Blackberry Chia Seeds Pudding

By Isabella Stelle, Global Health Nutrition Researcher and Yoga Teacher, Instagram: @RawandRoasted

A nutrient-rich bowl of goodness that will help you foster a healthy gut, vital for healthy hormone levels.

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INGREDIENTS AND METHOD:

  • ½ cup blackberries mashed

  • Stir in with ½ cup yoghurt (aim for full fat), 4 tbsp of chia seeds and ½ a cup of water

  • Let sit in the fridge overnight

  • Top with more blackberries and a spoonful of almond butter

WHY is it GOOD FOR YOUR FERTILE HEALTH?

  • Berries are a great source of antioxidants and anti-inflammatory phytonutrients along with being a source of folate and vitamin C, all vital for fertility and later foetal development

  • Yoghurt is great for fostering a healthy gut thanks to its probiotic effects. For healthy hormones a healthy gut is vital

  • Chia seeds are high in both plant-based protein, fibre and fats, containing all eight essential amino acids which are vital for reproduction

  • Almonds are a great source of vitamin E which is beneficial for both male and female fertility in sperm and cervical mucus production


About the Author: While majoring in biology and pre-med as an undergraduate at Tufts University, Isabella started her Instagram @RawandRoasted simply out of passion for sharing recipes on how nutritious food can be beautiful and delicious. At the time she also completed her Health Coach Certification. Upon graduating she decided to work in the health sector as the Brand Director for Deliciously Ella. With an itch to dive more into the evidence-based side of nutrition she underwent a Master’s at University College of London in Clinical and Public Health Nutrition. During that time, she worked rotations in the UCLH hospital on the nutrition team and completed research on iron supplementation on malnourished children at the Medical Research Council in Western Africa. Today she works in global health research for children in Sub-Saharan Africa and teaches yoga on the side. 

Note from the author: I don’t specialise in nutrition for fertility but after struggling with hormones myself and watching so many friends around me also struggle I delved into research in the area. That said I am not arguing that any of these foods are specifically fertility superfoods (I believe all whole foods are superfoods), but I do believe that in order for our hormones to function optimally we need to give our bodies a wide variety of whole foods to ensure it has all the vitamins, minerals and trace elements it needs. Likewise, as you can tell from the plethora of breakfast recipes, I’m a big believer in breakfast, especially when it comes to balancing hormones and boosting fertility. In order for our hormones to function optimally our bodies need to know its environment is safe. Our bodies are smarter than we give them credit for and won’t foster a child unless it feels that it can adequately do so. Sadly, in today’s world we often live in constant states of stress causing consistently high cortisol levels which throw our hormones out of whack. In this state of stress our sympathetic nervous system is switched on and we are in a “fight or flight” mode. We do not only push ourselves into this mode with mental stress, but also with physical stress. Waking up and exercising first thing without food in our systems or rushing out the door with a coffee to catch the tube can throw some of us into this fight or flight mode, spikes cortisol levels and doesn’t allow the body to feel safe for optimal fertility. Even if it means having ½ a banana before your 7am workout or before rushing out the door in the morning, having something first thing allows our bodies to know we are nourishing it and want to foster a safe environment for fertility. I hope you enjoy :D 

Isabella Stelle