Food For Fertility

Featuring Kirby Hendricks – Registered Dietitian

The festive season is a joyous occasion for most, but for many struggling with infertility and loss, it is a deeply distressing time. It is therefore very easy to fall into the trap of over-indulgence, binge-drinking, guilt-eating and high levels of stress, as a result. 

Whilst planning your fertility journey, eating healthy and nutritious foods, which balance your hormone levels is key for prepping your body for IVF.  Your diet doesn’t need to be bland and boring; food made with love using the right ingredients will give you the confidence to implement what your body needs, in order to function optimally, in the lead up to your fertility treatment; and more so, for life.

Kirby Hendricks

We work closely with Kirby Hendricks who is HART’s Registered Dietitian who specialises in PCOS, insulin resistance, endometriosis, thyroid dysfunction, infertility, gut issues, weight gain, anxiety, and depression.

Kirby has been in private practice for 6 years. Certified in nutrigenomics and is currently completing her certification in Functional Nutrition through The Integrative and Functional Nutrition Academy. Through years of working with clients one-on-one, Kirby’s passion is to partner with clients and to teach them not only what their body needs but to help them take the lead in their health.  

Kirby is a firm believer that food is powerful medicine when you know how to use it!

We sat down with her to find out what an ideal eating plan looks like for anyone in need of a hormone-balancing diet:

  • Breakfast: Green Breakfast Smoothie
  • Lunch:  Chicken Taco Bowl 
  • Dinner: One-pan baked salmon, asparagus and potato
  • Snack: Sweet potato brownie

See recipes below:

Green Breakfast Smoothie:

Ingredients:

  • Vegan Protein Powder (1 scoop or 20g protein)
  • 1 small banana
  • 1 small apple
  • 1 tbsp ginger (peeled)
  • 1 cup baby spinach
  • 3 florets broccoli
  • 1 tbsp chia seeds
  • 1 tbsp lemon juice
  • 1-2 cups water (filtered – use to preferred consistency)

Method:

  • Place all ingredients into your blender and blend till smooth
  • Pour into a glass and enjoy

Chicken Taco Bowl:

Ingredients (serves 2):

  • 4 cups lettuce (or baby spinach)
  • 230g chicken, cooked
  • 1 cup black beans (drained)
  • 4 radishes (sliced)
  • ¼ cup black olives
  • 1 cup cherry tomatoes (halved)
  • 1 cup home-made guacamole
  • 2 spring onions thinly sliced

Method:

  • Divide the lettuce evenly between two serving bowls
  • Arrange the chicken, beans, radishes, olives and tomatoes around the bowls
  • Top with guacamole, sprinkle spring onions and serve

One-Pan Salmon, Asparagus and Potatoes:

Ingredients (serves 2):

  • 2 salmon fillets
  • 4 cups asparagus, cleaned with stems removed
  • 2 small sweet potatoes (baby potatoes), sliced
  • ½ tsp garlic powder
  • ½ tsp thyme
  • Salt and pepper to taste

Method:

  • Preheat oven to 180’C
  • Prepare a baking sheet with nonstick cooking spray or parchment paper
  • Place salmon fillets in the middle of the pan, next arrange the asparagus on the sides lengthwise and then sprinkle the sweet potatoes throughout the pan
  • Season everything with salt, pepper, garlic powder and thyme
  • Bake at 180’C for 30 minutes until salmon is flaky and vegetables are tender
  • Remove from oven onto your plate and devour

Sweet Potato Brownie:

Ingredients:

  • 2 medium sweet potatoes – roasted and mashed
  • 11 pitted dates – soaked in hot water to soften
  • ½ cup almond butter (unsweetened)
  • 2 tbsp cacao powder
  • Small handful nuts

Method: 

  • Prep the sweet potatoes and throw all ingredients together into a blender and blend till smooth
  • Then throw in your handful of nuts and blend again 
  • Bake for 20 minutes at 180’C
  • Take them out of the oven and cool before serving

Be sure to try out the above recipes, post your pics on Instagram and tag in @kirby_rd and @hart_fertility_clinic.

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