Nutrition Spotlight- Eat for Fertility (Golden Coconut Lentil Soup)

There are several things you can do at home to positively impact fertility and sexual health BEFORE you get into supplements, doctors, and testing.  Good quality sleep, managing your stress, and eating mindfully are all great ways to get started.

This Golden Coconut Lentil Soup incorporates several foods that are helpful fertility and sexual health.  Lentils: Rich in folate, iron, and protein, which are all important for reproductive health. Folate is especially important for women trying to conceive. Spinach: Full of folate and iron, both of which are key nutrients for fertility.  Olive oil: Contains healthy monounsaturated fats that support hormone balance.  Coconut milk: A good source of healthy fats (important for hormone production), and it’s also dairy-free, which some people prefer for fertility-related reasons. Turmeric, cumin, and ginger: These spices have anti-inflammatory properties, which can support overall reproductive health.

In addition, the soup is done in the Instant Pot making it a low effort meal that is perfect for a cold evening.

Golden Coconut Lentil Soup (adapted from The Well Plated Cookbook by Erin Clarke)

Ingredients:

1 Tablespoon extra virgin olive oil (or butter)

2 cups carrots, small chop (about 4-5 medium carrots)

1 (15oz) can no-salt-added diced tomatoes in their juices

2 cups uncooked brown or green lentils, rinsed and drained

2 large cloves garlic, minced (about 2 teaspoons)

2 teaspoons ground cumin

1 teaspoon kosher salt

¾ teaspoon ground turmeric

½ teaspoon ground ginger

1/8 teaspoon cayenne pepper

4 cups low sodium vegetable or chicken broth

1 (14 oz) can light coconut milk

5 oz baby spinach

Optional: ¼ cup fresh lemon juice (medium lemon)

Instructions: 

Add onion, carrots, tomatoes, lentils, seasonings, and broth to the instant pot.  Close lid and seal.  Set pressure cook time for 20 minutes and start.  When time is up, let the pressure naturally release all the way (about 15 min) before you open the lid.  Add spinach (and lemon juice if adding) and stir until wilted.  Add coconut milk and stir until combined. 

 **The original recipe calls for 1 teaspoon of kosher salt.  I did this and the consensus was that it needed more salt.  Instead of salting the whole pot, we added a touch of flakey salt to our bowls or served with a toasted cheese on organic sourdough!