How to Improve Fertility Outcomes (in the Kitchen)!
Both women and men ask how to improve their chances of building a family, and yet the role of diet is frequently overlooked. We have research supporting how a whole food, plant forward diet can improve outcomes, and how the practical skills of cooking can fill the gap. With this cooking demonstration and some enlightening details, learn how to include food and nutrition as part of your dialogue for family building.
Summer Grain Bowl with Lemon Tahini Dressing
Food for FertilityAngela Thyer MD, Judy Simon RDN
Serves 4
Ingredients:
- 1 cup quinoa
- 1 head broccoli, cut into large florets
- 3 large carrots, grated
- 4 radishes, sliced
- 4 cups of leafy lettuce
- ¼ head large purple cabbage, finely sliced
- Extra Virgin Olive Oil (EVOO)
- Salt
- 8-ounce package Tempeh, cut into one-inch cubes.
- 4 cloves garlic, minced
- 1 teaspoon freshly grated ginger
- ¼ cup soy sauce
- 1 Tbs sesame oil
- 4 Tbs EVOO
- 4 Tbs Tahini
- 6 Tbs fresh lemon juice
- 2-3 cloves garlic, minced
- ¼ tsp salt
- Water for consistency
- 1 Tbs toasted sesame seeds
- 2 Tbs cilantro, chopped
- 2 Tbs green onion, chopped
- Preheat oven to 400° F.
- Marinate the tempeh in the garlic, ginger soy, sesame oil for 20-30 minutes.
- Toss broccoli with 1.5 Tbs of EVOO and sprinkle with salt. Space out the broccoli on a baking sheet lined with parchment paper and roast for 20-30 minutes. Check at 20 minutes.
- Bake the tempeh on a baking sheet lined with parchment paper and bake for about 20 minutes, turn each piece after 10 minutes.
- Rinse the quinoa well, Boil on the stove top with 1.75 cups of water. Once boiling, reduce to a slow simmer for about 12-15 minutes.
- Grate carrots, slice cabbage and radishes.
- Wash and tear lettuce into bite size pieces.
- Toast the sesame seeds over medium heat until fragrant.
- Whisk together the EVOO, tahini, lemon juice, garlic and salt. Add water to thin to appropriate consistency.
- Assemble the bowls: portions can be adjusted for preference.
- Portion ½ cup of quinoa, 1 cup greens, ¼ cup purple cabbage in a bowl. Add 2 ounces of baked tempeh over greens.
- Add the roasted broccoli over the quinoa. Carrots and radishes can be placed in sections for color.
- Drizzle the bowl with the lemon tahini dressing.
- Garnish with cilantro, green onions and toasted sesame seeds.