in relation to supporting the immune system but also for hormone health and bone health.
Avocados are amazing nutritionally – providing over 18 vital nutrients, including monounsaturated (healthy fat) and omega 3 too. Did you know? One serving of avocado provides 6% of the Daily Value for vitamin E, which is a nutrient your body needs to help support the immune system against viruses and bacteria. Avocados are also a good source of copper, an essential mineral that helps keep your immune system healthy.
Sourdough contains naturally occurring bacteria along with fibre which acts as a prebiotic (these feed the good bacteria in the gut) and is therefore regarded as being a good option when it comes to gut health. Sourdough is more digestible than other standard loaves and more nutritious too. Sourdough is a good source of most B vitamins especially folate, and also iron, both of which are important in the production of healthy red blood cells. Sourdough also contains the minerals zinc and selenium which are important nutrients to support fertility, the function of the immune system and aid wound healing.
Smashed Avocado and Mushrooms on Sourdough : (makes 1 portion)
1 ripe avocado (peeled, destoned and smashed with a little fresh lemon juice)
1 slice sourdough
80g mushrooms, halved
1 tsp butter
1 clove garlic, crushed (optional)
Peel, destone and smash a ripe avocado in a bowl with a squeeze of fresh lemon juice (add 1 clove of crushed garlic if you wish) and give it a good mix together. In pan, gently heat the butter and add the mushrooms and cook for a couple of minutes to how you like them. Lightly toast 1 piece of sourdough bread, place onto a plate and spoon the smashed avocado over it. Spoon the mushrooms over the top and enjoy! Lovely with a pinch of chilli and a poached egg too.