This month’s nutrition for fertility recipe is a baked frittata full of colorful vegetables. It is a delicious way to eat veggies and protein, for a brunch, a light lunch or supper.

The eggs and broccoli stand out in this recipe, offering vital fertility support:

• Eggs are a good source of vitamin D. Women struggling with fertility often suffer from vitamin D deficiency. In addition, eggs are rich in protein, iron, antioxidants and carotenoids that boost fertility in women. The vitamin B12, omega-3 fats and folate in eggs also will minimize the possibility of birth defects.
• Broccoli is a good source of vitamin C, folate and fibre. In men, vitamin C improves sperm quality and protects sperm from DNA damage. In women, it helps reduce the chance of miscarriage and chromosomal problems. Also, broccoli is rich in B vitamins as well as calcium, iron, and zinc that are highly essential for fertility.

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Yields: 4-5 servings

List of Ingredients

• 8 organic, free-range eggs 
• 4 cups bite-size broccoli florets
• 1 red bell pepper, cut into 1/4-inch thick slices
• 8 sliced crimini mushrooms
• 4 basil leaves sliced into thin strips
• 1 cup grated cheese, divided (optional)
• 2 tsp extra virgin olive oil
• a dash of cumin, cinnamon, salt and pepper

Steps

• Preheat the oven to 350°F. 
• Bring a large pot of water to a boil; add the broccoli and cook until just tender, about 3 minutes. Drain well.
• Slightly brown the mushrooms in a pan with 1 tsp olive oil.
• Beat the eggs, salt, pepper, cumin and cinnamon in a bowl.
• Stir in the broccoli, red pepper, mushrooms, basil leaves, 3/4 cup of the cheese into the bowl with eggs.
• Heat 1 tsp oil in a 12-inch cast-iron pan over medium-high heat (if you don’t have cast-iron, use regular frying pan). 
• Pour the egg mixture into the pan and reduce the heat to medium. 
• Cook for 3 minutes to set the bottom of the frittata (bottom should start to feel solid when gently jiggling the pan).
• Sprinkle the top with the remaining 1/4 cup of cheese.
• Transfer the pan to the oven and bake until the frittata is set in the centre and slightly puffy, about 15 minutes.
• Let cool for 5 minutes in the pan, and then run a spatula around the edges and slide onto a large plate.