Fertility refers to the preconception period of a reproductive-aged woman — 15 to 49 years old, according to the World Health Organization — during which she is trying to get pregnant. A couple is considered to experience infertility if after 12 months or more of regular unprotected sexual intercourse, no pregnancy results. Since fertility in women is known to decline steadily with age (with each month of menstruation, women lose a portion of their ovarian reserve and egg quality may decline, making it harder to conceive), some health care providers will evaluate and treat women 35 or older after six months of unprotected sex without conception. Women under 35 are advised to try to conceive without the aid of fertility treatment for at least one year before pursuing fertility medicines, surgical procedures or assisted reproductive technologies, or ART, such as in vitro fertilization, or IVF.

However, infertility is not a woman’s disease. In about 35 percent of couples with infertility, male- and female-related factors are involved. And in 8 percent of cases, a male factor is the only identifiable cause. The causes of infertility vary, and there is no one-size-fits-all solution.

Causes of Female Infertility
Female infertility often reflects problems with ovulation that may be related to diseases or conditions affecting the female reproductive system, such as polycystic ovary syndrome, endometriosis, primary ovarian insufficiency, structural uterine abnormalities(such as a condition in which the uterus is shaped like a heart), blocked fallopian tubes, uterine fibroids, excess body weight and overactivity. Eating disorders, overactivity (which may cause female athlete triad, a combination of low energy availability, changes in menstruation and impaired bone health) and stress can cause a condition known as “hypothalamic amenorrhea” that often is associated with infertility. Also, conditions such as celiac disease that are left untreated can affect fertility.

Causes of Male Infertility
According to the Centers for Disease Control and Prevention, male infertility factors often are related to varicocele, a condition in which veins on a man’s testicle are too large and cause the testicle to overheat. This elevated temperature can affect the shape, movement and quantity of sperm. Other factors that can lead to male infertility include genetic conditions that affect sperm production, injury to the testicles and conditions such as cystic fibrosis.

Peer-reviewed, randomized control trials on male infertility, regardless of cause, remain sparse. Available research is predominately observational and review studies that rely on self-reported measurements, such as food frequency questionnaires and dietary recalls, leave room for errors and limitations.

Recommendations for Women
Many fertility researchers have relied on data from the Nurses’ Health Study II, a prospective cohort study that began in 1989 and evaluated nearly 20,000 responses from registered nurses to a questionnaire on diet and lifestyle habits and reproductive outcomes.

Researchers found that a high fertility diet, or an eating style that promotes fertility, for women consisted of:

• Low intake of trans fat and greater intake of monounsaturated fat
• Greater plant protein consumption and lower animal protein consumption
• Greater consumption of complex, high-fiber carbohydrates
• Consumption of full-fat dairy products rather than low-fat dairy foods
• Greater consumption of non-heme iron foods from plant sources.

Researchers found that women who followed these dietary recommendations had a 66 percent lower risk of ovulatory disorder infertility and a 27 percent lower risk of infertility due to other causes.

Regarding women using ART procedures such as IVF, studies have demonstrated success in the use of both the Mediterranean diet and a “pro-fertility” diet. For example, a study published in 2018 found that consuming more produce, seafood and healthy fats (such as olive oil and nuts) and less red meat decreased time to conception and increased likelihood of pregnancy in those undergoing ART.

Similarly, an observational prospective cohort study published in 2019 found a fertility-promoting diet consisting of a higher intakes of supplemental folic acid, vitamins B12 and D, whole grains, dairy, soy products and seafood resulted in more positive ART outcomes, with improved odds of implantation and pregnancy.

That said, since participants in the 2019 study were undergoing ART, these supplement recommendations may not be applicable to all patients trying to achieve pregnancy. Registered dietitian nutritionists working with female patients or clients can encourage a food-first approach, including dark leafy greens, berries, whole grains, eggs, dairy products and seafood. Dietary supplements should be discussed as necessary based on individual patient needs.

Recommendations for Men
With fewer studies conducted on male fertility, more research is needed to confidently make recommendations for this population. However, a recent review found that “healthy” diets consistently improve semen quality across a range of populations.

