W omen’s Health isn’t just the name of our magazine—it’s our absolute passion. Every day, we’re scouring the latest studies in science and medical journals so you’ll have as much information as possible when making decisions about your body and what’s best for you. Many times, those decisions go hand-in-hand with being a woman: what to do about PMS, how to avoid urinary tract infections (UTIs), whether there are ways to make menopause more bearable, and how to safeguard your fertility, even if you already have kids or aren’t sure you want them. What you eat can play a surprisingly big role in addressing those issues and more, which is why we’ve come up with recipes specifically designed to do just that.
Here’s the deal: Despite how freakin’ awesome it is to be a woman, some of the things that make us unique can also make us feel, well, less than awesome. And while we absolutely celebrate normalizing things like having your period, these totally normal bodily functions can often slow us down. The good news is that there are more ways than ever to get the right nutritional balance to stay healthy no matter what time of the month it is. In this chapter, we compiled the most common women’s health issues and created simple, delicious recipes and nutritional tips to combat them.
Periods come with a boatload of less-than-ideal symptoms from cramps to PMS to bloating. Through eating the right foods, you can avoid the negative aspects of menstruation. For example, when it comes to PMS, calcium is your best friend. According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of approximately 3,000 women, consuming a diet with calcium-rich dairy products—especially those with added vitamin D—lowered the risk for developing PMS by as much as 40 percent! So if cramps, bloating, and irritability have you down, try eating more of the following:
• PEANUTS AND PEANUT BUTTER are high in vitamin B6 and magnesium. Magnesium controls serotonin, the “feel-good chemical” that helps combat depression. Extra magnesium will improve your mood. Bonus: It minimizes bloating.
• BROCCOLI contains vitamins A, B6 , C, and E and the minerals calcium, potassium, and magnesium, which also whup PMS symptoms.
• BANANAS are rich in B6 and in potassium, which prevents water retention and bloating and relieves cramping.
• OATS are one of the top foods for women who suffer from painful menstrual cycles since they are high in zinc and magnesium, which are cramp-fighting vitamins and minerals.
• SPINACH AND KALE are high in calcium, which alleviates menstrual cramps. They also contain high amounts of vitamins B6 and E and magnesium, which ward off nausea and stomach pains.
• PUMPKIN AND SUNFLOWER SEEDS contain the “menstruation cramp relief vitamin,” vitamin E. They also have zinc, which minimizes bloating and pain during our cycles. Sunflower seeds are an excellent source of vitamin B6 , which supports zinc and magnesium absorption, thus assisting in pain relief.
• SESAME SEEDS contain healthy fatty acids that relax stomach muscles and decrease cramping. These seeds are rich in vitamin B6 , calcium, and magnesium—all PMS-easers.
Oh, the joy of UTIs. If you’re lucky enough not to have experienced one, they’re bacterial infections that make it super uncomfortable—often painful—to use the bathroom. One in two women will get a UTI in her lifetime, and many of those women will have recurring infections. One of the main causes is E. coli bacteria. This is why it’s important to wipe from front to back after using the bathroom. The urethra, the tube that moves urine from the bladder to the exterior of the body, is positioned close to the anus, and bacteria from the large intestine, such as E. coli , are in the ideal spot to escape the anus and infect the urethra. The bacteria travel up to the bladder and on to infect the kidneys. That’s why it is so crucial to treat a UTI as soon as symptoms arise. In addition, sex can also transport bacteria into the urinary tract. But just know that UTIs are normal among women. It’s hard not to feel embarrassed if you are diagnosed with this pesky infection, but the truth is, they’re very common. Here are the top three foods that help prevent UTIs. All are easily incorporated into recipes like the Comforting Cranberry Smoothie , or even added to your diet.
• CRANBERRIES contain compounds that inhibit the bacteria that infect our urinary tract. (Tip: Try to avoid cranberry juice from concentrate as it’s full of sugar and has way less of the good nutrients found in whole cranberries or pure cranberry juice.)
• PINEAPPLE contains an enzyme called bromelain, which reduces inflammation from infection and can help minimize the pain and discomfort that accompany a UTI.
• PROBIOTICS are healthy bacteria that strengthen your immune system and help fight infection. Think yogurt with live cultures, which is loaded with probiotics. Don’t eat dairy? Try yogurt made from coconut, soy, or almond milk, but make sure it still has the live active cultures.
