Fertility Boost

MealRecipes
A Culinary Guide to Empower You!

I understand the profound impact that nutrition can have on reproductive health.
In this recipe book, we embark on a journey together, exploring 15 carefully
crafted collection of recipes designed to support hormonal balance, regulate
blood sugar, and enhance overall fertility.

Each recipe is a testament to the belief that food is not only sustenance but also a
powerful ally in our quest for well-being. Drawing on my expertise in holistic
health and the healing power of herbs, we delve into a world where every
ingredient serves a purpose – promoting nutrient density, reducing inflammation,
and supporting the intricate dance of hormones crucial for fertility.

This book goes beyond the kitchen, intertwining the art of mindful eating with the
science of fertility. It is my sincere endeavor that these recipes not only nourish
the body but also nurture the mind, fostering a holistic approach to conception.

Whether you are embarking on this journey solo or alongside a partner, "Heal to
Conceive Method" invites you to savor the flavors of fertility and embrace the
transformative power of a well-balanced, fertility-boosting diet.

Let's embark on this culinary adventure together and pave the way for a
flourishing and joyful future.
 Portobello
Mushrooms + Honey
Glazed Carrots

Ingredients
3 tbsp olive oil Honey Glazed Carrot
2 bunches portobello mushroom 1 carrot, shaved into thin ribbons
1 tbsp tamari 50ml water
1 clove of garlic, minced 2 tbsp organic honey
200-250g (1 packet) precooked quinoa 1 tsp salt
2 tbsp sesame seeds
2 spring onion, roughly chopped Tamari Dressing
1 red chilli, roughly chopped Juice of 1/2 a lime
1 cucumber, roughly sliced 1 tbsp maple syrup
2 baby tomatoes, roughly chopped 1 tsp tamari
1 mango, roughly chopped 1 tsp chilli flakes
1-2 avocados, pitted, peeled + roughly chopped
2 tbsp pickled carrots
1 tbsp black sesame seeds, to serve

Directions
In a small saucepan combine water, honey and salt. Heat just enough to dissolve the honey,
about the temperature of bathwater. Allow to cool and then add the carrot. Set aside.
Place all the ingredients for the sauce in a clean jam jar and shake to combine
Heat 1 tbsp olive oil in a small frying pan on a medium heat. Once hot add the mushrooms,
tamari and minced garlic and sauté until soft, about two minutes
Toss the quinoa, remaining olive oil, seeds, spring onion and chilli together in a bowl and mix
together
Divide over two bowls and add the cucumber, baby tomatoes, mango, avocado and mushrooms
Pour over the tamari dressing and add the honey glazed carrot
Sprinkle with some sesame seeds and chili flakes
Portobello mushrooms can be substituted for other available mushrooms
 Plantain + Squash
Coconut Soup
Ingredients
2 tbsp coconut oil
2 onions
4 garlic cloves
2 carrots, chopped
10g fresh ginger
1 medium size butternut squash
2 ripe plantains
50g cashew nuts (optional)
1 roasted red pepper
200ml vegetable broth
50g creamed coconut
300ml coconut milk
2 tbsp tomato paste
3 thinly sliced radishes
1 apple, peeled, cored and chopped
1 tbsp coriander, cumin
1/2 scotch bonnet pepper
1⁄2 lemon, juiced
2 tbsp olive oil
Toasted sesame seeds
Chopped parsley for garnish
Himalayan salt / black pepper

Directions
Peel, seed, and dice the butternut squash, chop the onion, carrots, and apple and mince garlic
In a large pot, heat the olive oil over medium heat
Add the chopped onion, carrots, and garlic. Sauté until the vegetables are softened and the onions are translucent.
Add the diced butternut squash and chopped apple to the pot.
Stir and cook for a few minutes.
Peel open plantain and fry on both sides in olive oil

