While trying to get pregnant, a womanmay make a lot of changes in her daily life with the intent to boost her natural fertility and increase her chances of conceiving. Often, one of the obvious changes is the food and nutrients she puts in her body. Prenatal nutrients are crucial for a healthy conception and pregnancy. This is also true for men. Men need certain nutrients to boost their fertility and general health as well. A recent study has shown a possible link between low male fertility and underlying health issues caused by poor eating habits and lifestyle choices. There are many things a man can do to prepare his body and boost his fertility health, and one way to do that is to eat well. Below are some recipes that contain ingredients, known to boost male fertility.
Avocado and Prawn Salad (Contains vitamin E – boosts sperm motility and quality)
24 cooked shrimp
2 avocados, halved, stones removed, peeled, thickly sliced
1 Lebanese cucumber, trimmed, peeled into ribbons
1 ½ tbsp.. fresh lime juice
1 ½ tsp brown sugar
1 ½ tsp fish sauce
½ cup fresh coriander sprigs
Peel and devein the prawns, leaving tails intact.
Divide the avocado, prawns and cucumber among serving bowls.
Combine the lime juice, sugar and fish sauce in a small bowl. Whisk together until the sugar dissolves.
Drizzle the lime dressing over the Avocado and Prawn Salad. Top with pepper and serve. (Serves 4)
Vegetable Frittata (Veggies are a crucial part of fertility health because they are rich in prenatal nutrients)
1 ¾ cups butternut pumpkin, peeled
3 cups sweet potatoes
1.8 ounces of baby spinach leaves
2 tbs plain flour
1 ¼ cream
4 eggs, lightly beaten
1̷3 cup grated parmesan
2 tbsp. chopped parsley
6 tbsp. soft feta, crumbled
Preheat oven to 200°C. Line a 8 in. spring form tin with bake paper and place onto a baking tray.
Cut pumpkin and potatoes into ¾ inch pieces. Steam for 5 minutes, until just tender.
Place spinach into base of tin. Arrange par-cooked vegetables over the spinach.
Place flour into a bowl and gradually whisk in cream until smooth. Add eggs, parmesan and parsley and whisk again until combined. Season with salt and pepper.
Pour into pan. Scatter feta over the top of the dish.
Top and bake for 40 minutes, until set and golden. Let stand for 5 minutes before removing from pan and cutting into wedges. Serve with salad. (Serves 4)
Sweet Corn Fritters with Smoked Salmon (Rich in arginine – boosts sperm motility)
2 cups (approx. 2 corn cobs) fresh corn kernels
3 spring onions (or 1 small red onion), roughly chopped
Small handful parsley leaves
2̷3 cups self-rising flour
Pinch salt and pepper
1 zucchini, finely grated and squeezed to remove excess moisture
Light olive oil, for frying
Smoked salmon, to serve
Lemon wedges, to serve
1 avocado, stone removed, diced
1 tomato, finely diced
1 spring onion, finely chopped
2 tbsp. coriander leaves, chopped
1 tbsp. lemon juice
Pinch salt and pepper
Place half the corn kernels, spring onion, eggs, coriander, flour, salt and pepper in a food processor and process for about 10-15 seconds until combined. Place in a large bowl.
Using your hands, squeeze the zucchini to remove any excess moisture. Add to the corn mixture along with the remaining corn kernels. Stir to combine.
Heat 1-2 tablespoons of the oil in a non-stick frying pan over a medium heat. Drop large spoonfuls of the mixture into the pan and cook for 2-3 minutes until golden on the underside.
Turn and cook the other side until golden and cooked through. Repeat with remaining mixture, using more oil if needed.
Drain on paper towels and serve with the Avocado Salsa (lightly stir the ingredients together), smoked salmon and lemon. (Makes 10-12 Sweetcorn Fritters)
Fresh tip: These also make a great lunch for the whole family.
Teriyaki Beef with Noodles and Vegetables (Sesame helps to increase sperm quality)
½ cup soy sauce
¼ cup mirin
2 tbs brown sugar
2 tsp sesame oil
4 shallots, chopped
2 cloves garlic, crushed
1 tbs shredded ginger
1 lb rump steak, fat trimmed
1 red capsicum, seeded
2 tsp oil
1 onion, sliced
50 bean shoots, ends trimmed
instant noodles, to serve
1 tbs toasted sesame seeds
Combine soy, mirin, brown sugar and sesame oil in a jug. Add shallots, garlic and ginger. Place beef in a shallow dish and pour over marinade. Cover and refrigerate for at least 1 hour.
Cut capsicum and carrot into thin matchsticks.
Heat a frying pan over medium-high heat. Drain off marinade into a small saucepan. Bring to the boil then reduce heat and simmer while you cook the beef. Add a little oil to the pan. Cook beef for 2-3 minutes on each side, until cooked to your liking. Remove from pan and cover with foil.
Wipe out pan with paper towel. Prepare noodles as per packet instructions.
Reheat pan. Add a little more oil. Add vegetables. Stir-fry vegetables for 1-2 minutes only, so they are still crisp. Remove from heat.
Slice beef thinly across the grain. Serve on top of the noodles with vegetables and the sauce spooned over. Sprinkle with sesame seeds. (Serves 4)
Fresh tip: Mirin is a Japanese rice vinegar and is available in the Asian section of your local grocery store.