Looking for a male fertility superfood recipe that is also delicious? This Baked Stuffed Squash recipe by Melanie Brown Nutrition is packed with key nutrients and antioxidants, specifically designed to boost sperm quality and support overall sperm health. A balanced diet plays a critical role in male reproductive health, and this simple recipe features ingredients known to deliver vital vitamins and minerals essential for improving male fertility.
Why is this recipe a Male Fertility Superfood?
The Mediterranean diet is widely accepted to support male fertility. This way of eating – rich in wholegrains, pulses, nuts, seeds, olive oil, and fruit and vegetables – is essential for sperm health.
The Key Nutrient: Lycopene
In this stuffed squash recipe, tomatoes are the fertility star because they are high in lycopene. Lycopene is an antioxidant carotene that is protective of sperm and prostate health. There is a growing body of evidence linking lycopene to improved sperm quality, motility, and morphology.
Pro-Tip: Pairing the tomatoes with olive oil (a healthy fat) is a crucial step to significantly increase your body’s absorption of these powerful antioxidants!
Ingredients
- 2 medium squash or pumpkins
- 110g quinoa
- 3 tbsp olive oil
- 2 tsp dried mint
- ½ tsp ground cinnamon
- 2 tbsp tomato puree
- 1 heaped tablespoon of nutritional yeast
- 50g pitted black olives, chopped roughly
- 1 medium onion, diced finely
- 2 cloves of garlic, grated
- 2 tbsp toasted pine nuts
- Juice of half a lemon
- Handful of chopped flat-leaf parsley leaves
- 300ml vegetable stock (or a stock cube or bouillon with 300ml of hot water)
- Feta (optional)
- Sea salt and pepper
Method
- Preheat the oven to 180°C and then prepare the squash. Cut in half if using butternut squash and scoop out the seeds. For acorn squash or similar, cut off the tops and scoop out the stringy middle. Place on a baking tray and drizzle with olive oil and season with salt and pepper. Bake for 30-40 minutes or until softened. Leave to cool.
- Meanwhile, soften the onions in oil and add the garlic cloves with the cinnamon and dried mint. Add the tomato puree followed by the quinoa. Pour in the vegetable stock, nutritional yeast and cover with a lid until soft (and the liquid absorbed).
- Stir the olives, pine nuts, flat-leaf parsley and lemon juice through the quinoa and season with salt and pepper to taste.
- Stuff the squash with the quinoa mixture and bake in the oven for 15-20 minutes until everything is heated through. Sprinkle a little crumbled feta or extra nutritional yeast and serve with steamed vegetables or salad.
Watch the Full Expert Webinar on Diet, Lifestyle, and Sperm Quality
Nutritional Therapist Melanie Brown breaks down the science behind how diet and lifestyle can dramatically improve sperm DNA quality and overall fertility.
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