As women, our hormone production works a little differently than men’s—we have more estrogen and less testosterone, and sometimes what we eat can affect our hormones or even throw them off. The key is to balance your diet, since some foods aggravate your natural hormone production. For example, some foods like soy contain elements that mimic the activity of estrogen, so eating too much—or too little—can cause hormonal imbalances. If you’re experiencing an imbalance or overload of estrogen, try eating foods with phytoestrogens, which boost estrogen levels and can prevent or ease symptoms. It’ll keep your menstruation normal and your emotions in check!
Symptoms of high estrogen
Bloating
Swelling and tenderness in the breasts
Irregular menstrual periods
Headaches
Mood swings
Fibrocystic developments in the breast
Weight gain
Hair loss
Cold hands or feet
Fatigue
Difficulty remembering things
Trouble sleeping
Increased symptoms of PMS
Hot flashes
Night sweats
Anxiety
Vaginal dryness
Loss of libido
Mood swings
Depression
Panic attacks
Low self-esteem
Memory lapses
Phytoestrogens
Apples
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Cherries
Chile peppers
Cranberries
Eggplant
Tomatoes
Garlic
Olives
Onions
Pomegranates
Potatoes
Yams
According to the Centers for Disease Control and Prevention, 7.4 million women have received treatment for infertility in the United States, and 1 in 8 couples have trouble getting pregnant. Fertility issues can be caused by many different things, from age and genetics to obesity and poor health. One of the most important things you can do whether you are trying to conceive or are already pregnant is to take great care of your body by eating a healthy, balanced, nutrient-rich diet. To keep your reproductive system in tip-top shape, we recommend eating a healthy dose of the following:
DAIRY is rich in calcium, a nutrient that is critical for reproductive health. Consume daily servings of milk, yogurt, leafy greens, tofu, almonds, and fortified juices. When you get pregnant, calcium is required for the development of your baby’s bones and teeth.
IRON is a critical nutrient that helps increase fertility. Studies show that women who increase iron intake during the preconception period have a higher fertility rate than women who are iron-deficient. In addition to iron-rich lean animal protein, there are many plant foods high in iron such as spinach, sweet potatoes, peas, broccoli, beet greens, collards, kale, and chard.
OMEGA-3 FATTY ACIDS found in fish such as salmon and sardines also boost fertility. They regulate reproductive hormones and increase bloodflow to reproductive organs. Other great sources of omega-3 fatty acids include flaxseeds, pumpkin seeds, and walnuts.
ZINC is important for getting pregnant. Zinc deficiency slows the production of high-quality eggs. Zinc-rich foods include beef, dairy, poultry, nuts, eggs, whole grains, and legumes.
FOLIC ACID should be in your system before you get pregnant, since it is one of the critical building blocks for a healthy baby. It is recommended to take folic acid up to 3 months prior to getting pregnant. Consuming foods high in folic acid is also important. Excellent sources include beans, peas, spinach, collard greens, kale, turnip greens, broccoli, asparagus, and citrus fruits.
Tip: Your health affects your baby’s health. When you decide to quit smoking and drinking, remind yourself every day why you are making these changes. Do not keep alcohol or cigarettes at home, avoid places that tempt you to drink or smoke (like clubs or casinos), and educate yourself about what drinking and smoking do to your child while you are pregnant.
Whether you are pregnant and in the throes of morning sickness (which, frankly, should be called “all-day sickness”) or experiencing queasiness due to a hormonal imbalance or emotional distress, many women suffer from debilitating nausea and/or stomachaches. As women, we do so much that our mental stress can sometimes take a toll on our physical state! Here are some specific foods that help fight the symptoms of nausea and soothe your stomach. You can also try blending the Easy, Not Queasy Ginger Smoothie for a more even-keeled start to your day.
GINGER acts as an antiseptic and helps alleviate nausea.
BANANAS replenish potassium in the body lost due to vomiting.
PEACHES are a good source of fiber and help soothe the stomach.
Tip: There are a lot of wacky solutions to combat morning sickness, but as long as they’re nontoxic, we’re willing to try! Some believe that eating a cold meal rather than a hot one can help with morning sickness. Also, it has been said that sniffing lemons helps alleviate nausea. Some women find their own specific practices to help. We’re all for it! Just make sure it is safe.
When you think of pumpkin, what’s the first thing that comes to mind? Jack-o’-lanterns? Thanksgiving? Pie? Once the weather gets crisp and cool, we go nuts for the orange gourd—from pumpkin spice lattes to pies to muffins and more. But pumpkin is much more than a Halloween decoration or a flavor to jazz up your coffee (though we love that too!). The health benefits of pumpkins are huge, especially for women. Whether you buy it canned (hint: make sure it’s BPA free!), make your own puree, or bake the seeds, you should definitely add more pumpkin to your diet.
