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Cookbook Final
Cookbook Final
yes,
YOU CAN GET
pregnant
cookbook
mindful nutrition for
improving your
fertility now
and into
your
40’s
AIMEE E. RAUPP
M.S., L.AC.
Author of
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
There are many reasons to pick up a cookbook about fertility. Maybe you’re
trying to get pregnant now, maybe you’ve struggled with fertility challenges in the past
and are looking to make some changes, maybe you’re in the throes of fertility treatments
and need more guidance on how to nourish your body, maybe a loved one of yours is
having difficulty conceiving and you want to know the best ways to support them, maybe
you are a same sex couple and want healthier eggs or sperm, maybe you have gone
through one or more miscarriages and need a fresh perspective on how to approach your
fertility, maybe you’re in your 40’s and want to do everything possible to optimize your
health and fertility now or maybe you want to know about how to best preserve your
fertility and help your body now for a time in the future when you are ready to conceive.
Whatever your reason for picking up this book, I honor your desire to know more and
I am Aimee Raupp and I want to help you improve your health and optimize your
fertility because I know that fertility struggles suck. Feeling disempowered and in doubt
of your body and its state of health is emotionally draining. Not knowing where to turn
to get help can feel lonely. Feeling overwhelmed by worry over your ability to conceive
when you want to is paralyzing. Being told by your doctor that your options are limited
and your chances of conception are slim feels harrowing. It is for those reasons and more
that I wrote this book. I want to inspire hope in your heart and remind you of the power
you have over your health and fertility. With The Yes, You Can Get Pregnant Cookbook
it is my mission to show you that food and mindfulness, or as I call it, mindful nutrition,
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
for. My intention
is your best ally when it comes to conceiving the healthy child you long Commit to memory the Yes, You Can Get Pregnant Cookbook rules (as discussed
is that this book will be a roadmap to cooking your way to a healthier, happier, more on page 14) and then flip to any page and start cooking some life enhancing food with
fertile you. My dream is that you will feel not only empowered after reading this book gratitude and love in your heart.
and adopting this lifestyle but that you will confidently own your wellness. It is truly my Don’t forget to have fun!
belief as a seasoned practitioner and a steadfast practicer of what I preach that you have May this be the beginning of your newfound love affair with mindfully nourishing
the power to change your health and improve your fertility. Yes, the power is yours. your body and soul. You deserve it.
I wrote this book to remind you of that. Lastly, I’d like to remind you that: you have the power to change your health
How do I know the mindful nutrition approach works? Because I have helped and improve your fertility.
naturally and with ease at 40 years old (and, I plan on doing it again at 42!)
More and more western medical research supports that both nutrition and our state
of mind affect our health, how we age and ultimately our fertility. This book will provide
you with a revolutionary roadmap and nourishing recipes on how to not only improve and
It is with deep gratitude that I invite you to empower yourself with the knowledge
herein and embrace this lifestyle as a means to improve your ability to conceive.
Know when I talk about you and your partner (spouse, lover, wife, husband), I
embrace all partnerships and their wishes to conceive. As well, I proudly stand by your
Use this book as a guide towards a healthier and more informed you.
Take time to read and understand all of this book so that you can truly grasp this
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
TABLE OF CONTENTS
Introduction................................................................................................................9
The Basics.................................................................................................................19
The Recipes...............................................................................................................21
Bone Broth......................................................................................................21
Soups.............................................................................................................25
Breakfas..........................................................................................................38
Eggs................................................................................................................42
Seafood..........................................................................................................52
Meat...............................................................................................................55
Fermented Foods............................................................................................61
On the Go Snacks..........................................................................................67
Sweet Treats...................................................................................................72
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Introduction
As I write this introduction to The Yes, You Can Get Pregnant Cookbook, I am 35
weeks pregnant, sipping on some homemade bone broth and feeling incredibly grateful.
At 40 years of age, my partner (who is 44) and I conceived naturally on our second
month of trying. Over my decade of clinical experience working with women who are
trying to conceive, I know how fortunate I am. I am honored to say that as a practitioner
of Traditional Oriental Medicine (TOM), a five thousand year old medical system that
achieve a healthy, happy, successful pregnancy. Through using the modalities of TOM
like acupuncture and Chinese herbs along with lifestyle and dietary changes I guide
When I got pregnant naturally and easily at 40 and it became even clearer to me
how important the work I do is. Too many women are trying and struggling to conceive.
Too many women are losing sleep over their age and their fertility. Too many women
are anxious over the quality of their eggs and how many they have left. Too many
women are seeking and not finding the help and direction they need. Because of this, I
am on a mission to help women optimize their health and fertility so that they can get
I know you picked up this book because you are looking for help conceiving. This
book will do that and more; it will help you improve your health spiritually and
nutritionally so that you can regain hope and optimize your health and fertility. The Yes,
You Can Get Pregnant Cookbook is more than just a cookbook—it’s a roadmap into the
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
way of life I both preach and practice. I call it the mindful nutrition way of life. I wellness. My job is to help people align those three components so that their health
wholeheartedly believe in this kind of thoughtful living, cooking and eating because I thrives and their fertility improves. In short: you cannot have optimal fertility without
have seen it work for hundreds of women in my practice over the last decade and I have optimal health and you can’t have optimal health without mind, body and soul being in
seen it work for me at 40. sync. When you embrace the mindful nutrition approach to life, it will help you achieve
Mindful nutrition is a conscious way of life that is focused optimal health and fertility and ultimately get pregnant. It worked for hundreds of
on cooking and eating fertility-enhancing and nutrient dense foods women in my practice. It worked for me. I believe it can work for you too.
while living in a present and grateful state of mind. It is my hope that my pregnancy, and the pregnancies of the hundred’s of my
Picture it: you are thoughtfully food shopping for quality ingredients that you are patients who have followed this approach, serve as inspiration to all of you to really apply
excited to cook with. You are preparing your meal with love and appreciation for the all that I talk about in this book (and in my previous book: Yes, You Can Get Pregnant:
nourishment it will provide. You are then eating and sharing your meal with others all Natural Ways To Improve Your Fertility Now & Into Your 40’s). It is my hope that the
with a grateful heart. If this sounds somewhat unrealistic to you, don’t worry, I’ll walk stories of women who have gone before you will motivate you to take back the control
you through it all and show you how simple it is and easily you can incorporate into your over your health by vigilantly embracing the mind-body approach I have laid out herein.
life right now. The key is being mindful and viewing food as so much more than It is my hope that you no longer live in fear over what your doctors have told you or what
something we eat, but something that enhances our health, something that comes from you have read on the internet about your fertility. It is my hope that you put an end to
nature to provide our bodies with nutrients for optimal functioning and most importantly letting your infertility (a word I despise and will not use again in this book) define you.
a tool you can use to not only improve your fertility but your life emotionally and Rather, I hope you embrace the fact that your health and fertility are in your hands. You
spiritually. When you view cooking and eating as an extension of your health you will can improve your fertility, you are not broken, your body is dynamic and smart and it
increase your odds of getting pregnant. innately knows how to conceive. Dig into this book, restore some hope in your heart and
As a practitioner and a disciple of TOM who specializes in women’s wellness I get on track with reminding your female reproductive system of what it inherently knows
view my health and fertility and your health and fertility holistically. This means I see how to do—conceive and carry to term a healthy baby. You really do have the power to
the entire body as being interconnected emotionally, physically and nutritionally. They change your health and improve your fertility.
all feed off of one another and they all intertwine and create the foundation of your
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Take a deep breath, thank yourself for beginning to have hope again and join me Mindful Nutrition In Everyday Life
on a mindful nutrition journey that will optimize your health and fertility while I am not a recipe follower. When I cook, I follow my passion for good
cultivating a more grateful heart and home for you and your family. wholesome food and I make creations that are cooked with love and gratitude. And,
But before you turn the page, I need to ask one thing of you: can you try—just guess what? They always taste delish! When I worked on the recipes in this book, I kept
try—to believe in your fertility more than you don’t? That will really set us off on a that notion of passion and gratitude in mind. I also kept in mind the importance of
positive trajectory that will massively influence your ability to optimize your health and simplicity, budgets, cooking what’s on hand in the kitchen and that we all love yummy
fertility. comfort food. Most importantly, I kept in mind that I know you are likely feeling
stressed about your ability to conceive. There are many easy to follow recipes laid out in
this book, but the first recipe I want you to employ right now is not a cooking recipe, it’s
a mindful one.
Repeat after me: I have the power to change my health and improve my
fertility.
Yes, you do. And, by picking up this book and reading this far I know you
believe on some level that you can influence your health and your fertility through food
cooking and eating fertility-enhancing and nutrient dense foods while living in a present
and grateful state of mind. So, what do I really mean by that and how can it help you get
pregnant?
