Foods to Improve Ovulation | A Delicious Savoury Congee Breakfast

Fertile Days Recipe | Nutritious Breakfast Idea

Feeds: 2 | Prep Time: 1hrs 20 mins (or less if congee is pre-made) | Cook Time: 10 mins

Looking for a savoury and nourishing breakfast to kickstart your day?

Foods to improve ovulation play a crucial role in optimising your chances of conception, and this savoury congee is a perfect example.

Traditional Chinese Medicine (TCM) views congee as a deeply restorative food that nourishes the digestive system while promoting blood flow and supporting reproductive health, all key elements when trying to conceive.

I know how busy life gets, and mornings can be especially rushed. That’s why I recommend batch-cooking congee on a Sunday evening. Having a ready-to-go breakfast means you’re not skipping meals or grabbing something less nourishing on the run. 

When your days are full, the last thing you need is an energy crash mid-morning. A warm, nutrient-dense meal like this will sustain you, balance blood sugar levels, and support ovulation naturally.

It’s simple, comforting, and packed with health benefits, so why not give it a try?

Ingredients

If you're wondering how to increase ovulation naturally, the answer starts with nourishment. What we eat directly affects our hormones, energy levels, and reproductive health. In Traditional Chinese Medicine (TCM), meals like congee are valued for their comfort and ability to support digestion and blood flow, two key factors in preparing the body for conception.

According to Chinese medicine menstrual cycle principles, eating warming foods in the morning can strengthen digestion, playing a vital role in hormone balance. If the body is cold or depleted, blood flow to the reproductive organs can slow down, making conception more difficult. 

Warming foods, like ginger, broths, and slow-cooked grains, gently encourage circulation and energy flow (Qi), helping your body feel nourished, balanced, and ready for pregnancy.

This recipe is packed with foods to improve ovulation, including eggs, which provide choline to support egg quality and sesame oil, a source of healthy fats that help regulate hormones. Ginger boosts circulation, while courgette and spring onions provide essential antioxidants to protect and nourish your eggs.

If you're wondering how to boost fertility in your 30s, the first step is to make small, consistent choices, like starting your day with a warm, nutrient-dense breakfast. A comforting bowl of congee is a simple but powerful way to give your body exactly what it needs, so give it a go, and you’ll notice the difference, not just in your energy levels, but in how balanced and nourished you feel throughout your cycle.  

So, let's get started with what you'll need to make this delicious breakfast.

For the Congee Base:

• 1 cup of raw long-grain white rice, rinsed (easily digestible for sustained energy)

• 7 cups of chicken or vegetable stock (rich in minerals to support reproductive health)

• 1-inch knob of ginger, peeled and thinly sliced (boosts circulation to the uterus)

For the Savoury Topping:

• 1 small onion, chopped (supports hormone regulation)

• 1 small courgette, diced (high in folate and vitamin C)

• 2 eggs (excellent source of choline for egg quality)

• 1 tsp of sesame seed oil (healthy fats for hormone production)

• 1 tbsp of soy sauce (for flavour and umami balance)

• 2 tbsp of chopped spring onions (adds antioxidants and freshness)

Step-by-Step Breakfast Preparation

When preparing for ovulation with Chinese medicine, the focus is on nourishing the body with warming, easily digestible meals that support blood flow and hormonal balance. Congee pregnancy meals, like this one, are a perfect example, as they gently strengthen digestion, which in Traditional Chinese Medicine (TCM) is essential for reproductive health.

This recipe includes foods to improve ovulation, such as eggs for choline and healthy fats, and ginger to enhance circulation to the reproductive organs. But diet alone isn’t enough. 

So, what is the optimal fertility diet? The answer lies in consistency.

Eating nutrient-dense, hormone-balancing meals like this regularly can help create the right environment for conception. For women wondering how to boost fertility in their 30s, prioritising easy-to-digest meals that support energy levels and reduce inflammation can make a real difference.

If you’re wondering how to increase ovulation naturally, one of the simplest things you can do is to focus on whole, warming foods that provide steady energy and reduce internal stress. This is where foods that induce ovulation naturally, such as antioxidant-rich vegetables and protein-packed eggs, play a role in supporting egg health and hormone production.

Adding this dish to your diet lets you enjoy a delicious breakfast while actively supporting your fertility—a big WIN-WIN! So, let’s get cooking!

Prepare the Congee Base:

1. Combine the ingredients: In a large saucepan, combine stock, rice, and ginger.

2. Bring to a boil: Cover with a lid and bring to a rolling boil over medium-high heat.

3. Simmer gently: Reduce the heat to low and let it simmer for about an hour, stirring occasionally to prevent the rice from clumping. The congee should thicken to a creamy consistency.

4. Store for later: If meal prepping, allow the congee to cool before storing it in the fridge for easy reheating over the next few mornings.

Prepare the Toppings:

5. Sauté the vegetables: Heat a little sesame oil over medium heat in a frying pan. Add the chopped onion and courgette, sautéing for about 5 minutes until soft and tender. Season with salt, pepper, and a splash of soy sauce.

6. Boil the eggs: Bring water to a rolling boil in a small saucepan. Carefully drop in the eggs and cook for 4 minutes for soft yolks or 6 minutes for a firmer texture. Remove with a slotted spoon and set aside.

7. Reheat and assemble: If needed, reheat the congee with a splash of water or stock to loosen it. Divide into bowls and top with the sautéed vegetables and boiled eggs.

8. Finish and serve: Drizzle with sesame oil and soy sauce, then garnish with chopped spring onions. Serve warm and enjoy!

Tips and Variations

• This congee goes with any green as a topping. For example, add wilted spinach, kale, or bok choy for extra folate and iron.

• Top with pickled ginger for gut-friendly probiotics.

• If you fancy some crunch, sprinkle with almonds or sesame seeds for added texture and healthy fats.

Nutritional Information (Per Serving)

If you love counting calories, don’t worry—I’ve got you covered. But honestly, when it comes to fertility-boosting meals, nourishment matters more than numbers!

• Calories: 320 kcal

• Protein: 14g

• Carbohydrates: 45g

• Fats: 10g

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