Fertility Foods for National Nutrition Month
It's National Nutrition Month and here are some fertility foods to highlight this month, selected by Nutritionist Carolyn Gundell, MS, of Reproductive Medicine Associates of CT (RMACT).
These fabulous, healthy soup recipes were given to us by Allison Milwe Grace of AMG Catering and Events. Allison hosted some healthy cooking classes for RMACT patients in the past. Here's a way to share with everyone healthy, delicious, easy-to-make meals, right in time for the last gasp of winter.
Cooking for Fertility
When cooking for fertility, there is no need to compromise taste while using nutritious ingredients that optimize your health. Each of these soups contain ingredients that enhance your fertility, that boost your immune system and happen to taste wonderful as well.
Make them fertility nutrition program-approved by Carolyn Gundell, MS: use broths that are MSG-free and beans from cans that are BPA-free.
Words from the chef, Alison Milwe Grace:
"What better way to stay warm and healthy than with these low-fat soup recipes. My chief secret for thickening soups without the fat is to thicken your soups with potatoes and brown rice or barley. Adding these ingredients to your soups will add heartiness and depth to the soup and create the illusion that you are eating a fattening butter- and cream-based bisque when in fact it is all healthy."
Alison Milwe Grace
AMG Catering and Events
These five fertility recipes will give you soups of every color and flavor. If you serve one up, find a favorite, or have an adventure in the kitchen along the way, we want to hear about it. Keep us posted in the comments section below.
WHITE BEAN AND KALE SOUP
(Makes 6 servings)
• 1 tablespoon olive oil or canola oil
• 8 large garlic cloves, crushed or minced
• 1 medium yellow onion, chopped
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth
• 2 (15 ounce) cans white beans, such as cannellini or navy, undrained
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian herb seasoning
• Salt and pepper to taste
• 1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes.
In a blender or food processor, mix the remaining beans and broth until smooth.
Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
BLACK BEAN SOUP WITH JALAPENOS AND CILANTRO
• 2 tablespoons olive oil
• 1 onion, chopped
• 1 carrot, chopped
• 4 garlic cloves, chopped
• 2 teaspoons ground cumin
• 1 to 2 teaspoons chopped jalapeño chile with seeds, divided
• 2 15- to 16-ounce cans black beans, undrained
• 1 15-ounce can petite diced tomatoes in juice
• 1 1/2 cups low-salt chicken broth
• Chopped fresh cilantro
• Chopped green onions
• Crumbled feta cheese
Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 teaspoon jalapeño. Add beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 teaspoon jalapeño, if desired.
LOWFAT BUTTERNUT SQUASH BISQUE
2 TBS butter
3 packages already “cubed” butternut squash
3 sweet potatoes (peeled and cubed)
1 bunch of leeks (cleaned and chopped)
6 carrots (peeled and chopped)
1 quart apple cider
1 cup orange juice
4 cups chicken broth
1 12 oz cans evaporated milk
Kosher salt and ground black pepper to season
In a large soup pot, saute leeks in butter for about 10 minutes. Then add squash, sweet potatoes, carrots, cider, orange juice and chicken broth. Bring this to a boil until the potatoes and squash are very soft. Remove from heat and add 2 cans of evaporated milk. Using hand blender, puree the soup. Season with salt and pepper.
CURRIED LENTIL SOUP WITH CHICK PEAS
• 3 tablespoons olive oil, divided
• 1 medium onion, chopped
• 1 medium carrot, finely chopped
• 2 large garlic cloves, chopped, divided
• 2 tablespoons (or more) curry powder
• 1 cup lentils
• 2 cups apple juice
• 2 cups chicken stock
• 1 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed
• 1 tablespoon fresh lemon juice
• 2 tablespoons (1/4 stick) butter
• 2 green onions, thinly sliced 1 lemon, cut into 6 wedges
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 2 cups chicken stock and 2 cups apple juice Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, ¼ cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor. Add chickpea puree and butter to lentil soup. Season to taste with salt.
TOMATO DILL SOUP WITH BROWN RICE
2 white onions, diced
10 carrots, cut small
1 bunch leeks, cleaned and sliced
1 #10 can of whole peeled tomatoes (6 pounds canned tomatoes)
2 cups brown rice (not cooked)
2 cups chicken stock
2 bunches of fresh dill
2 TBS stevia
Saute carrots, onions, leeks and brown rice in olive oil for about 5 minutes. Add the tomatoes and chicken stock and cook on high until rice is tender (about 45 mintes). Remove from heat and add fresh dill, salt, pepper and stevia. Puree with hand blender and serve.