As an important part of any diet, salads are an extremely easy way to eat the suggested 7-9 servings of fresh fruits and vegetables each day.
First though a bit about why these seven foods are important for fertility health:
1. Organic Broccoli is an affordable and flavorful member of the cruciferous vegetable family; it works within the body as a hormonal cleanser helping the body get rid of (metabolize) excess estrogen.
2. Chard is rich in iron; 1 cup chard = 4 grams of iron. Iron deficiency has been linked to lack of ovulation. Chard also contains vitamin C, which is important for iron absorption and folate which is necessary for healthy fetal neural tube development in order to prevent birth defects related to fetal neural tube development in very early pregnancy like Spina Bifida.
3. Spinach is a green leafy vegetable that is rich in iron, folate, zinc and antioxidants.
4. Lentils are very inexpensive and nutrient dense, specifically containing: iron, fiber, protein and folate; 1 cup of cooked lentils provides 90% of the daily folate requirement.
5. Organic Raw Walnuts offer a whopping 22mg of omega 3 fatty acids in just a 1/4 cup serving! Omega-3 acids have been shown to help regulate hormones in the body, increase cervical mucous, promote ovulation and increase blood flow to the reproductive organs.
6. Raw Pumpkin Seeds are high in zinc which is important for: the creation of DNA (sperm and eggs), making testosterone, helping the body keep hormone levels balanced and is important for healthy immune system function.
7. Organic Berries are high in antioxidants that protect the body from free radical damage. Berries are believed to be protective of uterine tissues and supportive of egg and sperm DNA. They are also a low glycemic food and are rich sources of vitamins and minerals.
1 cup of raw chard
1 cup of raw spinach
½ cup steamed broccoli
4 cups cooked lentils
½ cup organic berries of choice (I used homegrown raspberries and organic blackberries)
⅛-¼ cup chopped raw walnuts
⅛-¼ cup raw pumpkin seeds
Thinly slice chard and spinach and arrange on a plate with other ingredients, drizzle with dressing of your choice.
2-3 Tbsp. of your favorite vinegar (I used Apple Cider Vinegar, but it’s tangy. Many vinaigrettes call for white or red wine vinegar, or sherry)
½ cup macerated berries of choice (I used raspberries)
¼ cup extra virgin Olive Oil (cold-pressed and organic)
2-3 Tbsp. honey (more or less to taste)
pinch of sea salt
Combine all the ingredients in a blender or food processor and blend until combined. Will store in an airtight container for up to a month.