There’s nothing like a good soup on a cold day. When we think of soup, we often think of it as comfort food but what we normally don’t think of it as fertility boosting food.
Soup, particularly home made bone broth, has been used for centuries in many traditional cultures. It’s recognized as one of the most nutritious, healing, fertility boosting food. It is believed in Chinese medicine that the bones hold Jing, which is thought of as our ‘essence’.
This powerful fertility boosting concoction is a result of the marrow inside the bones. The marrow contains fats, proteins and some minerals like calcium, potassium and magnesium that seep out into the broth making it rich and nutrient-dense. Those struggling with infertility issues can benefit greatly from drinking a cup of bone broth daily.
Bone broth is the base to many soup recipes including this fertility boosting soup!
- 2-3 carrots
- 2-3 sticks celery
- 2 leeks
- 2 cups chopped green beans
- 1 cup of cooked quinoa
- 6 cups of home made bone broth (recipe below)
- sea salt
Peel and roughly slice the carrots. Slice the celery. Chop the green beans. Cut the ends off the leeks, quarter them lengthways, wash them under running water and cut them into 1cm slices. Place in a large pot and add the bone broth. Give the soup a good stir and bring to a boil. Reduce heat and simmer for 10 minutes with the lid on. Season with sea salt and serve.
Fertility Boosting ingredients:
Carrots contain beta-carotene, which the body converts into vitamin A. That helps to produce the female sex hormones important for ovulation. In a recent study, carrots were also found to boost sperm quantity and quality by up to eight percent.
Leeks are rich with carotene, vitamin C, calcium, iron and other nutrients and help stabilize blood sugar levels (so important for women with a hormone imbalance). It can also help to boost libido and promote fertility in men.
Green beans are rich in iron and folic acid. Consuming more iron and folic acid from plant sources such as green beans appears to promote fertility, according Harvard Medical School’s Harvard Health Publications. One cup of green beans provides approximately 10% of daily folic acid needs and 6% of iron.
Quinoa is a gluten-free, complex carbohydrate rich in folic acid, fiber and zinc. It also keeps the blood sugar level stable and helps regulate ovulation. One cup of quinoa contains 8 grams of protein, 5 grams of fiber, and 15% of the recommended daily intake of iron. Quinoa is also known to support baby brain development.
My favorite bone broth recipe is adapted from the book ‘Nourishing Traditions’ by Sally Fallon.
- Leftover bones from 1 whole organic roasted chicken.
- 4 quarts filtered water
- 2 T apple cider vinegar
- 1 large onion, coarsely chopped
- 2 carrots peeled and coarsely chopped
- 3 celery stick coarsely chopped
- 1 bunch of parsley
- 2 bay leaf
- 5 cloves garlic crushed
- sea salt
Add all ingredients to a large pot. Be sure that the water covers the chicken and vegetables. Bring to low boil. Removing the film that rises to the surface upon boiling. Lower heat and simmer for 6-24 hours. The longer you let this simmer, the richer and more flavorful it will be. Once you’re satisfied with the flavor, let cool. Remove chicken, strain stock into glass jars, and store in refrigerator or freezer. Making bone broth may seem like a big task but it is really very simple. Although it simmers for hours, you can really just set it and forget it.
WHITE BEAN AND KALE SOUP
(Makes 6 servings)
• 1 tablespoon olive oil or canola oil
• 8 large garlic cloves, crushed or minced
• 1 medium yellow onion, chopped
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth
• 2 (15 ounce) cans white beans, such as cannellini or navy, undrained
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian herb seasoning
• Salt and pepper to taste
• 1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes.
In a blender or food processor, mix the remaining beans and broth until smooth.
Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
BLACK BEAN SOUP WITH JALAPENOS AND CILANTRO
• 2 tablespoons olive oil
• 1 onion, chopped
• 1 carrot, chopped
• 4 garlic cloves, chopped
• 2 teaspoons ground cumin
• 1 to 2 teaspoons chopped jalapeño chile with seeds, divided
• 2 15- to 16-ounce cans black beans, undrained
• 1 15-ounce can petite diced tomatoes in juice
• 1 1/2 cups low-salt chicken broth
• Chopped fresh cilantro
• Chopped green onions
• Crumbled feta cheese
Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 teaspoon jalapeño. Add beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 teaspoon jalapeño, if desired.
LOWFAT BUTTERNUT SQUASH BISQUE
2 TBS butter
3 packages already “cubed” butternut squash
3 sweet potatoes (peeled and cubed)
1 bunch of leeks (cleaned and chopped)
6 carrots (peeled and chopped)
1 quart apple cider
1 cup orange juice
4 cups chicken broth
1 12 oz cans evaporated milk
Kosher salt and ground black pepper to season
In a large soup pot, saute leeks in butter for about 10 minutes. Then add squash, sweet potatoes, carrots, cider, orange juice and chicken broth. Bring this to a boil until the potatoes and squash are very soft. Remove from heat and add 2 cans of evaporated milk. Using hand blender, puree the soup. Season with salt and pepper.
CURRIED LENTIL SOUP WITH CHICK PEAS
• 3 tablespoons olive oil, divided
• 1 medium onion, chopped
• 1 medium carrot, finely chopped
• 2 large garlic cloves, chopped, divided
• 2 tablespoons (or more) curry powder
• 1 cup lentils
• 2 cups apple juice
• 2 cups chicken stock
• 1 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed
• 1 tablespoon fresh lemon juice
• 2 tablespoons (1/4 stick) butter
• 2 green onions, thinly sliced 1 lemon, cut into 6 wedges
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 2 cups chicken stock and 2 cups apple juice Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, ¼ cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor. Add chickpea puree and butter to lentil soup. Season to taste with salt.
TOMATO DILL SOUP WITH BROWN RICE
2 white onions, diced
10 carrots, cut small
1 bunch leeks, cleaned and sliced
1 #10 can of whole peeled tomatoes (6 pounds canned tomatoes)
2 cups brown rice (not cooked)
2 cups chicken stock
2 bunches of fresh dill
2 TBS stevia
Saute carrots, onions, leeks and brown rice in olive oil for about 5 minutes. Add the tomatoes and chicken stock and cook on high until rice is tender (about 45minutes). Remove from heat and add fresh dill, salt, pepper and stevia. Puree with hand blender and serve.