To better understand, let’s first break down the words mindful and nutrition so
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Mindful. Mindful means to be present, to be aware, to be conscious, to be in the taking in nutritious, good quality and nutrient dense foods. I define “food” as: nutritious
moment; all of those being states, those feelings, relate to mindfulness. I want you to be substance that occurs naturally in nature, e.g. it grows in trees or in the dirt, it comes from
your best version of mindful when you are both cooking and eating. I want you to be the sea or walks on legs. Nutritious, fertility boosting, good quality and nutrient dense
mindful of where your food came from, what nutrients it will provide for your body, how food does not come from a laboratory, isn’t manipulated to be fat-free or low-fat, fortified
it was prepared, how good it tastes when you eat it, how good it feels to eat food that will with synthetic vitamins, enhanced with colors or dyes or covered in fertility-reducing
improve your health and your fertility and how much gratitude you have for your access pesticides; that is not food. And, the types of foods I call traditional fertility foods are
to such foods. Think about it, when was the last time you ate and thought about all of unmanipulated, pesticide free, farm fresh, nutrient dense foods like eggs and vegetables
these things? When was the last time you thanked your food for providing you and organ meats and homemade chicken soup made from the whole chicken that just
nourishment, health and vitality? Or have you ever looked at food as a means to improve came from the local farm down the road. Think of health optimizing, fertility enhancing
your fertility? Food is your body’s fuel. Food is imperative to your survival and crucial food like the kind of food your grandparents and great grandparents ate: grass fed animals
to your ability to procreate. that are grazing in pastures the same way they have for eons versus commercially farmed
I encourage you to begin NOW on the mindful nutrition path. Slow down when animals that eat pesticide-rich and genetically modified corn and soy from feed bags;
you eat, taste each bite of your food, feel it in your mouth, appreciate your food, see your fresh picked apple from a local orchid versus apple flavored fat-free sugar loaded fruit
food as a tool to optimize your fertility and lovingly cook your food and eat it with a “roll-up”; a luscious baked sweet potato grown on a local organic farm versus sweet
grateful heart as nutritious food is the cornerstone of your health and fertility. potato flavored potato chips fried in corn oil; golden yellow butter from grass fed cows
From a TOM perspective, the mental emotional component is key to your rich in essential fertility enhancing fats versus chemically manipulated, trans fats loaded,
wellness; it is one of the foundational properties of your health. Therefore, being mindful low fat pale yellow margarine. When I talk about nutrition I am talking about
is one of the most powerful tools you have for enhancing your fertility. nourishment from foods that are organic and thriving in their natural environment.
Nutrition. The Merriam-Webster definition of nutrition is: Nourishing your body with such traditional foods that provide nutrients from
“The act or process of nourishing or being nourished; specifically: the sum of the nature will help your overall health thrive, maximize your fertility and improve the
processes by which an animal or plant takes in and utilizes food substances.” quality of your entire reproductive system: your uterus, ovaries, fallopian tubes,
And, that’s exactly what we are talking about here: nourishing your body through menstrual cycle and most importantly the eggs that you ovulate each month (or if you’re
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
a man, the sperm you produce). You see, it is these types of traditional fertility foods that But, before we dig in, here’s something really important I want to share: I know
give your body fresh and fertility enhancing nutrients, imperative vitamins and minerals you are on the path to improving and optimizing your health and ultimately your fertility.
and healthy fats—all of which bring your hormones into balance, improves the quality of I know you desire to one day conceive a healthy, flourishing child and to carry a healthy
the eggs in your ovaries (or the sperm in your testes) and makes it optimal for you to pregnancy to term. I know you can do it as I have faith in your body, even if you might
achieve pregnancy. be a little low on faith right now. I’m glad you came across this book (and, my other
Yes, the food you eat affects your fertility. fertility optimizing resources), as it is more than just a cookbook, it’s a more of a
Repeat after me, your first mealtime mantra: mind-body fertility enhancing guide to getting pregnant. It is meant to help you improve
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ and revitalize your health- spiritually and nutritionally- so that your hormones are
My healthMy health
and and fertility
fertility flourish flourish as I nourish
as I nourish myself
myself withtraditional
with traditional foods.
foods balanced, your uterus is receptive and full of healthy blood flow, the eggs in your ovaries
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ are juicy, plump and full of life and your heart is full of gratitude. When all of that is
You see, the quality of the egg your body ovulates each month (or the sperm a aligned and when you are living your life from a place of nourishment for yourself your
man’s body makes) is a direct function of the internal environment in your body and the health will soar and from that pregnancy can occur. My goal is to help you get pregnant
amount of healthy mind, body and soul nourishment you are receiving. If you are not when you are at your healthiest so that you can get pregnant with a healthy child, have a
living in a mindful state and eating nutrient dense, wholesome, clean and organic foods healthy pregnancy, carry that pregnancy to term and bring that baby home into a healthy
the chances of your eggs (or sperm) being superb quality are slim. What’s most and grateful home. With that said, I know a lot of you are hurting emotionally and I know
interesting to me is that the Eastern TOM view is that food is the most important tool for that getting pregnant is all you want. Following the lifestyle mapped out in this book will
improving health and now, thanks to the Western medical science of epigenetics we have help soothe your aching heart and at the same time optimize your health.
actual evidence based research to back that up. And, my book: Yes, You Can Get
Pregnant: Natural Ways To Improve Your Fertility Now & Into Your 40’s (and, my
ecourse: The Ultimate Source For Improving Your Fertility So You Can Get Pregnant
When You Want To) dives into all of that. For this book, let’s focus on what to eat, how
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
The Basics
The Yes, You Can Get Pregnant diet is outlined in great detail in my book, Yes,
You Can Get Pregnant: Natural Ways To Improve Your Fertility Now & Into Your 40’s
and I strongly recommend you refer to that book (and, The Official Yes, You Can Get
Pregnant E-course) for the ultimate guide on optimizing your health & your fertility.
However, to keep it simple this diet and the recipes that follow incorporate these 6 big
NO’s:
NO Gluten
NO Dairy
NO Sugar
NO Soy
NO Pesticides
NO Artificial Sweeteners
What you can eat is lots of animal protein, fat, veggies and some fruit. Eat more
cooked food than raw food. Be sure to love and appreciate your food and the
nourishment it provides. Make sure that all meats and animal products are pastured or
grass fed and that fruits and vegetables are organic. Oh, and make sure you are
Enjoy!
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
The Recipes
Bone Broths
(*these recipes are adapted from the book, Nourishing Traditions by Sally Fallon)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
“Good broth will resurrect the dead,” says a South American proverb. Bone broth
is a cure-all in traditional households and the magic ingredient in classic gourmet
cuisine, stock or broth made from bones of chicken, fish and beef builds strong
bones, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in
love life–so say grandmothers, midwives and healers.”
- Sally Fallon
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chicken Stock
Ingredients:
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs,
breastbones and wings*
2 tablespoons vinegar
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many battery-raised
chickens will not produce stock that gels.
Directions:
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MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and Place the knuckle and marrow bones and optional calves foot in a very large pot with
the gizzards from the cavity. Cut chicken parts into several pieces. Place chicken or vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones
chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the
parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the
top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up
richer and more flavorful it will be. About 10 minutes before finishing the stock, add coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover
parsley. This will impart additional mineral ions to the broth. the bones; but the liquid should come no higher than within one inch of the rim of the
pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken,
scum will come to the top, and it is important to remove this with a spoon. After you have
let cool and remove chicken meat from the carcass. Reserve for other uses, such as
skimmed, reduce heat and add the thyme and crushed peppercorns.
chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and
reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the
reserve the stock in covered containers in your refrigerator or freezer. parsley and simmer another 10 minutes. You will now have a pot of rather
repulsive-looking brown liquid containing globs of gelatinous and fatty material. It
doesn’t even smell particularly good. But don’t despair. After straining you will have a
delicious and nourishing clear broth that forms the basis for many other recipes in this
Beef Stock book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool
Ingredients:
in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller
about 4 pounds beef marrow and knuckle bones containers and to the freezer for long-term storage.
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The Yes, You Can Get Pregnant Cookbook The Yes, You Can Get Pregnant Cookbook
transferring to the freezer for long-term storage.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mealtime Mantra:
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Bless this food to make me strong, healthy, and brimming with fertility.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Warming Carrot Ginger Soup Optional: Finish with cilantro or fresh mint (you can also finish with remaining coconut
milk or coconut oil)
Ingredients: Variations: You can substitute carrots with broccoli, asparagus or yams
18 Ingredients:
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The Yes, You Can Get Pregnant Cookbook
Aimee E. Raupp M.S., L.Ac.