Pumpkin and pumpkin seeds ease cramps and bloating. According to the University of Maryland Medical Center, they can help reduce pain during menstruation because they’re full of vitamin E. When you know your cycle is around the corner, try the Pumpkin Spice Smoothie .
Is your period a thing of the past? Or are you in perimenopause, the stage where your body prepares itself for menopause? Symptoms typically start when you are in your forties or early fifties; however, it’s possible to go through perimenopause in your early thirties!
Either way, pumpkin is a good food for you. In fact, the oil in pumpkin seeds has phytoestrogens, which, according to the US National Library of Medicine, help with menopausal symptoms like hot flashes, joint pain, and headaches. Phytoestrogen also helps raise HDL, or “good” cholesterol, which can be very important when you pass the period years.
Pumpkins rock for our reproductive health, but they’re actually just good for us, period—feel free to share the benefits with your significant other too. Here are some more reasons everyone should be noshing on more orange goodness.
FLU SEASON FRIEND
Fall is the start of cold and flu season, and it also happens to be when pumpkin grows best. Luckily, nature understands our needs, because pumpkin is perfect for strengthening your immune system. The zinc found in pumpkin seeds and sunflower seeds supports healthy immunity, and it also helps with sleep, mood, and eye and skin health. The Standard American Diet (or SAD) is pretty low in zinc, which can translate into chronic fatigue, acne, and even depression.
BRAIN HEALTH
When you think about omega-3 fatty acids, you might think of fish like salmon or even krill oil. But those of us who don’t eat a lot of seafood need to get omega-3s somewhere else. It turns out pumpkin seeds are an amazing source of plant-based omega-3s. There are an insane amount of benefits of consuming omega-3s, from fighting depression to staving off memory loss. Plus, they taste great when baked with cinnamon or sea salt, depending on your flavor preference.
SWEET DREAMS
Sleep is critical for our overall health, but with busy schedules, on-screen distractions, and late nights, it’s not easy to tuck in for a solid 6 to 8 hours every night. Pumpkin seeds are a natural sleep aid because they contain tryptophan (the same amino acid that makes us sleepy after a turkey dinner), which our bodies convert into melatonin, a hormone that helps control our sleep/wake cycles. If you’re having trouble falling asleep, try a handful of pumpkin seeds.
MAKES 1 SERVING
This yummy combo is perfect as a pick-me-up on days when PMS has you down. The ginger helps relieve menstrual pain and cramps, and the oats are high in zinc and magnesium, which can also help prevent and ease cramps. Bananas are loaded with vitamin B6 , which lessens cramping, and high in potassium, which reduces water retention and bloating.
1½ cups unsweetened almond milk, coconut milk, or coconut water
1 orange, peeled
1 fresh or frozen banana
1 cup frozen strawberries
½ cup rolled (old-fashioned) oats
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
¼ teaspoon ground turmeric
In a blender, combine the milk or water, orange, banana, strawberries, oats, ginger, cinnamon, and turmeric. Blend until the desired consistency is reached.
Per serving: 441 calories, 8 g fat (1 g saturated fat), 89 g carbohydrates, 34 g sugar, 276 mg sodium, 15 g fiber, 10 g protein
* Drinking more water is the best way to beat the bloating that comes with PMS. Drinking water encourages your body to release the water that it is storing. Also, limit the amount of salt in your diet the week before your period to prevent water retention, and add fiber to your diet since fiber binds to estrogen, making it easier for us to eliminate the excess hormone.
MAKES 1 SERVING
In addition to the power-packed pumpkin in this smoothie, dates add potassium and magnesium, and cinnamon contains anti-inflammatory antioxidants, all of which can help relieve cramps, mood swings, and other symptoms of PMS. Whip up this smoothie as the perfect treat to get yourself back on track.
1 cup canned pumpkin puree
1 cup unsweetened almond milk or coconut milk
4 Medjool dates, pitted
2 tablespoons natural peanut butter or sunflower seed butter
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
In a blender, combine the pumpkin, milk, dates, peanut or sunflower seed butter, cinnamon, and nutmeg. Blend until the desired consistency is reached, and serve immediately.