In particular, increasing consumption of produce, seafood, poultry, whole grains and low-fat dairy products while decreasing consumption of red and processed meats, foods and beverages with added sugars, and high-fat dairy products may positively affect semen quality.

Increased seafood consumption parallels findings from a prospective observational study conducted on males attending a fertility clinic. Researchers found higher intakes of fish and lower intakes of processed meats may result in higher sperm counts and more normal sperm. Since sperm naturally contains omega-3 fatty acids from dietary intake and local metabolism, it is important for RDNs to educate male patients or clients on the role fish can play in improving fertility.

The trace mineral zinc receives widespread attention as a nutrient essential for reproductive health. The Recommended Dietary Allowance for men is 11 milligrams per day, which can be achieved through food sources including dairy, some seafood and whole grains; more research is needed on supplemental dosages.

As with women, men should focus on consuming nutrients from foods first, including fruits and vegetables, whole grains, low-fat dairy products, fish and shellfish, and always consult an RDN or physician before taking dietary supplements.

Additional Considerations
Other aspects of physical health, recreational behaviors and lifestyle can play a role in male and female fertility.

Body weight: For patients with overweight or obese BMIs, discuss dietary interventions and physical activity benefits to reduce risks associated with increased body mass and preconception health. For those with underweight BMIs, discuss the role proper nutrition can play in improving fertility and enhancing the health of their future baby.

Fitness: Discuss aiming for 150 to 300 minutes of moderate intensity activity per week with two days of strength training. The entire multidisciplinary treatment team should review individual fitness recommendations for female patients or clients undergoing ART cycles and those with (or who have a history of) low body weight, hypothalamic amenorrhea or eating disorders.

Alcohol, smoking and drug use: According to the American Society for Reproductive Medicine committee, men and women seeking improved fertility should abstain from smoking. It also is recommended to avoid alcohol or recreational drug use.

Caffeine: Female patients should consume no more than 200 milligrams of caffeine per day, roughly the amount in a 12-ounce cup of coffee. Research is inconsistent regarding male fertility and caffeine.

More research on the preconception period is needed to further identify the roles of nutrition and lifestyle habits, and specific recommendations likely will continue to evolve for both female and male fertility — as well as how to improve success rates of ART procedures.

