Nutty Sweet Potato Brownies
By Juliana Kassianos, Transformational Coach, Yoga Teacher and Founder of The School of Fertility
A delicious nutritious treat full of fertile goodness for both you and your partner.
INGREDIENTS (makes 15)
550g sweet potato
10 Medjool dates (nice big gooey ones)
150g ground almonds
100g crushed walnuts
1 tablespoon organic maca powder
5 tablespoons of organic cocoa powder
3 tablespoons of organic cocoa nibs
2 tablespoons of almond butter
1 teaspoon of ground ginger
3 tablespoons of organic honey
1 tablespoon of coconut oil
Pinch of pink Himalayan salt
Pre-heat the oven to 180 (fan). Then peel the sweet potato and chop them into small chunks. Steam them for about 15-25 minutes or until they're really soft. Put them into a food processor, then add the medjool dates, making sure you break them apart with your fingers, removing the stones. Whiz up until they've blended together. In a large bowl add all the rest of the ingredients, then fold in the sweet potato/medjool date mix. Spoon into your lined baking dish and bake for anywhere between 45-55 minutes. The length of time really depends on how thick or thin you make them.
Once baked, remove from the oven and make slice lines, then leave them to cool for 15-20 minutes. This is a really important step as they need cooling time to stick together. Once cooled, go back over your slice lines and tuck in. Store them in the fridge to keep them fresh.
WHY ARE THEY GOOD FOR YOUR FERTILITY?
Sweet potatoes, dates and oats: Rich in fibre, which helps to get rid of excess oestrogen and control blood sugar levels, as it slows the absorption of sugar. Dates are rich in vitamin B6
Almonds: Rich in Riboflavin (Vitamin B2) of which deficiencies have been linked to sterility, miscarriage and low birth weight
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
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
Cocoa: Super source of L-arginine, which helps to increase blood flow to the reproductive organs and has been shown to increase the thickness of the endometrial lining. In men it can help to improve sperm count and motility
Ginger: Helps to regulate blood sugar levels, increase blood circulation and has anti-inflammatory properties
Honey: Natural sweetener and can help to boost the immune system
Coconut oil: Contains lauric acid that converts in the body to monolaurin, which has antiviral and antibacterial properties, and so helps to strengthen the immune system
Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. Robbins WA et al. Biol Reprod. 2012 Oct 25;87(4):101. doi: 10.1095/biolreprod.112.101634. Print 2012 Oct. https://www.ncbi.nlm.nih.gov/pubmed/22895856 / / http://www.medicine.mcgill.ca/epidemiology/hanley/tmp/Applications/Walnuts.pdf
Endometrial growth and uterine blood flow: a pilot study for improving endometrial thickness in the patients with a thin endometrium. Takasaki A, Fertil Steril. 2010 Apr;93(6):1851-8. doi: 10.1016/j.fertnstert.2008.12.062. Epub 2009 Feb 6. https://www.ncbi.nlm.nih.gov/pubmed/19200982