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In case anyone is interested, here are links to my midwifery practice's recommended diet guidelines for women and pregnant women. They are a bit extrememe in my opinion (no wine?!?!), but do provide some good ideas!
http://wisdommidwifery.blogspot.com/p/guidelines-for-healthy-nutrition-for.html
http://wisdommidwifery.blogspot.com/p/nutrition-in-pregnancy-wisdom.html
Good idea. I was actually just thinking about this in more detail this morning. I've been reading Making Babies and it recommends eating more warm foods (for my type), specifically soups and cooked vegetables. I usually eat cold salads so I've been looking for some alternatives and I'm excited to see some recipes! I've been looking around for some this morning so hopefully I'll have a few to contribute before long :)
Side note: I'm also completely gluten free, mostly dairy free and low GI. SO fun lol
@septcabride: thanks for starting this! i had a quick look at the two links and think this is totally what my acupuncturist wants me to do. (cut out sugar and processed foods, eat lots of green veggies etc). i LOVE my bread and my pasta (!) so i'll definitely have a hard time adjusting. but i think at this point it is worth a try. have you adjusted your diet already or are you just starting?
ps: what i found rather interesting with these two links is that alcohol needs to be avoided in the first link, but once you are pregnant alcohol in small amounts is fine... lol.
I find most recipes can be made into "real food" recipes, even if they originally call for processed food.
Here's some of my homemade substitutes:
Cream of Mushroom Soup:
Ingredients: Mushrooms, 2 c heavy cream, 6 T butter, 1 onion,
garlic, flour, salt & pepper.
Saute onions in button. When they are softened add 1 package mushrooms (sliced) and minced garlic. When the mushrooms are cooked, transfer to a bowl.
In the pan, add remaining butter. When butter is melted, stir in 3 T flour. Add 2 cups heavy cream, about 1/4 cup at a time. Cook until thick & bubbly. Add back in the mushrooms and onions that were set aside. Salt and pepper to-taste.
Cream of Celery Soup:
Same as above, except use 6-8 stalks of celery instead of mushrooms.
Enchilada Sauce:
Ingredients: Tomato paste, chicken stock, EVOO,
chili powder, cumin, oregano, salt, flour
Heat about 3 tablespoons EVOO in a sauce pan. Add 1 tablespoon flour. Cook for about a minute.
Add 1/4 cup chili powder. Cook for 30 seconds.
Add 2 cups chicken stock, 1 can tomato paste, 1 teaspoon cumin, 1 teaspoon oregano.
Simmer for 15-20 minutes. Add salt if desired.
Taco Seasoning "packet":
1 tablespoon chili powder
1 1/2 teaspoons cumin
1 teaspoon black pepper
1/2 teaspoon paprika
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/4 teaspoon sea salt
Fajita Seasoning "packet":
1 tablespoon chili powder
1 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon cayenne
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon sea salt
here are a few recipes from my TCM clinic that specializes in fertility. i haven't tried them yet but will try to do so in the next couple of weeks.
1 large thin pita bread
1 clove garlic
a squeeze of fresh lemon juice
12 ounces organic, good quality plain yogurt, full fat or 2%
1 28oz can or overnight soaked chickpeas
pinch of cumin
3 chopped organic tomatoes
Organic parsley
Directions:
Preheat oven to 450 F. Seperate the pita bread in half and toast in the oven until golden brown and toasted, but not burned. Set aside until cool enough to handle, then break into bite-size pieces.
Meanwhile, empty chickpeas into a saucepan with their liquid and bring to a simmer. Cook chickpeas until completely tender- most canned chickpeas are too firm and I find they take about 15-20 minutes of simmering before they are tender enough to smush easily between your fingers.
Place yogurt in a bowl. Crush garlic in a mortar and pestle or press garlic through a garlic press. Add the garlic to the yogurt along with a pinch of salt and a squeeze of lemon juice. Stir to combine.
If your yogurt is on the thick side, add a touch of water to make your yogurt pourable consistency.
Divide half the crumbled pita between two individual-size bowls. Spoon half the chickpeas over the pita pieces, allowing a little of the warm chickpea liquid to soak the bread pieces. Pour half the yogurt mixture over the bread and chickpeas, sprinkle with a pinch of cumin. Repeat the layering in the bowls: bread, chickpeas, yogurt, pinch of cumin. Top with chopped tomatoes and parsley (or sauteed pine nuts, if you prefer). Serve immediately.
Benefits of this recipe:
Chickpea-a great source of plant protein (crucial for pregnant women) and B12. Vegans and vegetarians are often lacking in B12, a vitamin vital to the developing embryo and a healthy fetus.
Natural yogurt- Many studies suggest that dairy products help increase fertility. Look for a plain yogurt (especially greek yogurt) with high bacterial content, the probiotics contribute to intestinal, and immune health.