6. Add bone broth to cover veggies, let simmer for 15 minutes 1 onion, peeled and chopped
7. Add coconut milk 1 carrot, chopped
8. Blend in a food-processor or blender 2 stalks celery, chopped
4 cups water (filtered or spring)
MINDFUL NUTRITION
Optional: Finish FOR
with cilantro or fresh mint (you canIMPROVING
also finish with YOUR
remainingFERTILITY
coconut MINDFUL
1 tsp cuminNUTRITION FOR IMPROVING YOUR FERTILITY
milk or coconut oil) pinch of cayenne pepper
Variations: You can substitute carrots with broccoli, asparagus or yams 1 tsp oregano
sea salt to taste
Immune-boosting Mushroom Soup 1 cup jarred tomato paste
2 cloves garlic, peeled and chopped
Ingredients:
Directions:
2 onions, peeled & chopped
2 cloves garlic, peeled & chopped 1. Saute onion in ghee or coconut oil in a medium sauce pan until translucent, not
1lb mushrooms (choose from white, cremini, shiitake, maitake), sliced caramelized
3 cups white or green tea or water 2. Add remaining ingredients, bring to a boil and let simmer for 30-40 mins
sea salt to taste 3. Add garlic and simmer for 5 more mins
thyme leaves
pinch of turmeric Optional: Stir in 2-3 tbsp of ground flaxseed or garnish with cilantro or parsley
19
3-4 tablespoons coconut milk or coconut oil or olive oil, to serve
The Yes, You Can Get Pregnant Cookbook 20
Aimee E. Raupp M.S., L.Ac. The Yes, You Can Get Pregnant Cookbook
Directions: Ginger
Aimee E.Chicken SoupL.Ac.
Raupp M.S.,
1. Heat coconut oil or ghee in a medium saucepan. Cook onion, covered for about 10 Ingredients:
minutes or until soft. Stir every now and then.
2. Add garlic and mushrooms and stir fry for a few minutes. 1 onion, sliced
3. Add thyme leaves and turmeric 2 celery stalks, chopped
4. Add tea or water, thyme and turmeric and bring to the boil. Simmer, uncovered 8 ounces peeled ginger, cut into 1/2-inch slices
for 10 minutes or until the mushrooms are tender. 2 garlic cloves, crushed
5. Puree in a blender or food-processor, leaving some chunks if you like. 10 whole black peppercorns
6. Season with sea salt to taste and coconut milk, coconut oil or olive oil 1 3-pound whole organic chicken, cut into 7 pieces (2 breasts, 2 legs with thighs attached,
2 wings, 1 back)
Hearty Lentil Soup 6 quarts water (preferably filtered or spring water)
sea salt to taste
Ingredients: cilantro leaves
Directions:
Easy Vegetable Soup 1. Preheat the oven to 400 degrees. On a foil-lined pan, toss the cubed butternut
squash in 2 tablespoons of olive oil and a pinch of salt and pepper. Roast in the
Ingredients: oven for 15-20 minutes (depending on the size of the cubes) until the squash is
tender. Use a fork to test how tender it is.
1 onion, peeled and chopped 21 22
The Yes, You Can Get Pregnant Cookbook 2. In a large pot, add remaining 2 tablespoons of olive oil and onion and sauté over
The Yes, You Can Get Pregnant Cookbook
3-4 vegetables (choose from carrot, celery, yam, broccoli, cauliflower, daikon radish, medium-high
Aimee E. Raupp M.S., L.Ac. Aimee E. Raupp M.S.,heat for about 10 minutes until the onion has softened. Add the
L.Ac.
leek, mustard greens, shiitake mushrooms, cabbage, rutabaga, winter squash, daikon garlic and cayenne and curry powder and sauté for an additional minute.
radish) chopped to 1-2 inch chunks 3. Add roasted butternut squash and bone broth into the large pot. Bring to a
2 tsp Fertility spice mix (see page X) simmer. Allow the mixture to simmer for about 5 minutes to let the flavors
4 cups homemade bone broth (see page X), or enough to cover the veggies combine.
Fresh herb of your choice (parsley, cilantro or mint) 4. Turn off the heat and allow the soup to cool for a few minutes. Puree the soup in
a blender or food processor. If necessary, do this in several batches, then return
Directions: the soup to a clean pot. If the soup is too thick for your taste, add a little bit more
bone broth. Season with a pinch or two of salt and additional chile powder if
1. Place cut veggies in a pot, covering with water desired.
2. Bring to a boil, then let simmer for 20-30 mins 5. To serve, divide amongst soup bowls and garnish each serving with roasted
3. Add Fertility spice mix pumpkin seeds, cilantro, and a dash of freshly ground black pepper. Serve
4. Puree in a food processor or blender immediately.
5. Garnish with parsley, cilantro or mint
30-Minute Kale Chicken Soup
Butternut Squash Soup with Toasted Pumpkin Seeds
Ingredients:
Ingredients: 3 tablespoons olive oil
2 cups sweet Vidalia or yellow onion, peeled and diced small (about 2
32 oz. pre-cubed organic butternut squash medium/large onions)
4 tablespoons extra virgin olive oil 1 cup celery, sliced thin (about 2 stalks)
Kosher or sea salt 2 to 3 cups green cabbage, sliced into thin ribbons (about 1/2 small head of
cabbage)
Freshly ground black pepper
4 garlic cloves, peeled and finely minced
1 large yellow onion, chopped 8 cups homemade chicken bone broth
3 cloves garlic, minced 28 3 to 4 cups shredded cooked chicken29 (I use leftover chicken from making bone
1 teaspoon cayenne broth)
level. Serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in
Ingredients: the freezer for up to 6 months.
3 tablespoons olive oil
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2 cups sweet Vidalia or yellow onion, peeled and diced small (about 2
medium/large onions)
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR Mealtime Mantra:
IMPROVING YOUR FERTILITY
1 cup celery, sliced thin (about 2 stalks)
2 to 3 cups green cabbage, sliced into thin ribbons (about 1/2 small head of I feel loved and supported by the food I choose to eat.
cabbage) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
4 garlic cloves, peeled and finely minced
8 cups homemade chicken bone broth Nibbles & Sides
3 to 4 cups shredded cooked chicken (I use leftover chicken from making bone
broth) Spiced Chickpeas with Kale
4 cups cannellini beans, soaked overnight
1 tablespoon dried parsley
1 teaspoon dried oregano Ingredients:
1 teaspoons salt, or to taste
1 teaspoon black pepper, or to taste 3 tablespoons olive oil
leaves from 4 large stalks of kale, torn into bite-sized pieces (discard the center 2 small red onions, cut into wedges
thick rib) 2 tablespoons mild curry paste
1 cup zucchini, diced small (from about 1 medium zucchini) 3 small tomatoes, diced
1 tablespoon lemon juice, optional (brightens up the flavor)
1 (15 0z) can chickpeas, drained and rinsed
Directions: 1 ¼ cup homemade bone broth (see page X for recipe)
1 ½ cups chopped kale
1. To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over 23 Kosher or sea salt
The Yes,medium-high
You Can Get heat
Pregnant Cookbook
for about 7 minutes, or until vegetables begin to soften. Stir
Aimee E. Raupp M.S., L.Ac. Black pepper
intermittently.
2. Add the cabbage and sauté for about 3 minutes, or until cabbage wilts and softens.
Stir intermittently. Directions:
3. Add the garlic and sauté for another 1 to 2 minutes. 1. In a large saucepan, heat the olive oil over medium heat and sauté the onions for
4. Add the bone broth, shredded chicken, beans, parsley, oregano, salt and pepper to about 5 minutes until they begin to brown. Add curry paste, tomatoes, chickpeas,
taste, and boil about 5 minutes, or until chicken is warmed through. and bone broth. 24
5. Add the kale, zucchini, optional lemon juice, and boil 1 to 2 minutes, or until kale
The2.Yes,Bring the mixture
You Can to a boil,
Get Pregnant then reduce the heat and allow the mixture to simmer
Cookbook
has wilted and zucchini has softened.
Aimee E.forRaupp M.S.,
about 20 L.Ac.
minutes.
6. Taste soup and add salt or herbs, to taste. At any time while making the soup, if
the overall liquid level is lower than you like and you prefer more broth, adding a 3. Add the chopped kale and a pinch of salt and pepper, and then cook over low heat
cup or two of filtered water is okay because at the end you will adjust the salt for 10 minutes. Serve.
level. Serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in
the freezer for up to 6 months. Sesame Kale Chips
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ingredients:
MEALTIME MANTRA
Mealtime Mantra:
IIfeel
feelloved
lovedand
andsupported
supported
by by
thethe food
food I choose
I choose to eat.
to eat. 2 cups fresh kale
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 1 tablespoon olive oil
1 tablespoon organic raw coconut aminos (soy-free soy sauce)
Nibbles & Sides ½ teaspoon sesame seeds
Pinch of sea salt
Spiced Chickpeas with Kale
Directions:
Ingredients:
1. Begin by preheating the oven to 350 degrees.
3 tablespoons olive oil 30 2. Remove all hard stalks from the kale,31then wash and allow the leaves to dry.