Season:
Add the ground cumin, ground coriander, smoked paprika (if using), salt, and pepper. Stir to coat the vegetables and
spices evenly
Simmer:
Pour in the vegetable broth. Bring the mixture to a boil and then reduce the heat to simmer. Cover the pot and let it
simmer until the butternut squash is tender, about 20-25 minutes

Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, carefully transfer the
soup in batches to a blender and blend until smooth. Be cautious with hot liquids.
If the soup is too thick, you can add more vegetable broth until you reach your desired consistency.
Stir in coconut milk
Taste the soup and adjust the seasoning, adding more salt and pepper if needed
Ladle the soup into bowls. Garnish with chopped fresh parsley or chives
Top with fried plantain, spring onions, and radishes
Enjoy your homemade butternut squash soup
Customise this recipe by adding your favorite herbs or spices for extra flavor!
 Mixed Salad With
Asparagus, Kale and
Tomato
Ingredients
1 tbsp coconut oil
1 handful of kale, roughly chopped
5 asparagus stalks, chopped into 1 cm pieces
3 tbsp ground flaxseed
1/4 tsp salt
1 tsp black pepper
Small handful chives
2 handfuls mixed leaves
2 handfuls baby tomatoes, roughly chopped
1 spring onion, roughly chopped
1 tbsp mixed seeds
1 tbsp olive oil

Directions
In a medium frying pan on a medium heat, melt the coconut oil
Once melted, stir in the kale and asparagus. Cook for 2 minutes until soft but still
crunchy
Mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water to
create a gel-like consistency
Add little salt, black pepper and chives together. Add mix to the pan
Toss together the mixed leaves, tomatoes, spring onion, seeds, oil and olive oil
Serve with the salad on the side
 Sweet Corn Chickpea
Salad Bowl with Beetroot
and Carrots

Ingredients
1 x (400g) tinned chickpeas, drained and mashed with the back of a fork
1 x (200g) sweetcorn, drained
1 handful radishes, roughly chopped
2 celery stalks, roughly chopped
1 tsp black pepper
Juice of 1/2 a lemon
2-4 handfuls mixed leaves (optional)
2 carrots, grated
2 beetroots, grated
2 handfuls peas
2 handfuls baby tomatoes, roughly chopped
2 tbsp walnuts, crushed
2 wedges of lemon, to serve

Mayo
1 tsp Dijon mustard
Juice of 1 lemon
1/4 tsp salt

Directions
Place the ingredients for the mayo in a high-speed blender and blitz to a smooth
creamy sauce
Add 4-6 tbsp of the mayo to a large bowl and mix in the chickpeas, sweet corn,
radishes, celery, black pepper and lemon juice. Fold in some mixed leaves.
Place the shredded carrots, beetroot and top with the chickpea mayo mix
Finish with tomatoes, walnuts and wedges of lemon
 Butternut Squash
Soup
Ingredients
1 butternut squash, peeled & cubed
4 medium carrots
4 shallots
1 medium garlic bulb
2 sprigs of rosemary
4 cups veggie/chicken stock
1 cup coconut milk
Drizzle of avocado oil
Drizzle of olive oil
1/2 tsp turmeric
1 tsp cumin
1 tsp paprika
1/2 tsp allspice
1/4 tsp cinnamon
1/4 tsp thyme
1/4 tsp ginger
1/2 pepper
1 tsp salt

Directions
Preheat oven to 400°F (200°C).
Toss squash, carrots, shallots, garlic, spices, avocado oil, salt & pepper
Roast veggies for 25-30 mins until tender
Blend veggies with veggie or chicken stock until smooth.
Pour mixture into a pot, add coconut milk, gently heat on medium-low
Simmer for 5-7 mins
Remove from heat. Serve in bowls.
Garnish with olive oil, coconut cream, chili flakes, paprika, parsley (pumpkin seeds would be
great too!)
 Beet to the Root Salad
with Mackerel, Walnut +
Watercress
Ingredients
2 handfuls watercress, washed and ready to eat
2 beetroots, cooked and ready to eat, roughly chopped
Small handful dill, roughly chopped
2 tsp grated horseradish
2 tbsp capers, roughly chopped (optional)
1 tsp cracked black pepper
2 onions, thinly sliced
2 smoked mackerel fillets
2 tbsp walnuts, roughly chopped