Tomato- High in the antioxidant betacarotene and the power compound Lycopene. Lycopene has been show to help the reproductive system in women (studies show it also helps reduce endometriosis) and consuming tomatoes helps boost lycopene levels in sperm, enhancing motility.
Frisée and Endive Salad with Olive Vinaigrette
Salad
6 Tbs. sliced raw almonds
4 cups trimmed organic frisée leaves (12 oz.)
2 heads Belgian endive (8 oz.), leaves thinly sliced
2 stalks organic celery, cut in thin, 3-inch-long strips
Vinagrette
3 Tbs. cold pressed, extra virgin olive oil
1 Tbs. red wine vinegar
1/2 Tbs. fresh lemon juice
1 clove organic garlic
1/2 cup pitted kalamata olives, coarsely chopped
1/8 cup chopped parsley
Directions:
To make Salad: Toast almonds in heavy-bottomed small skillet over medium heat, stirring often, 5 to 7 minutes, or until golden. Set aside.
Combine frisée, endive and celery in large bowl; toss to mix.
To make Vinaigrette: Put olive oil, vinegar, lemon juice, garlic and pepper to taste in blender or food processor, and blend until smooth. Add olives and parsley, and pulse to combine.
Add dressing to greens, and toss well. Divide salad among serving plates, and sprinkle each with almonds.
Benefits to this recipe:
Frisee- this chicory green is very high in folic acid (a small serving supplies almost half the daily RDA- crucial in pregnancy) and the antioxidant vitamin C, which helps in the formation and maintenance of collagen and support to the immune system.
Endive- This bitter green is also high in Vitamin C and folic acid. It provides lots of Vitamin A as well, which contributes to healthy skin and mucous membranes (especially cervix mucousa).
Almonds- A great source of calcium, helping with bone and teeth integrity, as well as a good source of vitamin E, known to boost prostate and ovarian health. Almonds are also chalked full of menstruated fats, contributing to cardiovascular vitality.
Baked Maple Chicken with Wild Rice and Bartlett Pear Pilaf
The addition of pears add a fresh taste to the pilaf in this warming fall entree!
1 whole chicken (about 3 1/2 pounds) *free range, organic* cut into 8 pieces
4 teaspoons extra-virgin olive oil *cold pressed*
1/4 teaspoon ground black pepper
1/2 teaspoon sea salt, divided
1 tablespoon maple syrup
1 small organic onion, chopped & 1 rib celery, thinly sliced
2 cloves garlic, finely chopped
1 1/2 cups brown and wild rice mix
3 cups low-sodium chicken broth
2 organic Bartlett pears, peeled, cored and chopped
Directions:
1. Preheat oven to 400°F. Place chicken in a roasting pan or on a rimmed baking sheet.
2. Coat 1 teaspoon chopped fresh thyme leaves with 2 teaspoons olive oil, sprinkle with pepper and 1/4 teaspoon salt; bake 45 minutes or until cooked through.
3. Remove from oven and brush with maple syrup. Meanwhile, in a medium saucepan, heat remaining olive oil over medium-high heat.
4. Add onion, celery and garlic and cook until golden, 5 to 7 minutes. Stir in rice and broth; bring to a boil.
5. Reduce heat to low, cover and simmer 35 minutes.
6. Stir in pears, thyme and remaining salt and continue to cook 10 minutes or until rice is tender and liquid is absorbed. Serve rice with chicken.
Benefits to this recipe:
chicken- If organic and ethically raised, poultry is naturally high in the Selenium, an antioxidant mineral, essential to male fertility and prostate health.
pears- Fresh Bartlett pears offer a high level of vitamin C which is also a great overall antioxidant as well. Studies have shown a diet high in this vitamin specifically help defend sperm from harmful free radicals generated in the body. Vitamin C is also present in the seminal plasma to aid in transmission.
wild & brown rice- Provide a high amount of The B-vitamin folate, or folic acid, supports healthy physical development during pregnancy and can help prevent birth defects.
Things I try to limit/avoid:
I've found a # of great recipes from:
Naturallyknockedup.com- She's a herbalist student but offers a ton of great advice when it comes to the whole food market.
So excited about this thread! I made Butternut Squash soup last week. I'll upload the recipe later tonight. @Elley - pretty sure it's gluten free! It does use cream,but maybe there's a sub for that.
"It does use cream,but maybe there's a sub for that."
Coconut milk can be used for a substitute in many dishes that call for cream. For butternut squash soup, coconut milk should work fine.
@abbyful: I do the same thing, I tend to use "regular" recipes but I just make substitutions for the processed ingredients. Thanks for the "packet" recipes btw, that's really helpful!
@elchalten: That chicken recipe sounds fabulous.
@squeak35: I'm checking out that site now, thanks for posting the link! I just signed up for her email subscriptions because I'm really interested in her sugar detox. Do you have any experience with that?
@Mrs Green Grass: I make a butternut squash soup from the Williams Sonoma healthy cooking cookbook, and only use broth and a little bit of orange juice. No cream/dairy.
