Greens, Beans and Baked Eggs Breakfast Broth to Support Menstrual Health Awareness
- Irena Lenc
- Dec 14
- 3 min read
Fertile Window Recipe | Nutritious Breakfast Idea
Feeds: 2 | Prep Time: 5 mins | Cook Time: 10 mins
Looking to start those fertile days off right and deepen your menstrual health awareness?
When I was deep in my fertility journey, I discovered that breakfast could do so much more than simply fill me up. It became a ritual, an act of nourishment and hope.
This Greens, Beans and Baked Eggs Breakfast Broth is one of my favourite morning meals during the fertile window. It’s quick, grounding, and deeply supportive of hormone health.
Packed with natural fertility boosters like leafy greens (rich in folate), black beans (loaded with iron and plant protein), and hormone-nourishing eggs, it provides exactly what your body craves as you approach ovulation.
This dish is especially helpful if you want to maximise natural fertility while keeping things practical. I often batch-cook the greens and beans in advance and simply add a freshly baked egg each morning.
As you step into these fertile days, let’s feed your body with intention and kindness.
Ingredients
Understanding how certain foods actively support natural menstrual health can empower you to make choices that align with your body’s rhythm.
During the fertile window, your body requires specific nutrients to sustain follicle development and prepare for ovulation. Folate-rich greens help support cell division, while iron and zinc, found in beans and eggs, are essential for endometrial lining health and hormonal function.
Meals like this can reinforce menstrual health awareness by providing key nutrients and encouraging intentional nourishment at the most critical point in your cycle.
1 fresh bunch of kale or spring greens, chopped – Rich in folate and fibre to support hormone production and menstrual health awareness
400g cooked black beans (or 1 can, drained and rinsed) – High in iron and plant protein to support ovulation and energy
2 medium eggs – Excellent source of protein, vitamin D, and choline for egg health
4 garlic cloves, crushed – Supports circulation and has natural antimicrobial properties
500ml chicken broth – Rich in minerals and soothing for digestion
A pinch of crushed red pepper flakes (Optional) – Promotes warmth and blood flow in the lower abdomen
2 tbsp olive oil – Provides monounsaturated fats that aid hormone synthesis
Salt and pepper, to taste – Enhances flavour and balances the dish
Step-by-Step Breakfast Preparation
Preparing and combining foods can influence how well our bodies absorb their nutrients. This is something especially important during the fertile window.
Recipes like this broth can complement broader strategies for balancing irregular menstrual cycles, especially when paired with good sleep, hydration, and stress regulation.
Cooking greens gently with a healthy fat like olive oil improves the absorption of fat-soluble nutrients, supporting menstrual health awareness and hormone metabolism.
These healthy habits, practised consistently, are part of a holistic approach to natural menstrual health. Combining iron-rich beans, folate-dense greens, and egg yolks, an excellent source of vitamin D and choline, offers foundational vitamins to regulate menstrual cycle timing and function.
Let’s nourish your body with the essential vitamins it needs to thrive during your fertile days!
Wilt the greens: Heat olive oil over medium-low heat in an ovenproof frying pan or skillet. Add the greens and sauté gently until they begin to wilt. Add splashes of water if the pan gets too dry.
Flavour and build: Stir in the crushed garlic and a pinch of red pepper flakes. Add the black beans and chicken broth. Season with salt and pepper, then cook for 2–3 minutes, stirring often.
Bake the eggs: Crack the eggs on top of the broth. Sprinkle a little salt and pepper over each one. Transfer the pan to the grill (broiler) on high heat for around 5 minutes, or until the eggs are set.
Serve warm and enjoy: Scoop into bowls and enjoy immediately. The combination of warming spices, hearty beans, and nourishing eggs will leave you feeling satisfied and energised.
Tips and Variations
Make a larger portion of the greens and beans mix and store it in the fridge for up to 4 days. Each morning during your fertile phase, reheat a portion and add a fresh egg before grilling.
Use a rich vegetable broth instead of chicken for a plant-based version.
If you need more substance, stir in a spoonful of cooked quinoa or brown rice before adding the eggs.
Harissa or za’atar also pair beautifully with the base for extra depth of flavour.
Nutritional Information (Per Serving)
We’re all for good numbers, but nourishment beats counting calories every time when it comes to fertility.
Calories: 320 kcal
Protein: 20g
Fat: 18g
Carbohydrates: 20g
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