Mustard Dressing
2 tbsp olive oil
2 tbsp wholegrain mustard
1 clove garlic, minced
Juice of 1/2 a lemon
1 tsp maple syrup (optional)
1/4 tsp salt
1 tsp cracked black pepper

Directions
Add 3 tablespoons of olive oil in the pan
Allow to heat, medium temperature, then add sliced onions, tomatoes, chili peppers,
black pepper and salt to taste
Allow to fry for about 4 mins and take off the heat
In a small bowl toss together the watercress, beetroot, dill, horseradish, capers and
cracked black pepper
Divide amongst two plates and flake over the mackerel fillets. Top with the tomato
chilli sauce
Finish with the walnuts and a generous drizzle of mustard dressing
Sweet Potatoes With Red
Lentil Curry Bowl
Ingredients
250g or 1½ cups split red lentils, soaked overnight
1 tbsp coconut oil
1 medium white onion, finely sliced
2 cloves of garlic, finely chopped
½ tsp black or white pepper
1 tsp ground turmeric or ½ tsp freshly grated turmeric
1 tsp fresh or ground ginger
1 tsp ground coriander
1 tsp ground cumin
2 tsp garam masala/curry powder
2 tbsp tomato purée
50g or small handful grated carrot
50g or small handful grated sweet potato
200ml water
400g or 2 cups chopped tomato (fresh or tinned)
200ml fresh coconut milk
Himalayan salt + pepper, to season

Optional toppings:
1 tsp chilli powder or finely chopped fresh chilli
Sliced radishes
Toasted seeds

Directions
It is important to leave the lentils to soak in water overnight, to break down any indigestible
starches. Cover the lentils in a bowl with cold water.. Drain and rinse when you are ready to
use
Sauté the onion and garlic in the coconut oil for a few minutes and season with a little salt,
then add all of the spices and stir
After a few more minutes stir in the tomato purée, followed by the grated carrot and sweet
potato. Leave to soften, stirring from time to time
Add in your drained lentils and chopped tomatoes, followed by half of your coconut milk
and 200ml water. Leave this to simmer for 15-20 minutes, or until the lentils are cooked
through
To serve stir in the remaining half of coconut milk for a creamy finish, adding any optional
toppings you wish
 Roast Chicken with Cherry
Tomato, Rocket and Fennel
Combo
Ingredients
1 tbsp each ground cinnamon, cumin + coriander
1 large bulb fennel, roughly sliced
200g cherry or grape tomatoes
1 medium white onion, sliced
4 cloves garlic
1 handful rocket
¼ tsp red pepper flakes
Olive oil

Directions
Preheat the oven to 220º C
Slice the fennel, onion, red pepper flakes and tomatoes roughly and put in a roasting dish
along with the garlic
Toss with 2 tbsp olive oil so that the vegetables are coated and season with salt and pepper
In a small dish, mix the spices together with just enough olive oil that the blend is moist
enough to coat the chicken
Place the chicken in the centre of the pan and rub with the spice mixture. Season with a
generous amount of sea salt
Add about 1 cup water to the bottom of the pan and place in the oven
Cook at 220ºC for 20 minutes, and then reduce the heat to 180ºC. Cook for another 40
minutes, depending on the size of your chicken. You’ll want the skin to get crispy but if it
starts to get too charred, cover loosely with foil for the remaining cooking time
To assemble, put a small handful of rocket on your plate, top it with the fennel mixture and
serve with a portion of chicken
 Avocado Tomato and
Strawberry Herb Salad