2 small red onions, cut into wedges 3. Once the leaves are dry, place them in a large bowl and gently toss with olive oil
1 tablespoon olive oil 2. Remove the seeds from the red pepper, cut the pepper into fourths, and drizzle
1 tablespoon organic raw coconut aminos (soy-free soy sauce) with a little bit of olive oil. Place in oven for approximately 15 minutes.
½ teaspoon sesame seeds 3. In a food processor, combine chickpeas, tahini, minced garlic, lemon juice,
Pinch of sea salt soaked pine nuts, olive oil, cayenne, turmeric, cumin and salt. Blend until
everything is well combined.
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Directions: 4. Once the roasted pepper is cool, add into the food processor and blend again. If
the mixture is too thick, add a tablespoon of water at a time until you’ve reached
1. Begin by preheating the oven to 350 degrees. the desired consistency. Set aside.
2. Remove all hard stalks from the kale, then wash and allow the leaves to dry. 5. In a small frying pan, toast 2 tablespoons pine nuts in 1 tablespoon of olive oil.
3. Once the leaves are dry, place them in a large bowl and gently toss with olive oil Top the hummus with toasted pine nuts and fresh chopped parsley, then serve.
and organic raw coconut aminos.
4. Spread out evenly on an ungreased baking sheet. Sprinkle the kale with sesame Serving Recommendation: serve on top of rice crackers, or serve with a plate of raw
seeds and a pinch of sea salt. veggies.
5. Bake for 5-10 minutes, until the leaves are lightly brown near the edges and
crispy. Mediterranean Roasted Vegetables
Directions: Directions:
1. Place all ingredients but coconut in a blender and blend until smooth. Top with
toasted coconut and enjoy!
1. Soak the nuts in 2-3 cups water overnight.
2. Drain and discard water.
3. Blend nuts with 4 cups water until almost smooth.
Cinnamon Cashew Milk
4. Strain the blended nut mixture using butter muslin or a nut milk bag. A
tight-weave cloth is preferable, as twisting the top tightly enables you to continue
Ingredients:
squeezing out more milk.
Mealtime Mantra:
Directions:
MINDFUL INUTRITION
am grateful as IFOR
pause before this meal,IMPROVING YOUR
for all the blessings of life.FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
Daily, I am fed with good things.
1. In a small pot, add in almond milk, water, and salt. Starting at low-medium heat,
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
bring the mixture to a boil.
2. Once boiling, cook for about 1 minute, until the oats have absorbed the almond
BREAKFAST
milk and water. Remove from heat.
3. Mix in ground flax seed, raisins, and cranberries.
Flourless Banana Pancakes with Flax Seeds
4. Allow to cool, then serve in a bowl with a drizzle of maple syrup, if desired.
Ingredients:
Sweet Fig & Date Muffins
1. Preheat the oven to 400 degrees. Line a 12-count muffin pan with paper muffin
Power “Oatmeal”
liners.
2. In a mixing bowl, combine the dry ingredients and whisk together.
Ingredients:
3. Slowly add in the maple syrup, almond milk, and oil.
4. Once the mixture is well combined, add in the chopped figs and dates. Fill each
2 cups quick quinoa flakes
muffin cup until it’s 2/3 of the way full.
2 ½ cups almond milk
5. Bake in the oven for approximately 20 minutes, or until the muffin tops are
1 cup water
golden brown.
1 scoop of Vital Proteins Collagen Peptides 33
Pinch of salt 32 The Yes, You Can Get Pregnant Cookbook
The Yes,
¼ cup You Can
ground flaxGet Pregnant Cookbook
seed Aimee E. Raupp M.S., L.Ac.
Aimee E. Raupp M.S., L.Ac. Apple Cinnamon Pancakes
¼ cup mixed raisins and cranberries
Ingredients:
Directions:
3 eggs
1. In a small pot, add in almond milk, water, and salt. Starting at low-medium heat,
½ cup applesauce
bring the mixture to a boil.
¾ cup gluten free oats
2. Once boiling, cook for about 1 minute,
38
until the oats have absorbed the almond 39
Sprinkle of cinnamon
milk and water. Remove from heat.
1 teaspoon butter
¼ teaspoon cinnamon
Apple Cinnamon Pancakes 1 tablespoon Chia seeds
Ingredients: Directions:
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
3 eggs 1. In a mixing bowl, combine rice flour, milk, eggs, and salt and whisk together until
½ cup applesauce combined.
¾ cup gluten free oats 2. For the compote, place the mixed berries and orange juice in a small saucepan and
Sprinkle of cinnamon bring to medium heat. As soon as the mixture begins to bubble, reduce the heat.
1 teaspoon butter Mash the berries and juice together using a wooden spoon and continue to cook
Berries, for topping for another 10-12 minutes. Sprinkle in the cinnamon. Remove the mixture from
the heat and mix in the Chia seeds.
○ Transfer the compote to a clean jar and allow the mixture to cool
Directions: completely. Store in the fridge and reheat when you’re ready to serve.
3. In a flat 8-10 inch non-stick pan, or on a non-stick griddle, add just enough ghee
1. Combine eggs, applesauce, oats, and cinnamon in a mixing bowl and mix until to cover the surface of the pan. The ghee will give the crêpes a nice golden color.
well blended. Spread about ¼ cup of batter over the bottom of the pan. Since crêpes are
2. In a medium sized frying pan, add about ¼ teaspoon of butter. Over low-medium supposed to be thin, you want to have just enough batter to cover the bottom of
heat, let the butter melt, then add ¼ cup batter. the pan.
3. Cook for about 2 minutes on each side. Because the batter is thicker, they will 4. Allow the crêpe batter to cook until you are able to flip the crêpe over and then
take a little longer than your typical pancake. continue cooking for about a minute. The hotter the pan is, the hotter they will
4. Once each side is golden brown, remove from the heat. cook so make sure to keep an eye on them.
5. To serve, add fresh berries on top. 5. Once the crêpe is cooked, fill one quadrant of the crêpe with berry compote, and
then fold the crêpe in half, then in half again. If desired, top with another
Gluten-Free Crêpes with Chia Seed & Berry Compote spoonful of compote and garnish with torn mint leaves.
Ingredients:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
MEALTIME MANTRA
½ cup rice flour When I believe food heals, the food I eat will heal me.
¾ cup your favorite milk alternative (coconut, almond, or cashew) Mealtime Mantras:
2 eggs When I believe food heals, the food I eat will heal me.
Pinch of salt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ghee (for cooking the crêpes)
EGGS
Mint leaves, torn into pieces, for garnish
Frittata with Broccoli and Spinach
3 cups mixed berries (ex. Any combination of strawberries, blueberries, raspberries,
blackberries, or cherries)
34 35
4 tablespoons orange juice fresh pressed
The Yes, You Can Get Pregnant Cookbook The Yes, You Can Get Pregnant Cookbook
¼ teaspoon
Aimee cinnamon
E. Raupp M.S., L.Ac. Aimee E. Raupp M.S., L.Ac.
1 tablespoon Chia seeds
Directions:
1. In a mixing bowl, combine rice flour, milk, eggs, and salt and whisk together until
combined.
2. For the compote, place the mixed berries and orange juice in a small saucepan and
bring to medium heat. As soon as the mixture begins to bubble, reduce the heat.
40
Mash the berries and juice together using a wooden spoon and continue to cook 41
for another 10-12 minutes. Sprinkle in the cinnamon. Remove the mixture from
Smoked Salmon & Eggs on “Toast”
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients:
Ingredients: Directions:
2 tablespoons ghee 1. In a large bowl, combine hard boiled eggs, olive oil, lemon juice, green onions,
6 eggs, whisked olives, salt and pepper. Gently toss to combine.
2 ¼ inch thick slices of sweet potato 2. Pop the four sweet potato slices in the toaster on high. They are done when you
Pinch of sea salt can easily poke a fork into them.
Pinch of fresh ground pepper 3. Divide into 4 portions and place a generous scoop of egg salad on top of each
42 piece of sweet potato toast. 43
2-4 pieces of sustainably sourced smoked salmon
4. Top each portion with toasted pine nuts and fresh parsley, then serve.
4 large portobello mushrooms, stem removed, wiped clean
Directions: Olive oil
½ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
1. In a large bowl, combine hard boiled eggs, olive oil, lemon juice, green onions,
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL
½ teaspoonNUTRITION
garlic powder FOR IMPROVING YOUR FERTILITY
olives, salt and pepper. Gently toss to combine. 4 large eggs
2. Pop the four sweet potato slices in the toaster on high. They are done when you 4 tablespoons chopped parsley for garnish
can easily poke a fork into them.
3. Divide into 4 portions and place a generous scoop of egg salad on top of each Directions:
piece of sweet potato toast. 1. Preheat broiler, setting temperature to high. Set oven rack in the middle of the
4. Top each portion with toasted pine nuts and fresh parsley, then serve. oven.
2. Brush a light layer of olive oil onto the mushroom caps on both sides. Sprinkle
37 with ¼ teaspoon kosher salt, ⅛ teaspoon pepper and ¼ teaspoon garlic powder.
