Our bodies are made up of complex networks, and our reproductive system is one of them. Fertility is influenced by an almost incalculable number of circumstances, including lifestyle factors, like exercise and stress; environmental inputs, such as pollution and pesticide exposure; genetic issues, like chromosomal abnormalities and inherited disorders; and more.
Many of these circumstances are out of our control, but one key contributor to reproductive health is relatively straightforward: nutrition.
Research consistently finds that a healthy pre-conception diet can support a healthy pregnancy. And there’s evidence to suggest that consuming specific vitamin-, mineral-, and nutrient-dense foods can balance hormones and improve the function of your reproductive system.
Studies show that omega-3 fatty acids, like those in walnuts and eggs, may improve ovarian function. Lentils and quinoa are both loaded with folate, a vital nutrient for a healthy pregnancy. Sweet potatoes are high in beta-carotene, which can help balance progesterone and other hormones. And antioxidant-rich foods, like wheat germ, may improve sperm motility.
Whether you’re planning a pregnancy or simply want to restore balance to your hormones, these recipes can bring more fertility-friendly foods to your plate.
Lentil and Crisp-Quinoa Salad
Makes 4 servings • Prep time 10 minutes • Cook time 45 minutes
- 1 cup dry French lentils, rinsed
- ½ cup dry quinoa, rinsed
- 1 tsp. sea salt, divided
- 1 red or orange bell pepper
- 2 tbs. plus 1/3 cup extra-virgin olive oil, divided
- ¼ cup apple-cider vinegar
- 1 garlic clove
- 1 tsp. honey
- 1 large cucumber, seeded and diced
- ½ cup finely diced red onion
- ½ cup fresh mint, minced
- Add the lentils to a saucepan with 2 cups of water and bring to a rapid simmer.
- Cook, uncovered, for 20 to 30 minutes until tender, adding more water as needed to keep the lentils submerged. Drain the remaining liquid and rinse the lentils with cool water.
While the lentils cook, make the quinoa.
- In a second saucepan, bring 1 cup of water and ¼ teaspoon of the salt to a boil, then add the rinsed quinoa and cover.
- Turn the heat to low and simmer for 15 to 20 minutes, or until the quinoa is tender. Remove from the heat and allow to rest for 10 minutes.
Meanwhile, prepare the bell pepper.
- Preheat the broiler, then halve the pepper and remove the stem and seeds.
- Place the pepper halves on a baking tray, cut side down, and broil until blackened spots begin to form on the skin, about five to seven minutes. Remove from the oven, place in a bowl, and cover with a towel so the pepper continues to soften.
- Heat a skillet over medium. Add the 2 tablespoons of olive oil, then add the cooked quinoa and sauté over medium heat, stirring often, until the quinoa is crisp — approximately 10 minutes.
- Stir in ¼ teaspoon of the salt and set aside to cool slightly.
Make the dressing.
- To make the dressing, combine in a blender the bell pepper, remaining ½ teaspoon salt, 1/3 cup olive oil, vinegar, garlic, and honey. Blend until smooth.
Prepare to serve.
- Mix the lentils and quinoa with the cucumber, onion, and mint in a large bowl.
- Toss with the dressing just before serving.
Black Bean and Sweet Potato Quesadillas
Makes 4 servings • Prep time 10 minutes • Cook time 35 minutes
- 2 large sweet potatoes (about 2 lb.), peeled and diced into 1-inch cubes
- 1 tsp. sea salt, divided
- 1 15-oz. can black beans, drained and rinsed
- 1½ tsp. ground cumin
- 1 tsp. dried oregano
- ¼ tsp. garlic powder
- ⅛ tsp. chili powder, plus more to taste
- 5 oz. queso fresco, crumbled or diced
- 5 oz. white cheddar cheese, grated
- 4 tsp. extra-virgin olive oil, divided
- 8 8-inch tortillas (corn, flour, or other)
- ½ small white onion, diced
- In a large saucepan over medium heat, add the sweet potatoes and just enough water to cover them.
- Stir in ½ teaspoon of the salt, then cover and bring to a simmer. Cook until the potatoes are fork-tender, about seven to 10 minutes. Drain and transfer to a large bowl to cool slightly before roughly mashing with a fork.
