Sue Bedford (MSc Nutritional Therapy)
Looking For Fertility Friendly Lunch or Brunch Ideas? Why Not Try some ‘Nutritious and Delicious’ Mushroom and Watercress French Toast?
Did you know
Mushrooms are high in protein and folate, as well as selenium and vitamin D, all of which are beneficial to fertility and overall health. Mushrooms contain a significant quantity of vitamin D and create more when exposed to sunshine. For optimal advantage, set your mushrooms on a dish exposed to light (such as a windowsill) for a few hours before eating them. Mushrooms are also a great source of protein and are a good source of B vitamins including folate and niacin which are all important for fertility and for your general health too. Eaten raw mushrooms are a great prebiotic food and help to feed the ‘good’ bacteria in the gut. In addition, the very fact that mushrooms contain a great amount of vitamin D means that they are great not only in relation to supporting the immune system but also for hormone health and bone health.
Watercress is a wonderful addition to any dish. It is a member of the cruciferous vegetable family and is rich in many nutrients including vitamins B, C, E and K, calcium, beta-carotene, iron and iodine.
Eggs are packed full of vital vitamins and minerals. They in fact provide all vitamins, with the exception of vitamin C, as well as many minerals, and are a great source of high-quality protein, fat, and calories.
Sourdough contains naturally occurring bacteria along with fibre which acts as a prebiotic (these feed the good bacteria in the gut) and is therefore regarded as being a good option when it comes to gut health. Sourdough is more digestible than other standard loaves and more nutritious too. Sourdough is a good source of most B vitamins, especially folate, and also iron, both of which are important in the production of healthy red blood cells.
Mushroom and Watercress French Toast (makes 1 portion)
Ingredients:
- 1 slice sourdough
- 1 egg
- 80g mushrooms, halved
- 1 clove garlic, crushed (optional)
- 80g watercress, chopped
- 50g grated cheddar cheese
- 2 Tsp butter
Method:
Beat the egg in a bowl with a pinch of salt and pepper. Cover both sides of the sourdough bread with the egg. In a frying pan over medium heat, melt some butter and fry the eggy bread for a few minutes. Flip it and sprinkle the grated cheese over the cooked side so it melts. Meanwhile, sauté the mushrooms in a pan with a knob of butter over medium heat (include garlic if using). As the mushrooms begin to brown, add the watercress and fry for no more than a minute, or until the watercress has barely wilted. Serve the mushrooms and watercress with plenty of black pepper on top of the cooked toast.