Hard Boiled
The Yes, EggsGet
You Can with PickledCookbook
Pregnant Peppers & Chiles
Broil 5 minutes on each side, or until just tender.
Aimee E. Raupp M.S., L.Ac. 3. Remove mushrooms from oven. Switch oven from broil to bake, setting 38
Ingredients: The Yes,temperature to 400 degrees F.
You Can Get Pregnant Cookbook
4. E.
Aimee Break an egg
Raupp M.S.,into each mushroom. Bake 15 minutes, until egg whites are cooked.
L.Ac.
6 large hard boiled eggs 5. Sprinkle the eggs with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper.
½ an avocado, mashed Garnish with parsley, and serve.
Scoop of pickled red peppers, thinly sliced
Notes:
Scoop of pickled chiles, thinly sliced Stuffed and baked portobello mushrooms can become soggy. To avoid sogginess:
Dash of salt
Dash of freshly ground black pepper 1. Wipe clean, don't wash them (they absorb water).
3 basil leaves, thinly sliced
2. Pre-broil to release some of the water.
Directions:
3. In the final stage of baking, bake just until the egg whites are cooked. Baking too long
will result in mushy mushrooms that have released their liquid into the eggs. But even if
1. Begin by slicing each boiled egg in half, lengthwise. Spread a coat of mashed that happens, do not despair: carefully drain the liquid, and place the mushrooms on
avocado on each half of the boiled egg. (There’s no such thing as too much paper towels to soak as much of the liquid as you can.
avocado!)
2. Top each half of boiled egg with a few thin strips of pickled peppers and pickled
chiles. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
MEALTIME MANTRA
3. Sprinkle a dash of salt and pepper on each egg and garnish with fresh basil.
My food nourishes my cells and allows
Mealtime my health to thrive.
Mantra:
Eggs in Portobellos
My food nourishes my cells & allows my health to thrive.
Ingredients: ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1. Dice up the cauliflower and steam it. Drain and rinse, running under cold water Grilled Vegetable Salad
to stop cooking. Set aside.
2. Boil carrots until fork tender. Blend with a hand stick or food processor until Ingredients:
smooth consistency. Set aside.
3. In a sauce pan, heat ghee under medium-low heat and whisk in gluten free flour. 2 tablespoons olive oil
Cook for about 2 minutes. 1 medium onion, diced
4. Slowly add choice of milk stirring constantly with the whisk. Sauce will thicken 1 red bell pepper, diced into ½ inch pieces
up immediately. Keep stirring. 1 eggplant, diced into ½ inch pieces
46 1-2 zucchini, diced into ½ inch pieces 47
5. Add carrot puree and other spices. Mix well and taste. Add more salt if needed
and optional pepper. 2 tablespoons olive oil
Grilled Vegetable Salad
Directions:
Ingredients:
1. Bring a medium sized pot of water to a boil. Add the lentils and cook for about
MINDFUL NUTRITION FOR
2 tablespoons olive oil
IMPROVING YOUR FERTILITY MINDFUL NUTRITION
20 minutes, until theFOR IMPROVING
lentils are tender. Drain and set aside. YOUR FERTILITY
1 medium onion, diced 2. In a separate small pot, bring water to a boil, and then add the sliced carrots.
1 red bell pepper, diced into ½ inch pieces Cook for about 7-8 minutes, until the carrots are tender. Drain and set aside.
1 eggplant, diced into ½ inch pieces 3. In a small bowl, make your dressing with the Dijon mustard, lemon juice, red
1-2 zucchini, diced into ½ inch pieces wine vinegar, and olive oil.
2 tablespoons olive oil 4. Combine cooked lentils, carrots, and dressing. Add in chopped shallot, cherry
2 fresh chopped parsley tomatoes, and a pinch of salt. Toss to combine.
1 tablespoon lime juice 5. Garnish with freshly chopped parsley and serve.
1. In a large sauté pan, add in olive oil and diced onion. Saute for about 2 minutes, Ingredients:
then add red bell pepper, eggplant, and zucchini. Saute for about 5 minutes, or
until vegetables are tender. ½ cup red quinoa
2. While the vegetables are sautéing, in a small bowl, combine olive oil, fresh 1 cup of homemade bone broth
41
parsley and lime juice. Combine
The Yes, You Can Get Pregnant Cookbook the mixture with a whisk. 2 shallots, minced
42
3. E.
Aimee Once the vegetables
Raupp M.S., L.Ac. are tender, remove from heat and drizzle with the parsley and 3The
tablespoons fresh
Yes, You Can parsley,
Get chopped
Pregnant Cookbook
lime mixture. 1 tablespoon
Aimee oliveM.S.,
E. Raupp oil L.Ac.
1 teaspoon salt
Lentil & Vegetable Salad (this can also work with vegetarian meals) 1 teaspoon turmeric
Dash of black pepper
Ingredients: Half a lemon, juiced
½ pint cherry tomatoes, sliced in half
1 cup lentils
2 large carrots, sliced into ¼ inch thick round discs Directions:
2 tablespoons Dijon mustard
4 tablespoons freshly squeezed lemon juice 1. Begin by bringing 1 cup of chicken stock to a boil. While the broth is boiling,
2 tablespoons red wine vinegar rinse the quinoa in cold water. Once the water is boiling, add the quinoa.
¼ cup extra virgin olive oil 2. In a separate bowl, combine minced shallots, parsley, olive oil, slat, turmeric,
1 shallot, finely chopped black pepper, and juice of half a lemon. Mix to combine.
½ cup heirloom cherry tomatoes, chopped in half 3. Once the quinoa is cooked, rinse in cold water. Once the water is drained, add the
Pinch of salt quinoa into the bowl and combine with shallot and spice mixture.
¼ cup fresh parsley, chopped 4. Gently fold in cherry tomatoes, then serve.
1. Bring a medium sized pot of water to a boil. Add the lentils and cook for about Ingredients:
20 minutes, until the lentils are tender. Drain and set aside.
2. In a separate small pot, bring water to a boil, and then add the sliced carrots. 1 bunch fresh spinach, washed
Cook for about 7-8 minutes, until the carrots are tender. Drain and set aside. 2 red apples, quartered, cored, and thinly sliced
3. In a small bowl, make your dressing with the Dijon mustard, lemon juice, red 3 fresh beetroot, thinly sliced
wine vinegar, and olive oil. Juice of 1 lemon
4. Combine cooked lentils, carrots, and48 dressing. Add in chopped shallot, cherry 4 tablespoons olive oil 49
Ingredients:
1. In a large bowl, toss together spinach, sliced apples, and sliced beets.
1 pound mushrooms (white or cremini), sliced thinly
2. In a separate, smaller bowl, combine lemon juice, olive oil, salt and pepper. Mix 3 garlic cloves, minced
together with a whisk until the mixture is fully emulsified.
2 tablespoons ghee or coconut oil
3. Toss the dressing and the salad, and then divide the salad onto serving plates. 5 green onions, chopped 44
43
4. Top each portion with fresh oregano and crushed walnuts, then serve. The Yes,5 You
to 10Can Get Pregnant
ounces Cookbook
fresh spinach (to taste)
The Yes, You Can Get Pregnant Cookbook
Aimee E. Raupp M.S., L.Ac.
2 cups cooked quinoa
Aimee E. Raupp M.S., L.Ac.
Green Goddess Glow Bowl 1 tablespoon olive oil (optional)
salt
Ingredients: Directions:
1. Heat ghee or oil in a large skillet over medium-high heat. Add mushrooms and
FOR BOWL garlic and saute over medium-high heat for about 5 minutes until mushrooms get
1 cup quinoa, uncooked soft and acquire a nice, golden-brown color. Add chopped green onions and mix.
2 cups homemade bone broth Season with salt.
1 tablespoon coconut oil 2. Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid
1/3 of an onion, chopped and let mushrooms and spinach cook for about 1 minute or less, just until spinach
1 clove garlic, minced begins to wilt. Add 2 cups of cooked quinoa to the skillet and cook on low heat
1 cup broccoli, chopped for another minute until spinach wilts even more and quinoa warms up. Season
1 zucchini, chopped with salt, if needed. Add tablespoon of olive oil for extra moisture, if desired.
2 cups kale, de-stemmed
salt and pepper, to taste ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
MEALTIME MANTRA
FOR TAHINI LEMON DRESSING Mealtime Mantra:
I appreciate myself for taking the time to cook this nutritious food.
1/4 cup tahini I appreciate myself for taking the time to cook this nutritious food.