Per serving: 294 calories, 20 g fat (2.5 g saturated fat), 102 g carbohydrates, 74 g sugar, 193 mg sodium, 17 g fiber, 12 g protein
* To make prep time easier, buy a large can of pumpkin puree and freeze 1-cup portions in zip-top bags to use as needed. The frozen puree will make the smoothie extra thick and creamy.
Pumpkin contains iron, which promotes fertility, according to Harvard Medical School’s Harvard Health Publications. The vitamin A in pumpkin (consumed as beta-carotene, then converted to vitamin A in the body) is important for hormone synthesis during pregnancy and lactation.
MAKES 2 SERVINGS
The hidden ingredient here is kale, which is high in calcium, vitamins B6 and E, and magnesium, all of which help to relieve menstrual cramps. The raw cacao powder contains antioxidants and the minerals magnesium and iron that relieve PMS symptoms and make this smoothie taste like a decadent treat!
1 cup unsweetened almond milk
3 large leaves kale
1 frozen banana
2 tablespoons raw almonds
2 tablespoons unsweetened cacao powder
1 tablespoon sunflower seed butter
½" piece of fresh ginger, peeled
1 teaspoon agave nectar or honey
In a blender, combine the almond milk, kale, banana, almonds, cacao powder, sunflower seed butter, ginger, and agave nectar or honey to taste. Blend until the desired consistency is reached, then serve and enjoy!
Per serving: 532 calories, 28 g fat (5 g saturated fat), 61 g carbohydrates, 22 g sugar, 285 mg sodium, 17 g fiber, 19 g protein
Sunflower seeds (and sunflower seed butter) are high in vitamin E, zinc, and vitamin B6 , which decrease bloating and cravings and can assist in pain relief. Sprinkle a few into any smoothie for extra benefits.
MAKES 1 SERVING
Ginger is an anti-inflammatory and can provide relief for nausea and pain. Peaches are a good source of fiber and soothe the stomach. Mix up this simple smoothie for a dose of soothing yet energizing goodness to get your day started right.
2 cups frozen peaches
¾ cup unsweetened coconut milk
1 tablespoon honey
2 teaspoons grated fresh ginger *
In a blender, combine the peaches, coconut milk, honey, and ginger. Blend until smooth. (You can add more or less coconut milk to reach your desired consistency.)
Per serving: 205 calories, 4 g fat (4 g saturated fat), 47 g carbohydrates, 41 g sugar, 13 mg sodium, 4 g fiber, 3 g protein
* When selecting fresh ginger, choose hearty, firm roots with a strong fragrance and smooth skin. The skin should not be cracked or withered. Ginger can be refrigerated in plastic wrap for up to 1 week. If you want to keep it longer than a week, peel the root and place it in a container of sherry before refrigerating it.
MAKES 1 SERVING
If you’re suffering from a UTI, this smoothie is a natural Rx. Cranberries contain compounds that help prevent or ease the painful symptoms of a UTI. Pineapple contains an enzyme called bromelain, which decreases inflammation from infection, and the yogurt offers probiotics, or healthy bacteria that can help strengthen your immune system.
½ cup unsweetened cranberry juice
½ cup fresh or frozen cranberries
½ cup fresh, frozen, or canned pineapple chunks
½ cup blueberries
1 banana
6 ounces low-fat plain, vanilla, or berry yogurt
In a blender, combine the cranberry juice, cranberries, pineapple, blueberries, banana, and yogurt. Blend until the desired consistency is reached, adding more cranberry juice if necessary, then serve.
Per serving: 377 calories, 4 g fat (2 g saturated fat), 82 g carbohydrates, 59 g sugar, 125 mg sodium, 8 g fiber, 12 g protein
* If you don’t eat dairy, try yogurt made from soy, almond, or coconut milk, but make sure it has the live active cultures.
MAKES 1 SERVING
This smoothie is packed with fruits, veggies, and nutrient-rich seeds that combine to help you feel calm, cool, and collected. Spinach contains anti-inflammatory omega-3 fatty acids, and the kiwi and blueberries are high in vitamins C, E, and fiber. Blend up this baby for supergreen benefits.
1 cup spinach
1 cup unsweetened coconut milk, almond milk, or coconut water
½ cup low-fat plain yogurt
1 kiwifruit
½ avocado
¼ cup fresh or frozen blueberries
1 tablespoon sesame seeds
1 tablespoon flaxseeds
In a blender, combine the spinach, milk or water, yogurt, kiwi, avocado, blueberries, and seeds, and blend until smooth. Drink immediately.
