This month’s nutrition for fertility recipe is a delicious bowl of steak fajitas. This nutritious bowl is sure to restore your essence and warm the body. In Chinese Medicine, steak has a naturally warming nature and is known to build blood and Qi—the vital energy that runs throughout our bodies and often is in need of nourishment.
Organic grass fed steak is an excellent source of vitamin B6, which is essential for conception and fertility as it helps contribute to the regulation of hormonal activity. Nutrients such as zinc, iron, selenium, protein and Vitamin B12 are also found in steak, all of which are fundamental in boosting fertility. Iron specifically helps to improve fertility rates but it is important to be mindful of the type of meat consumed. Steer-clear of high-fat cuts of meat and choose lean meats instead as these are more nutrient rich.
Brown rice is a wonderful source of complex carbohydrates, which will help fertility by promoting regular ovulation. Brown rice contains a good amount of folic acid, which aids in blood production and is very important for preventing neural tube defects in newborn babies. Try to include brown rice in your diet three times a week for an overall health benefit. Brown rice is a whole grain, which aids in decreasing the risk for coronary artery disease, diabetes and infertility, when compared to white rice, which is a refined grain.
One of the most important parts of the fertility nutrition plan is to incorporate more fruits and veggies in your diet. Veggies are a symbol of fertility and the cornerstone to improving overall health and boosting fertility. Most of what we eat today is very acidic, (including refined sugars, bleached processed foods, excessive meat consumption, etc) and our body functions best when there is a healthy acid/ alkaline balance. This healthy balanced environment allows better chances for the sperm to survive and make it to the egg due to the minerals present in the body. Creating a healthy body begins with eating mineral rich foods, and veggies are at the top of the list.
List of Ingredients
STEAK MARINADE:
- ⅓ cup lime juice
- ¼ cup pineapple juice (no sugar added)
- 2 tablespoons Worcestershire sauce
- 3 tablespoons olive oil
- 1 tablespoon minced garlic
- 2 teaspoons ground cumin
- 2 teaspoons chili powder (or more to taste)
- 1 teaspoon smoked paprika
- ½ teaspoon red pepper flakes (or more to taste)
- 1 teaspoon salt and ½ teaspoon black pepper
- ¼ cup chopped cilantro
FAJITAS:
- 1 ½ – 2 pounds grass fed organic skirt or flank steak
- 1 tablespoon grape seed oil
- 2 medium organic onions, sliced
- 1 large organic poblano pepper, ribs and seeds removed then sliced
- 2-3 bell peppers (any color you please!)
GARLIC LIME RICE:
- 1 tablespoon organic grass fed butter
- 1 1/2 cups organic brown rice
- 2 teaspoons minced garlic
- 2 3/4 cup low sodium organic chicken broth, warmed
- 1 pinch salt
- 3 tablespoons lime juice
- 1/4 cup chopped cilantro
Steps:
STEAK:
- Mix together the marinade ingredients in a large shallow bowl, taste and adjust for seasoning preference. Spread the marinade over steak and let sit covered for 2-4 hours in refrigerator (can leave overnight for flavors to meld).
- Remove steak from fridge 30 minutes prior to cooking.
- Heat a large skillet/pan with grape seed oil on high and add steak, cook each side for 3-5 minutes (or more if preferred).
- Once steak is cooked to your liking, remove and allow to rest for several minutes, lightly cover with a piece of foil.
- Slice meat into thin slices and set aside.
FAJITA VEGGIES:
- Heat a large pan with the remaining tablespoon of grape seed oil on high heat. Mix in the onions and peppers, let veggies begin to sizzle and stir as necessary until cooked.
- Season with pinch of salt and pepper
GARLIC LIME RICE:
- Rinse rice under cold water to remove any starch and set aside.
- Heat butter and garlic on medium heat in a large pan, add rinsed rice and sauté for 2-3 minutes (stirring frequently so as not to burn).
- Add chicken broth, salt and lime juice, bring to a boil.
- Once boiling, cover and reduce heat to low, cook rice until water dries up (adding more water occasionally if not fully cooked).
- Let stand for 5 minutes, add cilantro and fluff with a fork.
ASSEMBLE:
- Arrange the rice, steak and veggies in a bowl, add as many toppings as you enjoy, pick your favorites! Here are a few suggestions: grilled corn, guacamole, pico de gallo, salsa, black beans, etc.
Recipe adapted from Little Spice Jar