1/4 cup fresh lemon juice (approx. 1 lemon) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 tablespoon maple syrup
sea salt, to taste SEAFOOD
Ingredients: Ingredients:
½ an avocado
1 boiled pasture raised egg 2 tablespoons ghee
1 jar of sustainably sourced tuna (like Wild Planet) 1 small onion, diced
1 red bell pepper, diced
Directions: 2 teaspoons creole seasoning (equal parts: salt, black pepper, white pepper, red pepper)
Throw the ingredients in a bowl and mash with a fork. I told you it was easy! 48
1Thepound
Yes, ground
You Canturkey
Get Pregnant Cookbook
Idea: 47 3Aimee
carrots, shredded
E. Raupp M.S., L.Ac.
The Yes, YouI swap
Sometimes thePregnant
Can Get tuna for a Cookbook
can of sardines or make it a chicken salad using chicken ½ cup fresh kale, stems removed and chopped
Aimee E. Raupp M.S., L.Ac.
from making your bone broth. 2, 16oz. jars 100% pure tomato sauce (OR MAKE YOUR OWN-- See see page
recipe76infor recipes in this
this
e-cookbook!)
Zesty Lime, Shrimp, and Avocado Salad ¼ teaspoon salt
1-2 teaspoons minced garlic
Ingredients:
1/4 cup chopped red onion Brown rice pasta, cooked
juice of two limes
1 tsp olive oil
Directions:
1/4 tsp kosher salt
black pepper to taste
1 lb jumbo cooked, peeled shrimp, chopped* 1. To begin, sauté the diced onion and red bell pepper in about two tablespoons of
1 medium tomato, diced olive oil in a large saucepan. Cook until the onions become translucent and the
1 medium hass avocado, diced (about 5 oz) bell pepper becomes tender. Add in creole seasoning and sauté for an additional
1 jalapeno, seeds removed, diced fine minute.
1 tbsp chopped cilantro 2. Once the onion and bell pepper are cooked, remove them from the saucepan and
place in a bowl on the side.
Directions:
3. Add one pound of ground turkey to the saucepan and cook until turkey is browned
1. In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them
and cooked through.
marinate at least 5 minutes to mellow the flavor of the onion.
4. Add the carrots, kale, tomato sauce, salt, and minced garlic, as well as the cooked
2. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all
onion and bell pepper and simmer for about 30 minutes over low-medium heat.
the ingredients together, add cilantro and gently toss. Adjust salt and pepper to
5. Serve over cooked brown rice pasta.
taste.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
MEALTIME MANTRA
Mealtime Cajun Chicken with Mixed Greens and Remoulade Sauce
I honor my health with each Mantra:
and every bite of this meal.
I honor my health with each and every bite of this meal.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ingredients:
54 55
MEAT 2 tablespoons olive oil
5. Serve over cooked brown rice pasta.
equal parts beef/veal/pork (1 lb)
1 small red onion
Cajun Chicken with Mixed Greens and Remoulade Sauce 1 egg
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR
2-3 garlic cloves IMPROVING YOUR FERTILITY
Ingredients: sprig of fresh mint (gives it the greek twist)
2 tablespoons of brown rice breadcrumb (See page
(recipe in 76
thisfor recipe)
e cook book!)
2 tablespoons olive oil a few pinches of oregano
½ red bell pepper, diced salt & pepper to taste
6 green onions, thinly sliced
1 clove garlic, minced Directions
2 chicken breasts, cooked and chopped Chop veggies & mint, mix all ingredients in bowl.
¾ cup homemade brown rice crumbs (see(See page
page X76for
forrecipe)
recipe) Make small meatballs.
1 egg, lightly beaten Place on lightly greased baking sheet (use ghee to grease baking sheet )
2 teaspoons creole seasoning (equal parts: salt, black pepper, white pepper, red pepper) Baked at 350 degrees for 25 minutes. DELISH!!!
50
2 tablespoons homemade mayo (See (see page 77
x for
forrecipe)
recipe) 49 The Yes, You Can Get Pregnant Cookbook
6The
cups dark
Yes, Youmixed greens
Can Get Pregnant Cookbook Serve
Aimeewith homemade
E. Raupp tomato sauce (See
M.S., L.Ac. page
(recipe in 37
thisfor recipes)
e cookbook
Aimee E. Raupp M.S., L.Ac.
Remoulade Sauce: Spiced Meatballs with Chili Sauce
¾ cup homemade mayo
3 green onions, thinly sliced Ingredients:
¼ teaspoon garlic powder
½ teaspoon creole seasoning Meatballs:
1 tablespoon fresh parsley, chopped 1 small red onion, diced
2 tablespoons olive oil
Directions: 1 pound grass-fed ground beef
2 tablespoons grainy mustard
1. In a stir-fry pan, heat the olive oil. 1 teaspoon ground cumin
2. Add bell pepper, green onions, and garlic and cook until tender. ½ teaspoon ground coriander
3. Once tender, add in chopped chicken, bread crumbs, egg, creole seasoning and ½ teaspoon ground turmeric
mayo and stir until combined. Allow to cook for 5-10 minutes. ½ cup almond flour (or any other gluten free flour)
4. In a separate bowl, combine the mayo, sliced green onions, garlic powder, creole 1 egg
seasoning and parsley. This can be made ahead of time and is a great sauce for Pinch of salt
dipping any kind of meat into. Pinch of fresh ground black pepper
5. Once the chicken is cooked, serve with mixed greens and remoulade sauce and
enjoy. Chili Sauce:
1 small red onion, diced
Greek Meatballs 1 red pepper, diced
Ingredients: 5 cloves of garlic, minced
3 tablespoons olive oil
equal parts beef/veal/pork (1 lb) 1 red chili, deseeded and chopped
1 small red onion 1 cups 100% pure tomato sauce
1 egg 2 tablespoons Worcestershire sauce
2-3 garlic cloves 1 tablespoon grainy mustard
sprig of fresh mint (gives it the greek twist) ½ teaspoon cumin
2 tablespoons of brown rice breadcrumb (recipe in this e cook book!) ½ teaspoon paprika
a few pinches of oregano 56 57
salt & pepper to taste Small bunch of flat leaf parsley, to garnish
1 red chili, deseeded and chopped 1/4 cup of celery, chopped small
1 cups 100% pure tomato sauce 1 clove of garlic, minced
2 tablespoons Worcestershire sauce 1 Tbsp of chili powder
1 tsp of cumin
1 tablespoon grainy mustard
2 Tbsp of coconut sugar or honey
MINDFUL
½ teaspoonNUTRITION
cumin FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION
2 tomatoes, diced FOR IMPROVING YOUR FERTILITY
½ teaspoon paprika (1) 6 oz jar of organic tomato paste
Directions:
1. Wear gloves to handle the peppers and combine the chopped tomatoes, chilies,
spices, garlic and onions together.
FERMENTED FOODS
2. Place the tomato mixture little by little in your fermentation jar, pounding it
vigorously and sprinkling some of the sea salt as you go.
Simple Sauerkraut 3. Make sure the mixture fills the jar up to no more than 1 inch below the top
60 (because of the expansion), adding more
61 if needed, and that the extracted water
Ingredients: covers the vegetables entirely.
2 onions, chopped
1/4 cup sea salt or pink Himalayan salt onions, ginger and hot peppers.
2. Place the mixture little by little in your fermentation jar, pounding it vigorously to
Directions: release the juices.
1. Wear gloves to handle the peppers and combine the chopped tomatoes, chilies, 3. Make sure the mixture fills the jar up to no more than 1 inch below the top
MINDFUL NUTRITION
spices, FORtogether.
garlic and onions IMPROVING YOUR FERTILITY MINDFUL NUTRITION
(because FOR and that the extracted
of the expansion) IMPROVING
water coversYOUR FERTILITY
the mixture. If not,
2. Place the tomato mixture little by little in your fermentation jar, pounding it create a brine of 2 tablespoons sea salt to 4 cups water and add it to the mixture.
vigorously and sprinkling some of the sea salt as you go. 4. Press the vegetables and keep them under the brine. Cover with a clean towel or
3. Make sure the mixture fills the jar up to no more than 1 inch below the top cheesecloth to keep out fruit flies. (Do not cover with a lid because the airflow is
(because of the expansion), adding more if needed, and that the extracted water necessary for fermentation)
covers the vegetables entirely. 5. Place the fermentation jar in a warm spot in your kitchen and allow the chutney to
4. Press the mixture and keep it under the brine. Cover with a clean towel or ferment for 2 to 4 days.
cheesecloth to keep out fruit flies. (it is important to do this and not cover with a 6. Check on it from time to time to be sure that the brine covers the vegetables and
lid as you need the airflow but don’t want bugs) to remove any mold that may form on the surface. 56
5. Place the fermentation jar in a warm spot in your kitchen and allow the salsa to 7. A good way to know when
The Yes, You Can Get Pregnant Cookbookit’s ready is to taste it during the fermentation process
ferment for 3 to 5 days. and
Aimee E. moveM.S.,
Raupp it to the refrigerator when you’re satisfied with the taste.