References

Afeiche MC, Gaskins AJ, Williams PL, Toth TL, Wright DL, Tanrikut C, et al. Processed meat intake is unfavorably and fish intake favorably associated with semen quality indicators among men attending a fertility clinic. J Nutr. 2014;144(7):1091–8.
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007;110(5):1050–8.
Chavarro JE, Willett WC, Skerrett PJ. The Fertility Diet: Groundbreaking research reveals natural ways to boost ovulation and improve your chances of getting pregnant. New York, NY: McGraw-Hill, 2008.
Collins G, Rossi B. The impact of lifestyle modifications, diet, and vitamin supplementation on natural fertility. Fertil Res Pract. 2015;1(1). doi:10.1186/s40738-015-0003-4.
Gaskins A, Chavarro J. Diet and fertility: a review. Am J Obstet Gynecol. 2018;218(4):379-389.
Folate Fact Sheet for Health Professionals. National Institute of Health Office of Dietary Supplements website. Updated October 4, 2018. Accessed on March 31, 2019.
Freeman H. Reproductive changes associated with celiac disease. World J Gastroenterol. 2010;16(46):5810.
Gaskins AJ, Nassan FL, Chiu Y-H, et al. Dietary Patterns and Outcomes of Assisted Reproduction. Am J Obstet Gynecol. 2019.
Giahi L, Mohammadmoradi S, Javidan A, Sadeghi MR. Nutritional modifications in male infertility: a systematic review covering 2 decades. Nutr Rev. 2016;74:118-30.
Infertility definitions and terminology. World Health Organization website. Accessed March 20, 2019.
Infertility FAQs. Centers for Disease Control and Prevention website. Published January 16, 2019. Accessed March 20, 2019.
Infertility. Office on Women’s Health website. Updated April 1, 2019. Accessed April 19, 2019.
Karayiannis, D., Kontogianni, M., Mendorou, C., Mastrominas, M., & Yiannakouris, N. Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Human Reproduction. 2018;33(3), 494-502.
LoGiudice J, Massaro J. The impact of complementary therapies on psychosocial factors in women undergoing in vitro fertilization (IVF): A systematic literature review. Applied Nursing Research. 2018;39:220-228.
Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women’s health. J Endocrinol Invest. 2014;37(11):1049-1056.
Multiple definitions of infertility. World Health Organization website. Published October 21, 2016. Accessed March 20, 2019.
Penzias A, Bendikson K, Butts S et al. Smoking and infertility: a committee opinion. Fertil Steril. 2018;110(4):611-618.
Petropanagos A, Cattapan A, Baylis F, Leader A. Social egg freezing: risk, benefits and other considerations. Can Med Assoc J. 2015;187(9):666-669. doi:10.1503/cmaj.141605.
Physical Activity Basics. Center for Disease Control and Prevention website. Reviewed March 24, 2019. Accessed March 25, 2019.
Pregnancy Problems? Boost the Chance of Having a Baby. NIH News in Health website. Published July 2015. Accessed March 31, 2019.
Stang J, Huffman L. Position of the Academy of Nutrition and Dietetics: Obesity, Reproduction, and Pregnancy Outcomes. J Acad Nutr Diet. 2016;116(4):677-691.
Stephenson J, Heslehurst N, Hall J, et al. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health. The Lancet. 2018;391(10132), 1830-1841.
USDA Nutrient Reports. United Stated Department of Agriculture website. Accessed March 25, 2019.
Wallace T, Fulgoni V. Usual Choline Intakes Are Associated with Egg and Protein Food Consumption in the United States. Nutrients. 2017;9(8):839.

SERVINGS: 6
SERVING SIZE: ½ cup (100 grams)
PREP TIME: 35 minutes
COOKING TIME: 1 hour 20 minutes

Ingredients

• 1½ cups dry basmati rice
• 2 tablespoons salt, divided
• ¼ cup (60 milliliters) grapeseed oil
• ½ teaspoon ground turmeric

Instructions

1. Place rice in a fine mesh strainer and rinse under cool water for 30 seconds.
2. In a large glass bowl, whisk 2 cups room temperature water with 2 teaspoons salt.
3. Add rice and soak for 30 minutes.
4. Strain rice and set aside.
5. In a large nonstick or ceramic pot, bring 3 cups water to a boil.
6. Add 1 tablespoon plus 1 teaspoon salt and allow to dissolve.
7. Add soaked rice and cook uncovered for 8 minutes.
8. Rice should be firm but not crunchy.
9. Remove from heat, strain rice and rinse with cool water.
10. Place rice in a large bowl and add 1 cup ice to speed up cooling, stirring continuously until ice melts.
11. Rinse with cool water and strain.
12. Return pot to stove over high heat. Add oil, ensuring it covers the entire bottom of
    the pot.
13. Sprinkle turmeric over the oil and begin adding rice in an even layer.
14. Once rice reaches a ½-inch layer, make a mound in the center of the pot with remaining rice.
15. Using the handle of a wooden spoon, make holes throughout the mound to allow air to escape.
16. Cover the lid of the pot with a kitchen towel and tie the towel corners around the lid using a rubber band so they do not catch on fire.
17. Let rice cook over medium heat for 10 minutes, then reduce heat to low and cook another 60 minutes.
18. Remove pot from heat and allow rice to sit uncovered for 5 minutes.
19. Spoon white rice off the top and set aside.
20. Using oven mitts, invert a plate over the pot and turn pot upside down, allowing the bottom rice (traditionally known as tadig) to fall onto the plate.
21. If tadig does not fall in one piece, use a spoon to remove excess rice from the bottom of the pot.
22. Serve tadig over cooked white rice.

