Sue Bedford (MSc Nutritional Therapy)
Love a homemade pavlova? Why not make this lovely fertility-friendly Pavlova containing stevia and natural fruit sugars and wow your friends this Coronation weekend?! Easy to make, delicious and bursting with fertility-friendly fruit- yet a low-sugar option. Simply Nutritious and Delicious!
Stevia or Xylitol are natural alternatives to sugar. Stevia is a good choice for those with PCOS or diabetes. Stevia is a plant that is naturally sweet – the leaves are used to make a powder or liquid which can be used instead of sugar and does not cause blood sugar level to spike. Xylitol is a natural alternative to sugar. It is derived from the fibres of plants and can be extracted from a variety of vegetation including berries, mushrooms, birch bark and corn husks.
Raspberries -are fantastic as they are a low GL (Glycaemic load) fruit- helping to stabilise blood sugar levels. They have been linked to protecting sperm from oxidative stress. They also contain magnesium, which is involved in the production of testosterone. Raspberries are a good source of folate too- important in helping to prevent neural tube defects in the developing foetus.
Figs are loaded with minerals such as zinc, manganese, calcium, magnesium and vitamin B6 – all of which play an important role in supporting reproductive health. Figs also contain a lot of iron, which are important for healthy eggs and ovulation. Fully ripened figs as well as dried figs are packed with antioxidants. Figs contain a good amount of fibre so are helpful in weight loss and weight management programs and they are great for a snack too as they help people to feel full.
Pomegranate seeds -one of the oldest fruits which has been a symbol of health and fertility for centuries. Pomegranates are an excellent source of flavonoids and polyphenols. They also contain vitamin C, vitamin B5 (Pantothenic acid) and folate, along with, vitamin A, vitamin E, zinc and fibre. In relation to fertility, pomegranates possess anti-inflammatory properties. They are also thought to support fertility by helping balance hormones and increasing blood flow to the uterus. Pomegranate is rich in zinc- this has been shown to increase sperm count and sperm quality – both are important for successful conception.
Natural live yoghurt is great for the gut as it contains friendly probiotic bacteria (such as lactobacillus)- all health starts in the gut. It is also a good source of protein, calcium and provides selenium too.
Coronation Raspberry, Fig and Pomegranate Pavlova
Ingredients:
8 egg whites, (medium eggs)
1/4 tsp lemon juice
50 g stevia, powder (or xylitol)
500 ml natural strained yogurt ( or 600ml double cream)
100g light cream cheese
For the garnish:
Raspberries, figs, pomegranate seeds (or choose your own) Garnish: Mint Leaves Edible glitter (optional)
How to make:
Preheat the oven to 100 degrees Celsius.
In a large bowl, beat the egg whites with the lemon juice together, until they start turning fluffy.
Pour in the stevia in batches and beat for 10-15 minutes until the mixture turns glossy.
Line a large baking tray with baking paper.
Place a small bowl in the middle of the baking paper, using a tablespoon, spoon the mixture around it so that once you remove the bowl, it will be a ring shape like a wreath. Then use a fork to create decorative peaks.
Carefully lift out the bowl and bake in the oven for 1 hour – turn off the heat and leave to cool completely in the oven, without opening the door. Prepare your fruit and whip up the natural yogurt and cream cheese.
Top the meringue with the natural yogurt and cream cheese mixture (if you wish to use double cream instead whip this up and add on the top of the pavlova instead of the yogurt and cream cheese) and then decorate with the fruit. Add a few mint leaves for colour and sprinkle a little edible glitter for a bit of Coronation sparkle.