L.Ac.
6. Check on it from time to time to be sure that the brine covers the mixture and to55
The Yes,remove anyGet
You Can mold that may
Pregnant form on the surface.
Cookbook Fermented Veggie Medley
7. A good way to know
Aimee E. Raupp M.S., L.Ac. when it’s ready is to taste it during the fermentation process
and move it to the refrigerator when you’re satisfied with the taste. Ingredients:
4 organic apples, cored and diced;
Vinegar Tonic 4 cups organic cauliflower florets;
4 organic carrots, peeled and diced;
Ingredients: 8 green onions, sliced thinly;
2 tbsp of raw organic apple cider vinegar 3 tbsp grated fresh ginger;
½ tsp of maple syrup 8 tbsp sea salt;
seltzer
Directions:
Directions: 1. Combine the apples, cauliflower, carrots, onions, and ginger together.
Grab an eight ounce glass and put in vinegar and maple syrup. Fill the glass the rest of 2. Place the mixture little by little in your fermentation jar, sprinkling some of the
the way with seltzer. sea salt as you go.
3. Make sure the mixture fills the jar up to no more than 1 inch below the top
Fermented Peach Chutney (because of the expansion)
4. Create a brine of 2 tablespoons sea salt to 4 cups water and add it to the mixture
Ingredients: making sure that it covers the veggies completely.
16 peaches, cored and chopped coarsely 5. Cover with a clean towel if needed to keep out fruit flies.
2 cups raisins 6. Place the fermentation jar in a warm spot in your kitchen and allow the mixture to
2 cups pecans, chopped ferment for 3 to 5 days.
2 1/2 tbsp sea salt 7. Check on it from time to time to be sure that the brine covers the mixture and to
Juice of 5 lemons remove any mold that may form on the surface.
4 onions, finely chopped 8. A good way to know when it’s ready is to taste it during the fermentation process.
4 tbsp grated fresh ginger It’s ready when you’re satisfied with the taste.
4 hot peppers, chopped
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Directions:
MEALTIME MANTRA
1. Combine the chopped peaches with the raisins, pecans, sea salt, lemon juice, Mealtime Mantra:
onions, ginger and hot peppers. My fertility flourishes as my appreciation flourishes.
My fertility flourishes as my appreciation flourishes.
2. Place the mixture little by little in your fermentation jar, pounding it vigorously to
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
release the juices.
3. Make sure the mixture fills the jar up to no more than 1 inch below the top
(because of the expansion) and that the extracted water covers the mixture. If not, Fertility Teas and Drinks
create a brine of 2 tablespoons sea salt to 4 cups water and add it to the mixture.
4. Press the vegetables and keep them under the brine. Cover with a clean towel or Healing bone broth drink
cheesecloth to keep out fruit flies. (Do not cover with a lid because the airflow is
necessary for fermentation) 62 63
Ingredients
5. Place the fermentation jar in a warm spot in your kitchen and allow the chutney to
It’s ready when you’re satisfied with the taste.
Directions: Ingredients:
Ingredients:
Chai Tea (caffeine-free)
8-12 oz. organic fresh-brewed hot coffee
Ingredients:
2 Tbsp. ghee
¼ teaspoon cinnamon
1 Tbsp. coconut oil
1 pinch clove
64 65
1 pinch nutmeg 1-2 scoops Vital Proteins Collagen Peptides
Ingredients:
Directions: Directions:
1. Slice the zucchinis. The trick is in the thickness of the zucchini slices, if you slice
1. Blend all together and enjoy fresh. then too thin, they'll crumble and burn in the oven, so make sure you slice them
thick enough to stay nice. Usually about 5mm is a good start.
* If you are new to bee pollen introduce only a few granules at a time to see how your 2. After you slice the zucchini, stick the slices in a bowl and lightly salt them. Let
body reacts. If you have a pollen allergy, you may not be able to tolerate it. them sit for about 30 mins.
3. Heat the oven to 250 degrees
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 4. Line an oven-rack with a baking sheet and lay the slices out, then pat them dry
MEALTIME MANTRA
with paper towel.
I am so grateful for this food, it restores
Mealtime my strength, it heals my body,
Mantra:
I am so grateful for this it fuels
food, my fertility.
it restores my strength,it heals my body, 61
it fuels my fertility. The Yes, You Can Get Pregnant Cookbook
66 Aimee E. Raupp M.S., L.Ac. 67
60
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
5. Brush the slices with melted ghee, place in the oven for about 45 mins, then turn ½ cup Sesame seeds
off the oven and let them sit for another 45 mins. ½ cup Brazil nuts
1/2 cup Goji berries
Sprinkle them with salt, pepper or any seasoning you like!
1/2 cup Organic, raw cacao nibs
Jalepeno Pumpkin Seeds 1/2 cup unsweetened coconut flakes
(adapted from PaleoPorn.com)
Directions:
Ingredients:
1 ½ cups of pumpkin seeds (cleaned and dried) 1. Put all ingredients into a medium sized bowl and toss well.
3 jalepeno peppers, sliced 2. Store in an air-tight glass container until ready to eat.
3 tablespoons of coconut oil (melted)
Himilayan sea salt & paprika, to taste
Grain Free Power Balls
Directions:
1. Preheat the oven to 350°F (adapted from DelightfulTastebuds.com)
2. Spread pumpkin seeds out on a rimmed baking sheet.
Ingredients:
3. Add coconut oil oil and sea salt and stir pumpkin seeds with your hands to
combine. 1 medium size cooked sweet potato
4. Lay slices of jalapeño peppers on top of seeds.
2 cups almond meal
5. Sprinkle paprika over the top of everything, generously.
6. Bake for 10 minutes. 1 tsp vanilla powder
7. Use a spatula to move the seeds and peppers around. Bake for another 5 minutes.
8. Move mixture around some more and bake for a final 5 minutes. 3 tsp baking powder
9. Remove tray from oven and let everything rest for 15-30 minutes to let the
3 egg yolks
jalapeño-ness soak into the seeds.
10. Store in an airtight container...if you don't finish them all in one sitting. 4 Tbsp melted Coconut Oil
Directions:
MINDFUL
Directions:NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
1. Preheat oven to 350.
1. Peel and mash cooked sweet potato until no more chunks left.
2. Combine almond flour, salt, and spices in a medium mixing bowl.
3. In a small bowl, whisk together the water, egg white, ghee (melted), and coconut
2. Mix in almond meal,vanilla powder, baking powder until everything incorporates.
oil (melted).
3. Mix in the wet ingredients (egg yolks, melted coconut oil and honey), stir until 4. Pour wet ingredients into dry and stir until stiff dough forms and all dry
ingredients are wet. To make it easier, place everything in the food processor and
everything combines.
process until the batter forms into a dough ball. If it doesn’t add a little more
water or some olive oil to the batter and process again.
4. Add 3 Tbsp coconut flour. Notice the mixture will be less wet but not too dry. Do not
5. Place dough between 2 sheets of parchment paper and roll out to an even
try to put too much coconut flour as it absorbs a lot of moisture and the balls would be thickness of about 1/8 of an inch. Transfer parchment to a baking sheet pan and
too dry and flaky. remove the top piece of parchment. Using a pizza cutter trim off uneven edges of
dough, then cut the sheet of dough into cracker size pieces/squares.
5. Line a baking sheet with a parchment paper. Pre-heat the oven for 350°F 6. Bake for 10 minutes. Turn off oven and let crackers sit inside oven for an
additional 10 minutes, until golden.
6. Shape the balls into ping-pong ball size and roll each of them in the bowl of
unsweetened shredded coconut and coconut flakes. The dough would be a little bit sticky
on hands but not too sticky that you can’t even shape the balls. If it’s too sticky, you can Power Cookies
add a tad bit more coconut flour.
Ingredients:
2 tablespoon favorite herbs of choice (try some from the fertility spice mix)
Directions:
2 tablespoons filtered water
1. Preheat oven to 350 degrees.
2. In a large bowl, combine mashed bananas, oats, dates, almonds, flax seed, canola
1 egg white
oil, and almond extract. Mix until well combined.
1 tablespoon melted ghee 3. Roll dough into quarter sized balls and place on an ungreased cookie sheet.
4. Bake for approximately 20 minutes, or until the edges of the cookie are golden
1/4 teaspoon melted coconut oil 65
The Yes,brown.
You Can Get Pregnant Cookbook
Directions: Aimee E. Raupp M.S., L.Ac.
64 MEALTIME MANTRA
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Yes, You Can Get Pregnant Cookbook
1. E.
Aimee Preheat
Rauppoven
M.S.,toL.Ac.
350. I relish in the sweetness of my life. There is so much to be grateful for!
Mealtime Mantra:
2. Combine almond flour, salt, and spices in a medium mixing bowl. I relish in the sweetness of my life. There is so much to be grateful for!