Per serving: 467 calories, 31 g fat (9.5 g saturated fat), 41 g carbohydrates, 13 g sugar, 130 mg sodium, 15 g fiber, 15 g protein
Sesame seeds are high in calcium and magnesium, which protect bone health, and they also contain tryptophan, an amino acid that manufactures mood-lifting serotonin and that our bodies convert into sleep-causing melatonin. Flaxseeds contain phytoestrogens that help control estrogen in your body and are a good source of vitamin B6 , which lifts your mood.
MAKES 4 SERVINGS
Cauliflower, onions, and carrots all contain phytoestrogens, which increase estrogen and prevent or ease menstrual and menopausal symptoms. Topped with a dollop of Greek yogurt, this delicious chilled soup is both satisfying and beneficial.
1 tablespoon olive oil
1 yellow onion, chopped
2 cups low-sodium vegetable broth
2 cups water
5 medium carrots, chopped
½ head cauliflower, cut into florets
1 teaspoon ground cumin
1 teaspoon ground coriander
1 cup plain 2% Greek yogurt, divided
Salt and ground black pepper
1. In a large saucepan over medium heat, warm the oil. Cook the onion, stirring frequently, for 5 minutes, or until soft.
2. Add the broth, water, carrots, cauliflower, cumin, and coriander, and bring to a boil. Reduce the heat, cover, and simmer for 30 minutes, or until the carrots are very tender.
3. Turn off the heat and let the soup cool slightly. Working in batches, add the soup to a blender and puree until smooth.
4. Pour the soup into a large bowl and whisk in ½ cup of the yogurt. Season to taste with salt and pepper. Cover and chill for at least 2 hours, or overnight.
5. Serve the soup with a dollop of the remaining ½ cup yogurt on top.
Per serving: 141 calories, 5 g fat (1.5 g saturated fat), 18 g carbohydrates, 9 g sugar, 238 mg sodium, 5 g fiber, 7 g protein
* You can do lots with Greek yogurt in addition to adding a dollop onto soups and smoothies! Yogurt is a natural meat tenderizer. Mix it with spices and use it on chicken or fish. It can also be mixed with honey or herbs and used as a creamy dressing.
Greek yogurt makes a lighter dip than sour cream, and the cooling effect of yogurt is a great way to balance the heat of curries and spicy dishes.
MAKES 4 SERVINGS
This cooling soup blends specific fruits that offer relief when you’re feeling queasy. Gingerroot contains chemicals called gingerols and shogaols that relieve nausea and vomiting. Watermelon eases heartburn and reduces swelling, due to its high water content and fruit sugars. It also alleviates morning sickness and dehydration. Coconut water is a terrific hydrator as it contains calcium, magnesium, potassium, and sodium.
6 cups canned coconut water
3 cups chopped watermelon
2 cups chopped cantaloupe
1 cup lemon juice
2" piece of fresh ginger, peeled and grated
6 mint leaves, halved lengthwise
1 teaspoon agave nectar, or to taste
In a large bowl, combine the coconut water, melons, lemon juice, ginger, mint leaves, and agave nectar. Blend until the desired consistency is reached. Serve chilled.
Per serving: 146 calories, 0 g fat (0 g saturated fat), 37 g carbohydrates, 31 g sugar, 80 mg sodium, 1 g fiber, 3 g protein
Lemons are acidic but, when digested, they raise your body’s alkalinity, which restores its pH balance. This alkalinity action relieves the nausea that was due to imbalance in the gut.
MAKES 4 SERVINGS
Both Brussels sprouts and onions contain phytoestrogens, which can help boost estrogen levels and combat hot flashes. Whip up this confidence-boosting soup to soothe troublesome temperature changes and ease your way through perimenopausal symptoms.
1 tablespoon olive oil
1 cup finely chopped onion
¼ cup finely chopped red bell pepper
6 cloves garlic
5 cups low-sodium vegetable broth
3 cups trimmed and quartered Brussels sprouts
2 teaspoons Italian seasoning blend
1 teaspoon parsley
½ teaspoon ground black pepper
1 cup unsweetened coconut milk, or ½ cup coconut cream and ½ cup coconut milk for extra creaminess
1. In a large saucepan over medium heat, warm the oil. Cook the onion, bell pepper, and garlic, stirring frequently, for 5 minutes, or until soft.
2. Add the broth, Brussels sprouts, Italian seasoning, parsley, and black pepper and bring to a boil. Reduce the heat and simmer for 30 minutes, or until the sprouts are tender.