NUTRITION PER SERVING: 209 calories, 7g total fat, 1g saturated fat,
0mg cholesterol, 207mg sodium, 35g carbohydrate, 1g fiber, 0g sugar, 3g protein, 39mg potassium, 43mg phosphorus

Note: Analysis assumes 10% absorption of salt.

SERVINGS: 4
SERVING SIZE: ½ cup pudding, 3 tablespoons bananas and 1 tablespoon pecans (570 grams)
PREP TIME: 10 minutes
COOKING TIME: 20 minutes

Ingredients

• 3 medium bananas, divided
• 1½ cups (360 milliliters) 2% milk, divided
• 2 tablespoons pure maple syrup
• 1 large egg
• 2 tablespoons cornstarch
• 1 teaspoon ground cinnamon, divided
• ⅛ teaspoon sea salt
• ¼ cup chopped pecans
• 1 teaspoon unsalted butter

Instructions

1. In a medium bowl, mash 2 bananas with a fork until a thick puree is achieved.
2. Whisk ½ cup milk, maple syrup and egg into bananas until combined.
3. Add cornstarch, ¾ teaspoon cinnamon and salt; whisk for approximately 2 minutes.
4. Place a medium pan on stove over medium heat and add the banana mixture.
5. Slowly stir in remaining 1 cup milk and continue to stir for 3 to 4 minutes or until the pudding begins to set.
6. When the back of the spoon is coated with pudding, remove from heat and continue to stir for 30 seconds.
7. Set aside and let cool for 10 minutes.
8. Slice remaining banana into ½-inch pieces and set aside.
9. To a medium nonstick skillet, add chopped pecans and toast over medium heat for about 5 minutes, stirring constantly.
10. Remove from heat and place in a small bowl.
11. Add butter to skillet and turn heat to low.
12. Once butter begins to melt, stir in sliced bananas and cook over medium heat for 5 to 8 minutes, stirring frequently with a spatula.
13. Once caramelization occurs (bananas will appear brown and shiny), remove from heat and stir in ¼ teaspoon cinnamon.
14. Assemble mini pudding cups by placing ½ cup pudding in the bottom of 4 small containers.
15. Top each with 3 tablespoons bananas and 1 tablespoon pecans.

NUTRITION PER SERVING: 225 calories, 10g total fat, 3g saturated fat, 57mg cholesterol, 149mg sodium, 31g carbohydrate, 3g fiber, 18g sugar, 6g protein, 411mg potassium, 141mg phosphorus

Baking is my therapy. There’s nothing like getting in the kitchen and throwing caution to the wind to see what sort of delicious goody you can come up with. But nothing’s worse than going through all the trouble of baking when you don’t have the right equipment. If it’s been a while since you’ve invested in some new baking sheets, then now is the time.

The AirBake Cookie Sheet by T-fal is an awesome large baking sheet that works wonders on bringing that deliciously gooey yet slightly crisp on the bottom cookie to life for the upcoming holiday season. According to the package, the baking sheet is “insulated for better baking.” Hands down, I believe the insulation is what helped the cookie achieve that just right crispness on the bottom!

While it does have a copper color that serves as a nonstick coating, the manufacturer recommends using a light spray of cooking oil or shortening and then wiping off any excess. I tried both and would recommend lightly spraying the baking sheet with cooking spray.

I also was sent T-fal’s AirBake Copper Nonstick Pizza Pan, which has small holes to help circulate air as the pizza bakes, crisping the pizza just perfectly. It also has the nonstick copper coating. I found it easier when baking my pizzas, crisping tortilla chips or making homemade fries — yes, all three are possible with the pizza pan — to use a light coating of cooking spray.

Both of the AirBake pieces are very slender, so they’ll easily fit into a large sliding drawer or stand up in a cabinet. While I can’t remember the last time a baking sheet actually fit in the dishwasher, it’s recommended you don’t try to machine wash either of these pieces. Instead, wait until the sheets have reached room temperature and then hand wash and dry immediately, preventing the pans from being submerged in water for a long period of time. The AirBake technology is designed to breathe, and water can seep in if kept immersed for too long, affecting the products’ performance.

