Changing Body, Changing Diet: Eating for Fertility

04 January

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Happy New Year, friends! 

I am excited to introduce to you a very special guest to Garden Heart talking about a topic that is really near and dear to my heart. Fertility has been on my mind for so many years, pretty much ever since I have been diagnosed with an autoimmune. Questions that have entered my mind over the past few years – Am I able to carry to term a healthy baby? Would my autoimmune awaken and fully intensify once I deliver? Am I able to get pregnant? I’ve always known I wanted to be a mom for as long as I can remember. When I was diagnosed with Mixed Connective Tissue Disorder, I started to think about what I could do to get back to a healthy state of being. I also decided that this would not be an easy journey but one that I needed to take to ensure I was doing everything I can so that one day, my body would be ready to bring a baby into this world.

I met Elenore from Earthsprout in all places – on social media. I am grateful to have come across a beautiful being who is compassionate in helping other women find their balance. I felt a deep connection with her and asked Elenore to share her views on fertility and hormonal health in this space plus you’ll find a nutrient dense recipe created by this beauty. I encourage you to check out Elenore’s creations: The Raw 30 App – loaded with heavenly recipes that are nourishing and healing and The Nordic Superfood Mix – delicious and truly nutritious. More on this later…

Meet my lovely friend, Elenore, an Organic Gardener, Whole Food chef, Natural Nutrition Coach and one Sassy Health Gal. She is the real deal, ladies.



“Once upon a time there was this in tuned and tapped in, aware and awakened woman. Her life was in perfect balance and her glowing, fertile, always healthy body expressed both delicate and wildly strong qualities at the same time. Never failing her spirit and always-reaching new amazing heights.

..sounds like a fairytale or at least one of those great mysteries, am I right ladies?

The truth is that most women today (myself, my friends and clients included) all feel a little off that awesome female groove at times or even most of the time. We’re on a crazy hormonal roller coaster ride without knowing how to make it all a joyous trip, one that might even end with some (healthy) carnival treats. How did we loose the map? How did we end up on that trippin’ ride all on our own?

Well for starters, many of us are just that – alone. And don’t get me wrong, one can have a handful (or more) really, truly sensational friends but what I mean is that wise woman tribe backup system that’s rarely present in our busy lives. A backup system that, during all ages of the world have been there to educate, support and uplift one another. Daughters, sisters, mothers and grandmothers, learning from each other. A community complete with all those delicate and wildly strong qualities mentioned above that we wish to feel present in ourselves.

I consider myself very lucky when it comes to having women in my life that have been there at all times. My own wise mother for one. But still I had no clue what was up when it came to my hormone balance, monthly cycle, and fertility and most of all – the natural aspect of it. Because something was seriously off and when I started digging into what I yearned for – a life in tuned with nature, being aware of herbal support/supplements for women, focusing on different things during the various parts of the lunar cycle, natural contraceptives and last but not least medicinal whole foods that could boost and balance my fertility.

This was not solely because I one day wanted to bring a child into the world but deep down in my bones and in my soul I felt my truth; My body is meant to work smoothly and I’m meant to work alongside with it to create optimum possibility not only for personal growth and health but to be of true service to this earth and it’s inhabitants.

So what did I do, and what can we all do to solve our own immensely beautiful mystery? Well, turns out, it’s actually not a mystery at all once we start educating ourselves and combine that with listening to our inner GPS-system (hello spot-on intuition!). I’ll give you a few tools and a recipe below and then invite you to explore, guided by your own, rather rad self. Because you know what else? A woman’s sensitive connectedness is not like some lame ass ’menises’ joke. It’s powerful beyond the limits of this world. You’ll see – I promise.

..and for the days that we need our tribe of sisters, let’s catch one another here in this beautiful space that Elena has created. I can’t wait to hear from you!”

Go Explore!

My projects and work on always seem to end up greatly supporting the main focuses of my soul, one of those being the true and natural health of women. How?