A yummy side dish alternative to french fries and a way to sneak in more Veggies!
Cajun Yam Fries
2 large yams, peeled and cut into ¼ thick fries, 3 tablespoons olive or canola oil, 1 ½ teaspoons sea salt, 1 tablespoon Cajun seasoning.
Preheat oven to 425 degrees F.
Toss yam fries with oil, salt, and Cajun seasoning until coated. Spread out evenly on a large baking sheet. Bake for 15 minutes then flip fries with a spatula. Rotate pan and bake for another 20 to 30 minutes until nicely browned and crisp.
Super Simple and delicious!
I love how this thread has exploded!
@Mrs Green Grass: I actually started this thread thinking of you. As I was making dinner last night (more on that in a sec) I was thinking about what you said about cooking more and decided that we all had a lot of experience to offer each other.
@elchalten: I have been eating "whole foods" and cooking most things from scratch for a long time, but have recently tried to cut out more sugars and carbs, which is really hard, especially in the winter when all I want to eat is pasta. I am a carb whore.
Here is what I am cooking this week. The following makes three separate meals + leftovers from the same set of ingredients, which works really well for me - easy to shop, not a ton of prep on the second and third meal (so easier for a week night), and 3 meals + leftovers is about how much I cook during the week. Roast chicken is a staple in my house and there are a million ways to make it, but this is the way mu husband likes best. I also eat a TON of soup.
Roast Chicken and Vegetables, Roast Carrot Soup, Chicken and Dumpling Soup - serves 2
Day 1: Roast Chicken and Vegetables
Preheat oven to 425 degrees. Rinse and dry chicken then place in a sturdy ceramic pan or Dutch oven. Rub chicken with olive oil and generously season with salt, pepper, and herbs. Stuff chicken with lemon and onion wedges, placing wedges that don't fit around chicken. Bake 30 minutes, pour stock over bird, then turn oven down to 375 degrees and cook until chicken is done (internal temp of 170 degrees - about 20 minutes/lb.).
After chicken is in the oven, toss potatoes and carrots with a bit of olive oil and lots of salt and pepper. Place on a metal jelly roll pan, spreading the vegetables out, and then place pan in the oven (with the chicken) - after 30 minutes, add onions and fennel to pan and return the vegetables to the oven. Vegetables will take about 60 minutes, so put them in the oven an hour before the chicken is done. When the chicken is done, carve and squeeze lemons over the meat. Serve with roasted vegetables and, if you want, a simple green salad. Reserve leftover chicken, pan juices, and leftover vegetables.
Day 2: Chicken and Dumplings
Place stock, pan juices, chicken bones, and onion in a soup pot. Bring to a boil and then simmer for 20 minutes. Strain broth to discard all bones and onion. Bring broth to a low boil. In a small bowl, mix together flour, egg, and 1/2 the milk to form a dough. Add more milk until the dough is sticky, but holds together. Stir in parsley. Drop dough into boiling broth by the rounded spoonful and cook about 5 minutes. Add chicken meat and frozen vegetables to your soup, cook another 5-10 minutes, until dumplings are cooked through and meat and vegetables are warm. Season with salt and pepper and serve.
Day 3: Roasted Vegetable Soup
Bring stock and vegetables to a simmer in a soup pot. Add herbs and using an immersion blender (or transfer to a regular blender), puree soup until well-blended. Season with salt and pepper (and any other herbs/spices you like - a touch of curry or Indian 5-spice is good - but season lightly as this dish has delicate flavor). Garnish with chopped parsley or a dallop of sour cream if you want, and serve with a green salad and crusty bread.
@Running Elley: No I haven't tried that one, but it sounds interesting. Although I try to only use pure cane sugar or honey, I know some of the processed foods I eat have added sugar. I have started taking herbs to detox, taking cod liver oil as well as eating more of the fertility foods. I've noticed a difference in my overall health so its worth it.
@septcabride: Thanks for those links - they are great!
My concern right now is getting the 'right' kind of fat in my diet bc I know I need to have some but I'm not sure how/what. One of my best friends went through IVF and her doctor told her to consume as many calories the couple days before ovulating. they suggested COLDSTONE!! Ever since she has told me that I've wondered if there is any truth to it. I thought it had something to do with her lining?
I can't wait to get more great info off this thread - thanks again!! :)
@ecomaha: I don't have a ton of information on this, but I do know that many people think that eating 1 serving a day of full fat dairy can increase fertility. Also, you should make sure that your dairy is organic - a lot of the hormones they give dairy cows can impede your fertility.
@septcabride: Thanks, that's good to know! I've been toying with the idea of going organic with our milk. We do with our eggs so I guess it only makes sense. I think I'll take the plunge this weekend :)
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From looking around this board, it seems like there are quite a few of us making diet changes as we TTC - especially trying to cut down on processed foods, cook more, and focus more on whole foods. I thought it might be fun to have a place to share ideas and recipes.