One of the best things about the AirBake baking sheet and pizza pan is that they have a 10-year warranty. Whether it loses its insulation or just stops working as efficiently a few years down the line, T-Fal will repair it or replace it for free — now that’s customer service!

All in all, if you’re ready to upgrade your baking sheets before the holiday season starts this year, T-fal’s AirBake products should certainly be contenders! 

I’m sorry, I won’t even share with you the weather I’m looking at in San Diego right now!

But, I will share with you a little taste of spring that I whipped up in the Shaw kitchen last week.

This Lemon Poppyseed Dressing was born like many things are in my house — I bought an ingredient with an intention to make one thing, craving changed, and I was left to create something else.

Also, I’m all about going further with food and decreasing food waste! So, since I had a cucumber that was getting past its prime, I knew a quick fix recipe was in order.

Hello gorgeous lemon poppyseed dressing to the rescue!

Thrown together with a lot of love, a little oil, fresh lemon juice, poppyseed and a touch of sweetener, this magical dressing provided the perfect complement to the cool, crisp cucumbers. 

But, by all means, don’t just stop there. You can use this as a dressing for really any salad, but also I highly recommend thinking outside the box, too!

Drizzle a little on top of your chicken sandwich, portobello mushroom tacos or heck, even some grilled veggies.

The possibilities are endless.

Lemon Poppyseed Dressing

Serves 4

Ingredients

• ¼ cup extra virgin olive oil
• 2 tablespoons + 1 teaspoon lemon juice, freshly squeezed
• 1 teaspoon stevia (or sugar of choice)
• 1 teaspoon poppyseeds
• Dash kosher salt/black pepper
• 1 medium cucumber, sliced

Instructions

1. In a mason jar (or blender), add ingredients and shake vigorously for 1 to 2 minutes.
2. Pour 2 tablespoons over top of sliced cucumbers and enjoy!

Truth be told, I haven’t used a salad spinner in years. Perhaps it was the size of the food grade ones I used when working in restaurants that deterred me from investing in one — who knows? But when I was approached to review the Dry & Store foldable salad spinner, I was intrigued by the “foldable” feature — translation: takes up minimal space — so I decided to give it a whirl.

Tomorrow’s Kitchen hit the nail on the thinking-outside-the-box head when it came up with the Dry & Store! Not only is this small and compact, it also serves as a handy way to store produce in the fridge.  Say goodbye to those pre-cut salads that end up sitting in a pool of water by the next morning. Can we get a heck yes for reducing food waste!

Truth be told, when I opened the box I was a little confused. I wasn’t sure what to expect as far as appearance, and when I pulled out what resembled a dish towel and waterproof mat, I thought maybe I had been sent a cleaning kitchen tool to try out. If you’re thinking this product will resemble more of a strainer type of apparatus, it will not!

The Dry & Store came with a small book of instructions. While there are no words, the pictures give away exactly what the product is meant to do. A quick word to the Type-A, everything-needs-to-line-up folks: The waterproof exterior doesn’t perfectly line up with the foldable cloth, so make note of that and know it’ll still work just fine.

I kept my lettuce wrapped inside this product for 24 hours in the fridge and it looked great, but I recommend keeping it no longer than 2 to 3 days for optimum quality and freshness, and less if you have other vegetables such as tomatoes tossed in, too. While the cloth is machine-washable (without fabric softener), I would recommend storing only those vegetables that don’t bleed (i.e. no red beets). I’m also a little neurotic with food safety so be sure you are using hot, soapy water to clean the waterproof exterior, and let it air dry so it doesn’t develop a mildew smell.

All in all, Tomorrow’s Kitchen Dry & Store is worth the investment if you prepare salads frequently and struggle with getting moisture off your produce. It’s lightweight and easy to store, thus perfect if space is an issue.

My grandma’s snowball cookies are without question the most memorable cooking recollection I have. I remember so fondly how we’d gather in the kitchen near Christmas and create a “winter wonderland” in sunny Southern California from the amount of powdered sugar we’d get everywhere. I know my mom probably wasn’t happy with us for being so messy, but neither she nor my grandma would yell. They just cherished the moment of sharing their passion of creating devilishly good food with us.

