This month’s Blue Ova fertility recipe is a savory veggie burger patty made with nourishing lentils and mushrooms.
Lentils are plant proteins and slow carbohydrates that are rich in fiber, iron and B vitamins, delivering superb fertility benefits:
- Fiber is important for helping your body get rid of excess hormones and keeping your blood sugar balanced
- Iron is needed to prevent anovulaiton (lack of ovulation) and can improve egg quality. Lentils have the second highest source of iron of all foods
- B vitamins help regulate hormone imbalances, which are often behind many fertility issues
- Slow carbohydrates means they are slowly digested, causing a lower and lower rise in blood sugar after being eaten. Eating slow carbohydrates helps to minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes
Shiitake mushrooms hold important properties, including the amino acid and antioxidant L-ergothionine for male fertility, and the antioxidant selenium for female fertility:
- L-ergothionine is very effective in neutralizing oxidation and increasing sperm quantity and quality. Shiitake mushrooms have a higher quantity of this powerful antioxidant than is found in any other food!
- Selenium helps protect your body from free radicals and can defend against chromosome damage, which is a primary cause for miscarriages and birth defects. It is also needed for iodine metabolism and a healthy thyroid.
Below is the recipe, which is perfect for a beautiful lunch or dinner any day!
Lentil and Mushroom Burger
Serves 4
List of Ingredients:
- 2 tsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, finely chopped
- ¼ lb (2 cups) chopped mushrooms
- 1 cup cooked green/brown lentils (1/3 cup dried lentils makes 1 cup cooked)
- ½ cup cooked couscous, bulgur or barley
- ¼ cup fresh wheat-free breadcrumbs
- 1 tsp Dijon mustard
- 1 Tbsp soy sauce
- ½ tsp pepper
- 1 Tbsp oil
- 4 sprouted burger buns (we recommend sprouted buns, as foods that are leavened, sprouted, soaked, fermented or roasted increase the bioavailability of the iron
Steps:
- In a large skillet, heat 2 tsp. olive oil
- Add onion and garlic and cook until lightly brown and fragrant
- Add mushrooms. When mushrooms have begun to render their juices, increase heat and cook until all liquid has evaporated
- Combine mushroom mixture with lentils, couscous, breadcrumbs, mustard, soy sauce and pepper in a food processor. Blend just until mixture starts to stick together
- Shape mixture into 4 patties about ½” thick. Refrigerate for at least 1 hour
- In large skillet, heat remaining 1 Tbsp oil in large skillet (preferably cast iron) or brush baking sheet with oil
- Cook burgers for about 5 minutes per side in skillet or 15 minutes per side in preheated 375°F/190°C oven, or until crusty and cooked through
Enjoy!