3. In a small bowl, whisk together the water,
70 egg white, ghee (melted), and coconut 71
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
oil (melted).
the bread is ready, insert a toothpick into the top of the bread and when it comes
brown.
out clean, it’s ready.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Strawberry-Mango Chia Pops
MINDFUL NUTRITION FOR Mealtime Mantra:
IMPROVING YOUR FERTILITY MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
I relish in the sweetness of my life. There is so much to be grateful for! Ingredients:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8-10 strawberries
SWEET TREATS (sugar free!) 1 small mango
1 tablespoon almond or coconut milk
Gluten-Free Zucchini Bread 2 tablespoons chia seeds
Ingredients: Directions:
1 medium zucchini, grated (if you don’t have a grater, peel the entire thing with a 1. In a blender, add strawberries, mango and almond or rice milk. Blend until the
vegetable peeler, then chopped the thin slices into smaller pieces with a knife) fruit is pureed.
1 ½ cup all-purpose gluten-free flour (coconut or almond flour) 2. Remove the mixture from the blender and mix in the chia seeds with a spatula.
2 teaspoons baking powder 3. Divide the mixture into popsicle forms and freeze.
½ teaspoon baking soda
½ teaspoon salt Berries n’ Coconut Cream
2 teaspoons cinnamon
1 cup brown sugar Ingredients:
⅓ cup coconut oil
2 eggs 1 7oz. box of Let’s Do Organic Creamed Coconut
¼ cup coconut milk 1 tablespoon maple syrup
1 tablespoon lemon juice ½ teaspoon vanilla bean
1 tablespoon organic vanilla extract Assorted berries
Zest of one lime
Directions:
Directions:
1. Preheat the oven to 350 degrees.
2. Combine the flour, baking powder, baking soda, salt, and cinnamon in a bowl. In 1. Place the coconut cream in a bowl and add in agave syrup and vanilla bean. Mix
a separate bowl, combine the sugar, oil, eggs, milk, lemon juice, and vanilla. with electric beaters until the mixture is nice and creamy.
Slowly add the wet ingredients into the bowl with the dry ingredients and mix 2. Scoop or pipe the coconut cream on top of individual servings of mixed berries.
until the two are fully combined. Fold in your grated or chopped zucchini. If 3. Top the berries and cream with fresh lime zest and serve.
desired, you can also add in about 1/4 cup of chopped almonds, pecans, or
walnuts and add another 1/4 cup of chopped nuts on top.
Chocolate Chia Seed Mousse
3. Place the batter in a greased 9-inch loaf pan and bake for 30-40 minutes. To test if 67
the bread is ready, insert a toothpick into the top of the bread and when it comes66 The Yes, You Can Get Pregnant Cookbook
The Yes,out
You Can it’s
Get ready.
Pregnant Cookbook Ingredients:
clean, Aimee E. Raupp
Aimee E. Raupp M.S., L.Ac. 1/3 c. chia seeds M.S., L.Ac.
1 c. unsweetened almond (or other non-dairy) milk
Strawberry-Mango Chia Pops
2 tbsp. unsweetened cocoa powder
1 tbsp. maple syrup
Ingredients:
1 tsp. ground cinnamon
8-10 strawberries
Directions:
1 small mango 72 Combine all ingredients in a medium bowl. 73
Cover and refrigerate overnight or at least 8
1 tablespoon almond or coconut milk
hours. Transfer mixture to a high-powered blender and blend until completely smooth. If
Ingredients: Directions:
1/3 c. chia seeds Whisk all ingredients together in a bowl and chill overnight. Add more coffee or almond
milk to thin out if you’d like it thinner.
1 c. unsweetened almond (or other non-dairy) milk
2 tbsp. unsweetened cocoa powder
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY MINDFUL
Apple Pie NUTRITION FOR
Chia Seed Pudding IMPROVING YOUR FERTILITY
1 tbsp. maple syrup
1 tsp. ground cinnamon Ingredients:
1½ cups of your favorite non-dairy milk (coconut, almond, cashew)
Directions: 1 cup organic unsweetened applesauce
1 tsp vanilla
Combine all ingredients in a medium bowl. Cover and refrigerate overnight or at least 8
½ cup chia seeds
hours. Transfer mixture to a high-powered blender and blend until completely smooth. If 2½ tsp ground cinnamon
pudding is warm from blending, return to refrigerator until chilled. (Alternately, you can 1 tbsp maple syrup or honey
just stir the pudding and eat it without blending but I dig the smooth texture from
blending it.) Directions:
1. Whisk together all ingredients and pour into jars.
2. Refrigerate overnight.
For a Mexican Chocolate twist try adding in a pinch of cayenne!
3. Serve with fresh sliced apples.
Ingredients:
1½ cups of your favorite non-dairy milk (coconut, almond, cashew)
1 cup organic unsweetened applesauce
1 tsp vanilla 74 75
½ cup chia seeds
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 5. Place rice in blender, food processor, or coffee grinder, and blend until you have
crumbs.
Mealtime Mantra: 6. Store in a mason jar in your pantry.
I breathe deeply and take this time to reflect on my day. I send love and
MINDFUL NUTRITION FOR IMPROVING YOUR FERTILITY
nourishment to my whole body
MINDFUL
Pesto NUTRITION FOR IMPROVING YOUR FERTILITY
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ingredients:
2 cups fresh basil
1/2 cup shelled pecans or walnuts or pine nuts
SAUCES, CONDIMENTS & MORE
1-2 cloves fresh garlic
1/4 to 1/2 cup extra virgin olive oil, as needed
Roasted Tomato Basil Marinara Sea salt, to taste
Ingredients: Directions:
8-10 large tomatoes
2-3 tablespoons extra virgin olive oil 1. Combine the fresh herbs, nuts, and garlic in a food processor and process the
5 large basil leaves mixture until it turns into a coarse meal.
6 cloves of garlic 2. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on
salt (to taste) and off. Process until it becomes a smooth, light paste. Add enough olive oil to
pepper (to taste) keep it moist and spreadable.
3. Season with sea salt, to taste.
4. Cover and store chilled for at least an hour to saturate the flavors. I like to pour a
Directions: thin layer of extra virgin olive oil over the top to help keep it bright green.
1. First, preheat oven to 375F and lightly spray a cake pan with oil. (I use a Misto
bottle so that I can spray my favorite oils). Note: Makes roughly a rounded cup.
2. Next, prep tomatoes by cutting them in half and placing them in backing sheet
facing up. Drizzle with EVOO and season with salt and pepper. Beet and Pumpkin Seed Pesto
3. Place fresh basil leaves and garlic in same pan.
4. Roast at 375F for about an hour or until the tomatoes begin to brown. Ingredients:
5. Once cooled a bit, place everything into a food processor (basil and garlic 2 cups boiled beets
included!) and process until smooth. Add more salt and pepper to taste. ⅔ cup pumpkin seeds
2 garlic cloves
Brown Rice Crumbs (to be used instead of breadcrumbs) 3 tbsp olive oil
1 tbsp lemon juice
Ingredients: Salt, pepper
Ingredients: Directions:
2 cups fresh basil 1. Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl,
1/2 cup shelled pecans or walnuts or pine nuts
76 blender, or food processor. Mix thoroughly.
77
1-2 cloves fresh garlic 2. While the food processor or blender is running (or while mixing in a bowl with an
Ingredients:
1-1/4 cup of light olive oil, divided
1 egg
MINDFUL NUTRITION
1/2 teaspoon mustard powder FOR IMPROVING YOUR FERTILITY
1/2 teaspoon salt
1/2 to 1 lemon, juiced
Directions:
1. Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl,
blender, or food processor. Mix thoroughly.
2. While the food processor or blender is running (or while mixing in a bowl with an
immersion blender), slowly drizzle in the remaining cup of olive oil.
3. After you’ve added all the oil and the mixture has emulsified, add lemon juice to
taste, stirring gently with a spoon to incorporate.
4. Enjoy and refrigerate the rest!
Hollandaise Sauce
Ingredients:
½ cup melted ghee
2 egg yolks
1 Tablespoon lemon juice
Pinch of salt
Pinch of cayenne pepper
Directions:
1. Gently melt the ghee on the stove top. It shouldn’t be boiling hot.
2. Place the egg yolks, lemon juice, salt and cayenne pepper in the blender.
3. Start the blender on low and run for about 30 seconds then SLOWLY drizzle the
melted ghee into the blender through the hole in the the lid. You must go slow or
the emulsion will separate and get soupy.
4. Once all the ghee is added and the Hollandaise has thickened, you’re done. Scrape
it out and use on eggs, roasted veggies, a juicy steak, whatever your heart desires.
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MEALTIME MANTRA
I love and appreciate myself and my commitment to nourish my fertile body.
Mealtime Mantraa:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
72
The Yes, You Can Get Pregnant Cookbook
Aimee E. Raupp M.S., L.Ac.
78