Over the last few years these cookies have remained absent from the holiday gatherings, largely due to my grandma’s Alzheimer’s disease diagnosis. But my wonderful grandma did a very important thing when she realized her memory was fading — she gifted me and other family with a handwritten Snowball Cookie recipe and wrote a kind, gentle note on the back.

This recipe has hung in my kitchen ever since, and it was inevitable that I make my own vegan version of snowball cookies this month so everyone could enjoy!  So, I’d like to honor the wonderful woman who created and inspired these Healthy Vegan Snowball Cookies: Denise Mary Barbarino, loving wife, mother, grandmother and friend!

Healthy Vegan Snowball Cookies

Makes 24 snowballs

Ingredients

• 2 cups finely chopped walnuts
• 2 teaspoons vanilla extract
• 2 tablespoons natural nut butter
• ¼ cup vegan butter spread or butter of choice, softened
• ⅓ cup packed brown sugar
• 1 cup white whole-wheat flour, sifted
• 3 tablespoons powdered sugar

Instructions

1. Preheat oven to 275°F.
2. In a food processor, pulse walnuts for 10 to 20 seconds, until finely chopped.
3. Add walnuts to a large bowl, stirring in vanilla extract, nut butter, vegan butter and brown sugar. Stir for 2 to 3 minutes using a spatula.
4. Add sifted flour a little at a time, stirring in between, until uniform and mixture resembles a dough.
5. Portion dough into 1-tablespoon balls and place on large baking sheet lined with parchment paper.
6. Bake for 45 minutes.
7. Remove and let cool. Dust with powdered sugar.
8. Enjoy immediately or store in an airtight container for two weeks or freeze for up to 3 months.

On a hunt to create the perfect Pinterest-worthy waffle hash brown, I knew I needed to give the LAGRANGE Tarti’ Gaufres waffle maker a go. Trust me when I say my past attempts could have easily made it on the Pinterest fail list. I kept at it though, determined to find the right appliance that would guide me to success.

The LAGRANGE Tarti’ Gaufres, a French waffle maker, is a top of the line gourmet waffle maker,  a fun appliance that any aspiring food blogger, recipe developer or average foodie may want to have on hand. I must admit, when I first opened the package, I spent about five minutes trying to place both plates on, but after reviewing the instructions, I quickly learned this is a unique, dual-head waffle maker. The flat plate allows you to create a smooth surface for toppings — nutritionally, I think this is pretty awesome because you won’t use an extra ¼ cup of syrup trying to coat those outer edges that don’t get syrupy with a traditional waffle pattern.

And the hash brown waffles? They were a hit, and definitely made a social media-worthy photo! I’m still working on adding a few more veggies to them, but the versatility of the flat plate allows me to create a very fun twist on a savory treat. And, as a bonus, you can make paninis and other grilled sandwiches with the flat plates with little to no butter or oil. The only caution I offer is this machine heats up fast! Be sure not to place your hands around its outer edges — I got a little overzealous and set my hand by the side and it got a bit toasty and red. Steer clear while the red light is on!

If you’re looking to up your waffle game, I definitely suggest the LAGRANGE Tarti’ Gaufres as a must-buy!  Its versatility, ease of use and the no-mess clean up make it a family favorite that any foodie will get on board with.

Servings: 4
Serving size: ½ roll (170 grams)
Prep time: 25 minutes
Cooking time: 6 minutes

Ingredients

• 1 tablespoon flaxseed meal
• 3 tablespoons (45 milliliters) water
• 2 large eggs
• 2 teaspoons (10 milliliters) vanilla extract
• 1 tablespoon (15 milliliters) vegetable oil
• 3 tablespoons packed brown sugar
• ⅓ cup, plus 2 tablespoons (110 milliliters) low-fat milk
• 1 cup white whole-wheat flour, sifted
• 1 teaspoon baking powder
• 1½ teaspoons ground cinnamon, divided
• ¼ teaspoon ground ginger
• ⅛ teaspoon kosher salt
• ⅓ cup, plus 2 tablespoons grated carrot, divided Cooking spray
• ½ cup low-fat cottage cheese
• 1 tablespoon, plus 2 teaspoons (25 milliliters) maple syrup, divided
• 2 tablespoons chopped walnuts
• 1½ tablespoons golden raisins, finely diced
• 1 tablespoon shredded toasted sweetened coconut (optional)

