Sue Bedford (MSc Nutritional Therapy)
This is another fabulous fertility-friendly brunch or lunch idea that is packed full of important nutrients:
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.
Watercress is a wonderful fertility-friendly addition to any dish. It is a member of the cruciferous vegetable family and is rich in many nutrients including vitamins B, C, E and K, calcium, beta-carotene, iron and iodine.
Eggs are packed full of vital vitamins and minerals. They in-fact provide all vitamins, with the exception of vitamin C, as well as many minerals, and are a great source of high-quality protein, fat, and calories.
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.
Mushroom and Watercress French Toast (makes 1 portion)
- 1 slice sourdough
- 1 egg
- 80g mushrooms, halved
- 1 clove garlic, crushed (optional)
- 80g watercress, chopped
- 50g grated Swiss cheese
- 2 Tsp butter
Beat the egg in a bowl with a pinch of salt and pepper. Cover both sides of the sourdough bread with the egg. In a frying pan over medium heat, melt some butter and fry the eggy bread for a few minutes. Flip it and sprinkle the grated cheese over the cooked side so it melts. Meanwhile, sauté the mushrooms in a pan with a knob of butter over medium heat (include garlic if using). As the mushrooms begin to brown, add the watercress and fry for no more than a minute, or until the watercress has barely wilted. Serve the mushrooms and watercress with plenty of black pepper on top of the cooked toast.