Healthy Salmon with Broccoli Miso Quinoa | A How To Help Ovulation and Boost Fertility Lunch

Fertile Days Recipe | Nutritious Lunch Idea

Feeds: 2 | Prep Time: 15 mins | Cook Time: 15 mins | Total Time: 30 mins

How to help ovulation and eat a nutritious lunch that supports your fertility journey? Easy! Knowing what to eat to get pregnant faster is crucial for those trying to conceive.

A well-balanced diet during your fertile days can make a significant difference. Certain foods, like salmon and broccoli, are vital to boosting fertility.

Salmon, the star of this dish, is rich in omega-3 and good fats—essential nutrients that show how to help ovulation and improve fertility in women and men. Broccoli adds a dose of folate, a nutrient essential for women looking for food to boost fertility.

This light and delicious lunch is easy to prepare during a busy workweek. It ensures you get the nutrients you need without extra hassle. Follow this recipe to enjoy a tasty meal while supporting your reproductive health naturally.

So, why not give it a try? Your taste buds and your fertility will thank you!

Ingredients

Incorporating the right ingredients into your meals can play a significant role in optimising your fertility. When deciding what to eat to get pregnant faster, focus on foods that nourish your body and create an environment that supports conception. 

This recipe includes a balance of lean protein, healthy fats, and nutrient-dense vegetables that work together to boost reproductive health. This dish's variety of textures and flavours makes it a delicious meal and a holistic approach to mindful eating and learning how to help ovulation naturally, ultimately supporting your fertility journey.

• 300g salmon fillets  – Packed with omega-3 fatty acids and good fats, salmon is a crucial food to eat to boost fertility

• 2 tbsp olive oil – A healthy fat that supports hormone balance, helping ovulation

• Salt and pepper – To taste

• 150g broccoli, chopped into small florets – Rich in folate, an essential nutrient to eat to boost fertility

• 75g quinoa – A protein-packed grain that supports overall health

• 175ml water – For cooking the quinoa

• 150g baby spinach – High in iron, supporting reproductive health

• 150g cucumber, sliced – Refreshing and hydrating

• 1 small spring onion, sliced – Adds a mild, oniony flavour

• A small handful of chopped coriander – Adds freshness and flavour

• A small handful of chopped parsley – Rich in antioxidants

• 1 tbsp sesame seeds – Provides additional omega-3 and good fats

• 1 tbsp miso paste – Adds umami and probiotic benefits

• Half a juiced lemon – Adds acidity and freshness

• 3cm of grated ginger – Anti-inflammatory and supports digestion

• 1 tbsp toasted sesame oil – Adds a rich, nutty flavour

• 20 ml hot water – To mix with the miso paste

Step-by-Step Lunch Preparation

Diversity in your diet is key when it comes to foods to eat to boost fertility. Each ingredient in this recipe has been carefully chosen for its nutritional value and role in supporting reproductive health. 

Including a range of nutrients—such as omega-3s, folate, and antioxidants—gives your body the means to function optimally during your fertility journey and when learning how to help ovulation.

As you prepare this meal when trying to get pregnant, you're taking an active step towards boosting your body's natural fertility processes through balanced, nourishing foods. Understanding what to eat to get pregnant faster can significantly impact your fertility journey. I hope you enjoy this recipe, as I purposely designed it with foods that increase fertility in females.

1. Preheat the oven: Set your oven to 200°C/180°C fan/gas 6

2. Prepare the salmon and broccoli: Place the salmon and broccoli on a baking tray. Drizzle with olive oil and season well with salt and pepper. Bake for 12-15 minutes, then cool from the oven. The salmon is done when it's completely opaque and flakes apart easily.

3. Cook the quinoa: Place the quinoa in a large pan and cover it with water. Bring the water to a boil, reduce to a simmer, and cook uncovered for 15 minutes. Remove from the heat, cover, and allow to steam for 5 minutes. Fluff the quinoa with a fork and leave to cool completely.

4. Prepare the miso dressing: Mix the miso paste, lemon juice, ginger, toasted sesame oil, and hot water until you have a smooth, creamy dressing.

5. Assemble the salad: Combine the quinoa, broccoli, spinach, cucumber, spring onions, coriander, and parsley. Mix well and transfer to a serving plate. Top with half the flaked salmon, sprinkle with sesame seeds and drizzle with the miso dressing.

6. Save the leftover salmon: Once cooled, transfer the leftover salmon to an airtight container and keep it in the fridge for tomorrow's salmon and egg fry-up breakfast.

Tips and Variations

• Save half the salmon from this recipe and use it in my delicious salmon and egg fry-up breakfast recipe.

• Make double and keep in the fridge. It will keep for up to 3 days as a leisurely grab-and-go lunch.

• Cook the quinoa in vegetable broth instead of water for added flavour and nutrients

• Add avocado slices for extra healthy fats that support hormone balance and show how to boost ovulation naturally at home

Nutritional Information (Per Serving)

For those interested in the numbers, here’s the nutritional information so you can keep your health stats in check.

• Calories: 450 kcal

• Fat: 25 g

• Carbohydrates: 25 g

• Protein: 30 g

• Dietary note: This recipe is gluten-free and dairy-free, making it suitable for various dietary needs

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