Eggs, Choline and Eating Them for Fertility
Diane’s Shakshuka Recipe
Figure out what works for you to get the nutrients your body needs. I don’t love eggs (at all), but here are some ideas on getting more choline and choking down the eggs.
My parents live on a farm with free range chickens. Whenever we visit each other my mom brings eggs. Her eggs are better for the grandbabies because of the rich yellow yolk she claims. I can hear her with a little giggle and a lot of pride proclaiming that her eggs are “farm fresh eggs”. Her eggs will help the babies grow big and strong and are filled with choline.
Choline is perfect for fertility and a growing baby. My last pregnancy the baby loved eggs. It is the only time in my entire life I’ve craved eggs. I could not eat enough egg drop soup with ginger. Ever since I was a child I’ve hated eating eggs. My gag reflex goes off thinking about a not quite cooked runny yolk.
How to eat more choline for fertility
Here are some great sources of choline other than eggs from the NIH.
Beef liver, pan fried, 3 ounces - 65% DV
1 Egg, hard boiled - 27% DV
Beef top round, separable lean only, braised, 3 ounces- 21% DV
Chicken breast, roasted, 3 ounces- 13% DV
Beef, ground, 93% lean meat, broiled,3 ounces- 13%DV
If you can eat liver more power to you. I have yet to try it and know it is packed full of vitamins, but I can’t bring myself to it.
PCOS and Eggs
Eggs are a super food for PCOS breakfasts and fertility. I see on post after Instagram post from PCOS Nutrition Center. Choline is perfect for a growing baby. Every time I think about eating eggs for breakfast I hear Caitlin Johnson and Sophia Pavia from the Food Freedom Fertility Podcast running through my head saying how wonderful eggs are for fertility.
My breakfast lately been farm fresh eggs with their creamy golden yolk cracked into a well of tomatoes. I like to add garlic and onion and harissa to make my own version Shakshuka and drown out the egg taste. Pinto beans is a recent addition that has helped increase the protein and fiber in the dish keeping me fuller longer.
Hopefully this recipe will help you down some more choline in a simple diet change. I’ve found adding the beans helps balance my blood sugar and make me less hungry in the mornings. Since I have insulin resistance I’ve been playing with my breakfast for years to get the right balance of protein, fiber and carbs. This seems to be a winner!
Diane’s Shakahuka Recipe
Here is my recipe:
Ingredients:
2 eggs (farm fresh if you can)
14 oz of diced tomatoes
1/2 tsp of onion powder
1/2 tsp of garlic powder
1/2 tsp of harissa powder (I get mine from Thrive Market)
1/2 can of pinto beans
Instructions:
1. Heat a cast iron skillet with a light coat of olive oil
2. Add tomatoes and bring to a simmer.
3. Add pinto beans.
3. Add onion, garlic and harissa powders. Cook for about 3 minutes to soften beans more.
4. Make a well in the sauce and crack an egg into it. Do this for both eggs)
5. Cover and let cook for about 4 minutes. I don’t like a runny egg. So if you like a runny yolk by all means cook less.
6. Enjoy!
(I’m not a good blogger so I’m not sure how you can print this easily except for the good old copy and paste.)
Nutrition Facts:
I love the Cronometer app. It helped me lose 20 pounds over about 6 months and keep it off by watching my calorie intake. BUT I love it even more because of all the detailed nutrition information. I get nothing from them, but I love passing on great resources.
Nutrition Facts from www.cronometer.com
Vitamin Profile from Cronometer.com
Minerals from Cronometer.com
Final thoughts on eggs and moving forward.
It’s been over a year since I last craved eggs. All I really know about my baby is they loved eggs so I will eat them and remember their life. Also, today is my brothers birthday. We lost him at age 21 and he would have been 35. Grief never gets easier, just softer.
It’s been over a year of trying on top of the two and a half years before that and the two and half years before that and the two and half years before that. I’m so thankful for my boys, but it’s been a long wait.
And here I am eating eggs hoping to increase my fertility through diet.
Onward together fertility friend!