3. Add the coconut milk, then puree the soup using an immersion blender. (Or let the soup cool slightly, transfer to a blender, and, working in batches, puree until smooth. Reheat before serving.)
Per serving: 148 calories, 7 g fat (3 g saturated fat), 19 g carbohydrates, 6 g sugar, 214 mg sodium, 5 g fiber, 3 g protein
Coconut milk and coconut cream are made by boiling the coconut meat with coconut water. The difference between milk and cream is in the coconut concentration and the consistency: Coconut milk has the consistency of cow’s milk and is made from simmering one part shredded coconut in one part water. Coconut cream is much thicker and richer. It is made by simmering four parts coconut in one part water.
MAKES 4 SERVINGS
This savory, creamy, comforting soup will become your go-to meal—mix up a batch in advance of Flo’s arrival. Broccoli is loaded with vitamins A, B6 , C, and E and the minerals calcium, potassium, and magnesium. Spinach is high in calcium, which helps alleviate menstrual cramps. And Cheddar cheese contains calcium: Eating calcium-rich dairy products, especially those with added vitamin D, lowers the risk for developing PMS by as much as 40 percent.
2 tablespoons olive oil
1 onion, chopped
1 teaspoon sea salt, divided
1 teaspoon ground black pepper, divided
1 cup quinoa, rinsed
2 teaspoons minced garlic
7 cups low-sodium vegetable broth
5 cups chopped broccoli
1 large russet potato, peeled and chopped
3 cups spinach
2 tablespoons tahini
1 cup shredded Cheddar cheese *
1. In a large stockpot over medium heat, warm the oil. Add the onion, ½ teaspoon of the salt, and ½ teaspoon of the pepper and cook, stirring frequently, for 5 minutes, or until golden and tender.
2. Stir in the quinoa and garlic. Add the broth, broccoli, and potato. Bring to a boil and reduce the heat to a simmer. Cover and cook for 30 minutes.
3. Add the spinach, tahini, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper. Cook, uncovered, for 4 to 5 minutes, or until the spinach has wilted.
4. Remove the soup from the heat, and let it cool slightly. Transfer it to a blender and puree in batches.
5. Return the pureed soup to the pot, add the cheese, and cook over low heat until the cheese has melted.
Per serving: 530 calories, 23 g fat (8 g saturated fat), 60 g carbohydrates, 6 g sugar, 859 mg sodium, 9 g fiber, 20 g protein
* Vegan? You can substitute vegan Cheddar-style shreds. Note that the protein content in vegan cheese is lower than in dairy cheese. In addition, most vegan cheeses contain little calcium and vitamin D, so you need to get them elsewhere in your diet. Fortified soy products and dark leafy green vegetables are excellent sources of calcium, and fortified soy milk is a good source of vitamin D.
MAKES 4 SERVINGS
Mushrooms are high in iron, a critical nutrient that helps increase fertility. Women who increase iron intake during the preconception period have a higher fertility rate than women who are iron deficient. Turmeric contains curcumin, which has proven estrogenic activity (meaning it imitates the activity of estrogen). Blend up this savory soup and share it with your significant other when you’re ready to start trying to conceive!
2 tablespoons olive oil
3 large shallots, sliced
½ teaspoon salt + additional to taste
3 cloves garlic, chopped
2 teaspoons dried thyme
2 teaspoons dried sage
⅓ teaspoon ground turmeric
¾ pound shiitake mushrooms, stemmed and chopped
1½ pounds oyster mushrooms, chopped
5 cups water + additional for blending
3 teaspoons tamari + additional to taste
Ground black pepper
1. In a medium pot over medium heat, warm the oil. Add the shallots and cook, stirring frequently, for 5 minutes, or until light brown. Add the ½ teaspoon salt and the garlic and cook, stirring, for 3 to 4 minutes.
2. Stir in the thyme, sage, and turmeric. Then add the mushrooms.
3. Add the 5 cups of water and bring to a boil over high heat. Cover the pot and simmer for 20 minutes, or until the mushrooms are tender.
4. Remove the pot from the heat. Let the soup cool down, then transfer it in batches to a blender and blend until smooth. Add ½ cup of additional water at a time as needed to achieve a thick and creamy consistency.
5. Return the blended soup to the pot and stir in the 3 teaspoons of tamari and black pepper to taste. Taste and adjust the seasonings, adding additional tamari, salt, and pepper, if desired.
Per serving: 195 calories, 8 g fat (1 g saturated fat), 28 g carbohydrates, 6 g sugar, 514 mg sodium, 6 g fiber, 10 g protein