- Add the beans, cumin, oregano, garlic powder, chili powder, remaining ½ teaspoon salt, and cheeses to the mashed sweet potatoes. Stir to combine.
- Heat a skillet over medium, then add 1 teaspoon of the olive oil.
- Lay one tortilla in the pan, then cover it with a layer of the sweet potato mixture. Sprinkle with the diced onion, then top with a second tortilla.
- Cover and cook until the cheese has melted, about three minutes.
- Uncover the skillet and carefully flip the quesadilla, then cook, uncovered, until both sides are golden brown and the edges are starting to crisp, about three minutes more. Repeat with the remaining olive oil, tortillas, and sweet potato mixture.
- Allow the quesadillas to cool slightly before cutting into wedges and serving.
Garlic-Walnut Chicken Thighs
Makes 4 servings • Prep time 10 minutes • Cook time 45 minutes
- 1 cup walnuts
- ½ cup cilantro, loosely packed, plus more for garnish
- 1/3 cup baby spinach, loosely packed
- 3 cloves garlic, roughly chopped
- 2 tbs. lemon juice
- 2 tsp. gochujang
- 1 tsp. smoked paprika
- 1 tsp. ground coriander
- 1 tsp. dried thyme
- ¾ tsp. sea salt
- 1 tbs. extra-virgin olive oil
- 6 boneless, skinless chicken thighs
- ¼ cup chicken stock
- Cooked rice, for serving
- Preheat the oven to 300 degrees F and line a sheet pan with parchment paper.
- Spread the walnuts on the pan and roast for seven to 10 minutes, until fragrant and toasted.
- Transfer the walnuts to a food processor and pulse until they’re the consistency of a chunky nut butter.
- Add the cilantro, spinach, garlic, lemon juice, and gochujang. Process into a paste and set aside.
- Increase the oven temperature to 350 degrees F.
- Mix the paprika, coriander, thyme, and salt in a small bowl, and sprinkle the mixture evenly over the chicken thighs.
- Place a large oven-safe skillet over medium heat, then add the oil. When the oil is hot, brown the chicken thighs for about three minutes on each side, then remove from the pan. Add the walnut paste and chicken stock to the pan and stir to combine with chicken juices, then turn off the heat.
- Place the chicken thighs back in the skillet in an even layer, turning to coat with the paste.
- Bake for 18 to 20 minutes, or until the internal temperature of the chicken reaches 165 degrees.
- Garnish with cilantro leaves and serve over rice.
Wheat-Germ Gremolata Pasta
Makes 4 servings • Prep time 15 minutes • Cook time 20 minutes
- 3 tbs. extra-virgin olive oil, divided
- ¼ cup finely minced shallot
- 14 oz. bronze-cut linguine (or gluten-free alternative)
- 2 tsp. sea salt, divided
- ¼ cup wheat germ
- 1 cup loosely packed parsley, finely chopped
- ¼ cup loosely packed basil, finely chopped
- 2 tbs. grated Parmesan cheese
- 2 cloves garlic, grated
- 1 tbs. fresh lemon juice
- 1 tbs. finely chopped raw almonds
- ¼ tsp. red-pepper flakes, plus more to taste
- Place a large pan over medium heat and add 1 tablespoon of the olive oil. When the oil shimmers, add the shallot and cook for about three minutes, stirring frequently, until soft and fragrant.
- Place the linguine in the pan and add 4 cups of water and 1 teaspoon of the salt. Bring to a simmer and cover. Allow to cook, stirring occasionally, until the pasta is al dente and most of the water is absorbed, about 10 minutes.
While the pasta is cooking, make the gremolata.
- Place a second pan over medium heat and add the remaining 2 tablespoons of the olive oil.
- Add the wheat germ and stir to evenly coat with the oil. Cook, stirring frequently, until the wheat germ is toasted and crisp, about five minutes.
- In a medium bowl, mix the wheat germ with the finely chopped herbs, cheese, garlic, lemon juice, almonds, red-pepper flakes, and remaining 1 teaspoon of salt.
- Without draining the pasta, add the gremolata to the pan and toss to distribute evenly. Serve warm.
This article originally appeared as “Eating for Fertility” in the March/April 2026 issue of Experience Life.
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