Foods to Eat to Boost Fertility | A Hormone-Balancing Squash, Adzuki Bean and Quinoa Salad
- Irena Lenc
- 5 days ago
- 6 min read
Luteal Days Recipe | Nutritious Lunch Idea
Feeds: 2 | Prep Time: 10 mins | Cook Time: 35 mins | Total Time: 45 mins
Do you want a comforting lunch that is delicious and nutritious? One of the most powerful shifts I made on my fertility journey was learning about the foods to eat to boost fertility.
The luteal phase is a time when your body needs extra warmth, nourishment, and stability, especially if you're feeling more tired or introspective. This roasted butternut squash, adzuki bean, and quinoa salad is my go-to when I want something deeply satisfying yet packed with the nutrients my body craves.
I love how adzuki beans bring a gentle, grounding energy while delivering iron and protein to support progesterone production. Quinoa is a hero grain. It is light yet filling, full of fibre to aid digestion, and helps regulate the glucose (sugar) levels in your bloodstream, preventing spikes and crashes. And the roasted butternut squash? It’s the perfect touch of sweetness, rich in beta-carotene to support hormone health and immune function.
Eating in sync with your cycle doesn’t have to be overwhelming or complicated. This dish is a beautiful way to honour your body’s needs while enjoying every bite. It’s simple, nourishing, and exactly what your luteal phase deserves.
Whether you're looking for a quick weekday lunch or a dish to impress guests, this recipe is sure to please. It’s time to indulge in a healthy, flavourful meal today.
Ingredients
One of the biggest realisations on my journey was how much the right foods can influence how we feel throughout the month. The luteal phase (the time after ovulation when our body is busy producing progesterone) can be tricky.
Some days, you might feel calm and grounded, while others leave you bloated or fatigued. Understanding these shifts is part of menstrual health awareness and one of the best ways to support your body through nourishing, hormone-balancing meals.
That’s why I love this nutrition-filled salad. It’s comforting without being heavy, packed with ingredients that help keep blood sugar stable, and full of the nutrients your body needs right now.
Adzuki beans are a fantastic source of iron, which is essential for progesterone production, especially if you struggle with low energy in this phase. Quinoa is a great complex carbohydrate, giving you slow-releasing energy to avoid the dreaded mid-afternoon slump. Then there’s butternut squash, rich in beta-carotene to support hormone balance and give your body the warmth and nourishment it craves.
Your digestion can also slow down in the luteal phase. Therefore, water-rich, fresh ingredients like cucumber and tomatoes help keep things moving and support gut health. Healthy fats like olive oil and feta help improve hormone production, while the warming harissa encourages circulation—something TCM has long valued for reproductive health.
You’ll be amazed how a few thoughtful tweaks to your diet can make a huge difference in how you feel. This dish is a perfect example of foods to eat to boost fertility, showing how menstrual cycle recipes can be simple and delicious. Focusing on natural fertility boosters gives your body exactly what it needs to feel supported, balanced, and energised throughout this phase.
400g butternut squash, peeled and sliced into 2cm thick half-moon chunks – A rich source of beta-carotene to support hormone balance.
200g (half a tin) adzuki beans, drained and rinsed – High in iron and protein to support progesterone production.
150g quinoa – A complex carbohydrate that provides slow-releasing energy.
160g diced cucumber – Hydrating and supports digestion.
160g diced tomatoes – Packed with antioxidants and vitamin C.
50g crumbled feta cheese – A good source of calcium and healthy fats.
2 tsp za’atar – A fragrant spice blend with anti-inflammatory properties.
2 tbsp of harissa paste – A warming spice blend that promotes circulation.
0.5 - 1 tbsp of honey – Adds natural sweetness and balances flavours.
A small handful of fresh mint, sliced – Supports digestion and adds freshness.
2 tbsp of extra virgin olive oil – A healthy fat that supports hormone production.
Salt and pepper, to taste – For seasoning.
Step-by-Step Lunch Preparation
Before we start preparing this dish, let’s talk about why the way we cook and combine our ingredients matters as much as the ingredients themselves. Many women seek natural period remedies to ease symptoms like bloating, fatigue, and mood swings, and one of the best ways to do this is through nourishing meals that support hormone balance.
The luteal phase is a time when your body naturally craves warmth, grounding, and stability. In TCM, cold or raw foods can sometimes make digestion sluggish during this time, so gently cooked meals, like this roasted squash with adzuki beans and quinoa salad, are perfect for that feel-good, nourishing kick.
Another important element is foods to eat to boost fertility. The right nutrients at the right time can significantly affect energy levels, mood stability, and hormone production. This recipe is a perfect example of a fertility diet in action. It combines complex carbohydrates, protein, and healthy fats to sustain energy and support progesterone production, a key factor for a healthy luteal phase.
The quinoa and adzuki beans offer slow-releasing energy and plant-based protein, making them an excellent choice for those looking into adzuki beans for pregnancy benefits. Meanwhile, olive oil and feta contribute essential fats for hormone production, and fibre-rich vegetables aid digestion and gut health.
Supporting menstrual health awareness also means understanding how circulation impacts overall fertility. Nutrient-rich blood flow is essential for a healthy uterine lining, and warming spices, like the harissa in this dish, have traditionally been used to stimulate circulation and support reproductive health gently. This is why including natural fertility boosters, such as iron-rich adzuki beans and beta-carotene-packed butternut squash, is so beneficial.
So, what is menstrual health? It’s about more than just tracking your cycle. It’s about supporting your body with the proper nutrients, foods, and approach to each cycle phase. As you prepare this meal, think of it as a way of nourishing your cycle intentionally and working with your body rather than against it. Let’s get cooking!
Preheat the oven: Set your oven to 220°C/200°C fan/gas mark 7.
Roast the squash: Place the butternut squash on a large baking tray. Drizzle with half the olive oil, sprinkle with za’atar, and season with salt and pepper. Roast for 25-30 minutes until softened and lightly caramelised.
Cook the quinoa: Add quinoa to a saucepan with twice its volume in water. Cover with a lid, boil, then reduce the heat and simmer for 10-15 minutes. Once all the water has evaporated and the quinoa is fluffy, remove it from heat and let it rest.
Prepare the dressing: Mix the honey and harissa with a pinch of salt and pepper in a large bowl. Add a splash of hot water to loosen the mixture.
Warm the adzuki beans: Drain and rinse the beans. If desired, rinse with boiled water to slightly warm them before adding to the salad.
Assemble the salad: Add the cooked quinoa, cucumber, tomatoes, adzuki beans, and fresh mint to the bowl with the dressing. Toss well to combine.
Final touches: Crumble in the feta cheese and drizzle with the remaining olive oil. Adjust seasoning with salt and pepper to taste.
Serve: Plate the adzuki beans and quinoa salad. Top with the roasted butternut squash. Enjoy warm or at room temperature.
Tips and Variations
Double the recipe and store leftovers in an airtight container in the fridge for up to two days. This makes for an easy, no-effort meal the next day.
Omit the feta or replace it with toasted pumpkin seeds for an extra magnesium boost.
Add a handful of rocket or spinach for an extra fibre boost with greens and micronutrients.
If you prefer a milder flavour, reduce the harissa and add a squeeze of lemon for a fresh, citrusy balance.
Nutritional Information (Per Serving)
For those who love numbers, here’s the nutritional breakdown. But honestly, if it tastes great and makes you feel good, that’s what really matters!
Calories: 420 kcal
Protein: 18g
Carbohydrates: 50g
Fats: 18g
Fibre: 10g
Iron: 4mg
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