Berry Smoothie Bowl

By Juliana Kassianos, Transformational Coach, Yoga Teacher and Founder of The School of Fertility

A good balance of protein, carbs and healthy fat, packed full of nourishing antioxidants, vitamins and minerals that help to optimise fertile health.

Berry Smoothie Bowl

INGREDIENTS

It’s so simple to make, all you need to do is throw all the ingredients into a blender and whiz it up.

  • 1 cup of frozen berries (I like to use a blueberry, raspberry, strawberry and blackberry mix)

  • 2 tablespoons of plain full-fat yoghurt

  • Half a cup almond milk

  • 1 tablespoon of Linwoods ‘Milled Flaxssed, almonds, brazil nuts, walnuts & Co-enzyme Q10’

  • 1 tablespoon of plant-based protein powder

  • 1 tablespoon of chia seeds

  • 1 teaspoon of Maca powder

  • 3 tablespoons of oats

  • 1 banana

  • Sprinkle of cinnamon and ground ginger

And for the topping:

  • Sunflower seeds

  • Pumpkin seeds

  • Walnuts

  • Almonds

  • Brazil nuts

WHY IS IT GOOD FOR YOUR FERTILE HEALTH?

All these ingredients help to nourish your body so you can be in optimal fertile health, so let’s break down their goodness into manageable bites:

  • Berries: Rich in antioxidants, vitamins and minerals

  • Yoghurt: Rich in ‘good’ bacteria that fortify the gut microbiome and help to support the immune system

  • Co-enzyme Q10: Vitamin-like substance that cells use to generate energy. Evidence has shown it can boost fertility in both men and women

  • Plant-based protein powder: Great source of protein, which helps give you a boost of energy

  • Chia seeds: Good source of omega-3 fatty acids, protein and fibre

  • Maca powder: Small Peruvian root vegetable rich in thiamine (Vitamin B1), riboflavin (Vitamin B2), vitamin B6, iron, calcium, zinc and fibre. There's evidence it has fertility-enhancing properties and in men, increases sperm count and motility

  • Oats: Rich in fibre, which helps to get rid of excess oestrogen

  • Banana: Vitamin and mineral packed natural sweetener, and full of fibre

  • Cinnamon and ginger: Helps to regulate blood sugar levels, increase blood circulation and have anti-inflammatory properties

  • Sunflower seeds: Rich in Folate (Vitamin B9), which helps to increase progesterone levels, as well as reduce the risk of anovulation and birth defects

  • Pumpkin seeds: For men, they are rich in Zinc, which helps to improve sperm motility and quality. For women, Zinc plays an essential role in protein synthesis and cell division, which is important in the production of good quality eggs and embryo development. They are rich in magnesium, which is important in the production of progesterone and ensures proper blood supply to the uterus and – deficiencies have been linked to infertility. Also, they are rich in iron, which helps to reduce tiredness and fatigue – deficiencies have been linked to anovulation (lack of ovulation) and poor egg quality

  • Almonds: Rich in Riboflavin (Vitamin B2) of which deficiencies have been linked to sterility, miscarriage and low birth weight

  • Brazil nuts: Rich in Selenium, which helps the development of healthy ovarian follicles

  • Walnuts: Rich in Omega-3 Fatty Acids, which have anti-inflammatory properties and are great for men especially as they help to improve sperm quality


Juliana Kassianos