The Nordic Superfood Mix was created to inspire people to go out and harvest the superfoods of their surrounding and also to highlight the amazing plants of the northern hemisphere. What it ended up being was a sensational superfood mix (Ingredients: Nettle, Rosehip, Elderberry, Red Currants, Sea Buckthorn, Apple, Calendula) for reproductive health and balanced hormones.

The Raw 30 App came about because I firmly believe that a calm, nourished start of the day will result in more miracles and balance for everyone. Not to mention I l-o-v-e breakfast. When chatting with a client I realized that the majority of the recipes really are medicinal creations, boosting fertility and healing hormonal imbalances.

In this article I talk about my personal struggle with hormonal health and getting off the pill. Along with it, a recipe and a lineup of tips that can that greatly supports our hormonal health and reproductive system.

Find my 5 go-to whole foods for reproductive health below:

Kale – kale and it’s crucifer siblings like cabbage, brussels sprouts, cauliflower and broccoli will help your body fight the xenestrogens that is entering our body from plastic containers, cleaning products, personal care products, plastic toys, teflon cookware and textiles. Xenestrogens greatly confuses our hormone system thus disturbing the natural signal system for all occurring processes in our body.

Hemp seeds – Raw hemp is a complete source of protein and one of the most important things you can do for your reproductive health is upping your intake of high quality proteins. Other sources: lentils, beans, quinoa and organic or very much cruelty free eggs/meat or if you’re into that. Just make informed choices with that wallet of yours.

Avocado – Avocados are one of the most powerful sources of essential good fats that your body will use as building blocks to make hormones. Your endocrine system will thank you. Good, supporting fats also include virgin coconut oil/butter, nuts, seeds and raw cacao butter.

Bee pollen – Ever heard of bioflavonoids? These guys will help build those strong, healthy hormones that you want so go find some raw and local bee pollen and honey. Start with 1/2 tsp. of bee pollen a day then work your way up to 1 tbsp.

Water – It’s easy to forget, I know but a good intake of water is truly one of the greatest ways you can support and transform your body. It moves away toxins and creates room for the top quality stuff instead. Remember, drink filtered water if you’re unsure of the quality of your tap water.

And a recipe!

An exceptionally easy salad that plays with the warm Greenylicious brussels sprouts, the fresh, tad sour apples, the mind-blowingly delicious lemon / honey dressing and the peppery arugula. Notice some of the reproductive health boosting superfoods mentioned above like cruciferous (brussels sprouts & arugula) good fats (tahini & virgin coconut oil), pure water, raw honey and the sprinkle of The Nordic Superfood Mix (although optional).

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Brussels sprout & apple salad
  • 1 kg brussels sprouts
  • 2 tsp. ghee / virgin coconut oil
  • pinch of salt
  • 3 Apples, thinly sliced (I chose Belle be Boskoop)
  • 3 large handfuls of arugula
  1. Preheat the oven to 375°F (200° C).
  2. Soak brussels sprouts for 5 minutes in cold water to get rid of any sand or dirt in the leaves
  3. Rinse them thoroughly and cut off their stems with a small knife (careful, you do not want to cut too much and have the leaves fall off).
  4. If they differ a lot in size, cut the big ones in half and put them all on a baking tin.
  5. Toss with salt and ghee / virgin coconut oil and put into the oven. Bake for 8-10 minutes. You want the core to still be a bit hard.
  6. Add the thinly sliced apple and the arugula.


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Lemon / Honey Dressing
  • 1 tbsp. liquid honey (pure & raw)
  • 4 tbsp. water
  • 3 tbsp. tahini (salted)
  • ½ organic lemon, juice and zest
  1. Add all ingredients to a blender and blend (or use a hand blender).
  2. To serve 1 tbsp. Nordic Superfood Mix, optional
  3. Cooked Quinoa/Millet/Legumes if a heartier dish is desired
  4. To arrange, drizzle the godsend dressing over the salad, sprinkle with the Nordic Superfood Mix and eat as it is or together with steamy quinoa/millet and freshly cracked black pepper.

Big hugs and love,
Elenore and Elli

Photography by Elenore Bendel Zahn

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  1. My dear friend, you are just love!

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