Ingredients
2 avocados, larger diced
1 cup grape or cherry tomatoes, halved
1/2 cup strawberries
Handful of basil leaves
1/4 cup extra virgin olive oil
Juice of 1 lemon
1 tsp honey
3/4 tsp grated ginger
Himalayan and pepper to season
Olive oil for drizzling

Directions
Add your olive oil, lemon, honey, ginger, salt and pepper to a bowl and whisk to
combine
Gently toss your avocado with your dressing and set aside to marinate while you
prepare the rest of your meal (I let it sit anywhere from 10-30 minutes)
When ready to eat, add your tomatoes and basil, lastly top with sliced strawberries
Generously drizzle with olive oil and season with flaky sea salt
Serve and enjoy!
 Baked Salmon Sunshine
with Wild Rice, Tomato &
Avocado
Ingredients Dressing
1 side (800-900g) fresh salmon, skin on
Juice + rind of 1 lemon
2 tbsp rose harissa
1/2 tsp salt
2 tbsp olive oil
Juice of 1 lemon
1 tsp sumac
3 tbsp olive oil
200-250g precooked wild rice
1 tbsp Dijon mustard
2 handfuls mixed tomatoes, roughly
1 tbsp tamari
chopped
1 tbsp za’atar
1 small red onion, finely chopped
1-2 avocados, peeled + pitted
2 handfuls baby spinach
1 tbsp za’atar

Directions
.Preheat your oven to 200°C/180°C fan. Place the salmon in a suitable roasting tray and
drizzle in oil, rose harissa, oil, sumac and lemon juice. Add the lemon rind & salt and cover
with bake for 15 minutes until cooked through
Place all the ingredients for the dressing in a clean jam jar with the lid firmly attached and
shake to combine
Place the rice, tomatoes and red onion in a bowl and toss together with some of the
dressing
Top with the avocado and flake over the salmon
Finish with some baby spinach and za’atar

Creamy Avo Dressing (Alternative Option)

1-2 avocados, pitted, peeled + roughly chopped
Juice of 1 lemon
3 tbsp olive oil
1 tbsp dijon mustard
1 tbsp tamari
Place all the ingredients for the dressing in a high-speed blender and blitz to a smooth creamy
dressing.
 Spinach and Coriander
Soup with Tahini Lemon
Drizzle
Ingredients
1 leek, roughly chopped (or 1 white onion)
2 tbsp olive oil, divided
2 cloves garlic, minced
1 potato, unpeeled, roughly diced
1 litre vegetable stock or 1 organic stock cube made up with 1 litre
of water
Large bunch/100g coriander, roughly chopped, including stems
250g spinach
200g or 1 + 1/3 cups frozen peas
½ lemon, juiced
6 tbsp tahini (1 per serving)
Himalayan salt, white + black pepper, to taste

Directions
Sauté the leek in 1 tbsp olive oil in a medium saucepan for around five minutes until
translucent. Add the garlic and season.
Next, add the potato and let it brown for a few minutes before introducing the stock
Leave to simmer for around 15-20 minutes until the potato is soft
Turn off the heat and stir in the spinach, coriander, peas and lemon juice
Pour the mixture into a blender and blend in stages until smooth
Once blended, return the pan to the heat and add more seasoning to taste
To serve, swirl through 1 tbsp of tahini and a further squeeze of lemon
 Mint Chicken Salad with
Avocado, Pear and
Spinach Dressing

Ingredients
1 avocado, pitted, peeled + roughly chopped
1 pear, roughly chopped
2 handfuls rocket, washed + ready to eat
Small handful mint leaves, shredded
2 tbsp oil
3 chicken breast
1/2 tsp salt
1 tsp cracked black pepper
2 sprigs fresh thyme

Caper + Spinach Dressing

Small handful spinach, washed + ready to eat
2 tbsp capers + juices
1 tbsp wholegrain mustard
1 tsp tamari
1 tsp black pepper
1 garlic clove, roughly chopped
2 tbsp olive oil

