Nutrition Spotlight: Eat for Fertility (Roasted Beet Salad)

If you are looking for things you can do at home as part of your process to get ready for pregnancy, eating right is a great place to start.

  Foods That May Positively Impact Fertility Are:

1. Avocados- great source of vitamin E which studies have shown can improve the lining of the uterus.
2. Dark Leafy Greens- Kale, spinach, and Swiss chard contain essential prenatal nutrients like calcium, iron, folate, and dietary fiber.
3. Beets- known to improve blood flow to the uterus and help with embryo implantation.
4. Sweet Potatoes- are rich in beta-carotene which is known to help boost the production of progesterone.
5. Berries- rich in antioxidants like folate and zinc. Make sure to opt for organic since these fruits can be high in pesticides.
6. Salmon- a great source of omega-3 fatty acids and DHA, which is important for babies’ brain and eye development. It is also low in mercury and is anti-inflammatory.
7. Greek Yogurt- contains great calcium and vitamin D which helps the follicles of ovaries mature and promotes strong bones.
8. Eggs- a great source of protein that can help boost fertility and are rich in choline which studies have shown can have positive effects on fetal development.
9. Walnuts- great for male and female fertility. They are an excellent source of omega-3 fats and vitamin E as well as antioxidants, B vitamins, and protein. 

Roasted Beet Salad

 Ingredients for Salad

3 golden beets

3 red beets

2 medium sweet potatoes

Garlic powder, onion powder, salt, pepper to taste

10 oz baby spinach or kale

2oz goat cheese, crumbled

¼ cup walnuts, toasted and chopped

Ingredients for Honey Balsamic Viniagrette

3 tablespoons balsamic vinegar

2 tablespoons water

1 tablespoon extra virgin olive oil

1 tablespoon honey

2 teaspoons Dijon mustard

Salt and pepper to taste.

Instructions:

Preheat oven to 400 degrees.

Line a rimmed baking sheet with parchment paper or foil.

Peel the beets and sweet potatoes with a vegetable peeler and cut them into ½ inch chunks.

Place vegetables on prepared baking sheet and drizzle them with olive oil, sprinkle with seasonings (garlic powder, onion powder, salt, pepper) to taste and toss to coat them.

Spread veggies into single layer and roast them for approximately 20-30 minutes, or until tender, tossing/flipping them ½ way through cooking time.

Remove from oven and let cool while you assemble the salad and make the dressing.

In a measuring cup add ingredients for the vinaigrette and whisk until combined.

In a large serving bow add baby spinach or kale and top with the cooled beets, toasted walnuts, and crumbled goat cheese.

Drizzle vinaigrette over the top and toss or serve on the side.  There will be left over dressing. 

**Notes: Once veggies are roasted, they store nicely in the fridge or freezer if you want to use for salads another day.  Sometimes I like to swap the sweet potato for butternut squash and red onion. I have also added hard boiled eggs or avocado.  It is very easy to customize and can be as hearty or light as you desire.

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