Directions
.Place all the ingredients for the dressing in a high-speed blender and blitz until smooth
and creamy
Toss the avocados, pear, rocket and mint together
Season the chicken with salt, seasoning and pepper
In a medium frying pan on medium to high heat, add the oil. Once hot add the chicken
breast and cook till well done
Remove from the pan and once ready to serve, plate salad and drizzle over plenty of
dressing
 Sweet Potato
Protein Bowl

Ingredients
4 medium sized sweet potatoes peeled
3-4 tsp miso paste
1 small head of broccoli, cut into wedges through the stem and
pan fried with a pinch of salt until browning.
1/2 a small red cabbage
1/2 tbsp lemon juice
1 cup (200g) of dried quinoa, cooked
Himalyan salt + black pepper seasoning
3 tbsp peanut butter
1 tbsp olive oil
1 clove of crushed garlic
1 tbsp maple or agave
1 tbsp black sesame seeds
Water to loosen

Directions
Peel potatoes , cut and boiled until soft
Blend with miso paste
Cut Brocolli into wedges through the stem and pan fried with a pinch of salt until
browning
Shred Cabbage with a potato peeler and pinched with 1/2 tbsp lemon juice and a
pinch of salt
Prepare all the elements above and layer on a plate, sweet potato miso mash first, then
quinoa, veg, garnish and peanut sauce
Top with black sesame seeds and coriander
 Chicken Lettuce Salad
Sandwich

Ingredients
1 rotisserie chicken, shredded (or 4-5 cups cooked chicken)
1/2-3/4 cup buffalo sauce
1 cup cabbage mix
1 cup shredded carrot
1/4 cup green onion, thinly sliced
1/3 cup ranch dressing
romaine leaves for serving

Directions
Toss your chicken with your buffalo sauce
Add your cabbage, carrots, green onions, and ranch to your buffalo chicken
Mix and season with salt and pepper and add more dressing/buffalo sauce as
needed
Serve with lettuce cups or as a sandwich
 Sizzle Salmon with Mango
Slaw and Basmati Rice

Ingredients
1 fresh salmon, roughly 800g Mango Slaw
200g cooked basmati rice 1/4 red cabbage, shredded
Splash of water, roughly 50ml (1/4 cup) 1 pitted mango, thinly sliced
2 wedges of lime, to serve 1 red pepper, thinly sliced
Small handful coriander, roughly chopped 1/2 a cucumber, thin shaved
4 tbsp coconut cashew paste, to serve 1 tbsp black sesame seeds
1 tsp tamari
Seasoning Juice of 1/2 a lime
Small handful fresh thyme, leaves removed 1/2 tsp salt
Small handful coriander, roughly chopped 1 tsp pepper
4 garlic cloves, roughly chopped
2 chillies, roughly chopped
1 inch fresh ginger, roughly chopped
1 tsp coriander seeds
1 tsp ground cinnamon
1 tsp salt
2 tsp pepper
1/2 tsp ground nutmeg
Juice and zest of 1 lime
4 tbsp olive oil

Directions
Place all the ingredients for the seasoning in a high-speed blender and blitz to a rough paste
Rub the seasoning all over the salmon and leave for 30 minutes
Preheat your oven to 200°C/180°C fan. Place the salmon in a suitable baking dish and bake
for 15-20 minutes or until the salmon has cooked through
Place all the ingredients for the slaw in a bowl and toss together
Place the basmati rice in a pan on medium heat, add a splash of water and heat until piping
hot
Once ready to serve and top with some salmon and mango slaw
Finish with wedges of lime, coriander and coconut cashew paste
 How to Make the Perfect
Quinoa!

Ingredients
1 1/2 cups organic quinoa
1 tsp of chives
1 tsp cumin
1 tsp onion powder
1 tsp of garlic
1/2 cup coconut milk

Directions
Rinse quinoa
Add quinoa to a bowl. Add coconut milk and spices and mix
Add to a steamer or create a steamer with the pan
Cover with lid and steam for 15 - 20 min
Enjoy!