Instructions

1. In a small bowl, combine flaxseed meal and water and set aside for 5 minutes. Do not stir.
2. In a large bowl, whisk eggs for about 30 seconds. Add vanilla, oil, brown sugar and milk. Stir until combined and set aside.
3. In a medium bowl, combine flour, baking powder, 1 teaspoon cinnamon, ginger and salt. Whisk the flaxseed water until thick, add to dry ingredients and stir together. Slowly add dry mixture into wet ingredients and stir with a spatula. Fold in ⅓ cup grated carrot.
4. Spray each side of an egg waffle pan liberally with cooking spray and set each side on a separate stovetop burner over medium heat until hot, about 1 to 2 minutes. Scoop ½ cup batter onto one side of the hot egg waffle pan and cover with the other side. Turn off the burner not in use.
5. Cook for 3 minutes, flip pan and cook an additional 2 to 3 minutes, or until waffle is golden brown and the “egg bubbles” begin to rise. Remove one side of pan and gently invert waffle on a baking rack. Repeat with remaining batter for the second waffle.
6. While waffles are cooling, add cottage cheese to a medium bowl and whip with a hand mixer for 3 to 4 minutes until cheese becomes light and aerated. With a spatula, gently fold in remaining ½ teaspoon cinnamon, 2 tablespoons grated carrot, 1 tablespoon maple syrup, walnuts and raisins.
7. Cut each egg waffle in half and layer ¼ cup of cottage cheese filling on each half, leaving about ¾ inch on each side to roll the waffle. Gently roll waffles to encase filling. Use toothpicks to secure rolls and garnish with ½ teaspoon maple syrup and a light dusting of toasted coconut, if desired.

Cooking note: Waffles become harder to roll and tear easily after refrigerating. Roll waffles when slightly warm and spoon cottage cheese mixture in after rolled, if preferred.

Nutrition per serving:
CALORIES 381; TOTAL FAT 11g; SAT. FAT 3g; CHOL. 85mg; SODIUM 214mg; CARB. 57g; FIBER 8g; SUGARS 19g; PROTEIN 14g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in flaxseed meal not available. Nutrient analysis includes coconut.

Oh, and let's not forget the nuts! Using a variety of your favorites will really take the texture up a notch and leave you feeling pleasantly satisfied. You can also rest assured knowing a slice tops out at around 300 calories and less than 2 grams of saturated fat!

Product Reviewed:
Rösle Glass Spice Mill

Sure, it may seem convenient to buy your spices already ground, but I assure you that’s just because you haven’t found the right tool yet to ground your own. Enter the Rösle Glass Spice Mill. This gadget is a great addition to your kitchen arsenal!

I have to admit though, when I first opened the package I was a bit disappointed. Why? I am a woman who needs instructions. I searched high and low — no such luck. The only guidance I received was the two sentences written on the side of the box telling me that this is the perfect tool to grind my spices.

After a little trial and error (when you clean this spice mill, make sure it’s thoroughly dry before using), I got down to grinding spices for our dinner: Habanero-Stuffed Turkey Burgers and Lean Grilled Chicken.

Once cleaned, dried and filled again, the Rösle Glass Spice Mill worked like a charm. It brought the perfect flavor of freshly ground pepper to life.

Formula for Snacks

Snack #1 (Carbohydrate + Fat)

• 1 slice whole-grain toast + 1 tablespoon almond butter = 150 calories (medium-sized snack)

Snack #2 (Carbohydrate + Protein)

• 1/4 cup dried fruit + 1 ounce almonds = 250 calories (medium-to-large-sized snack)

Snack #3 (Protein + Fat)

• 6 ounces Greek Yogurt + 1 tablespoon chopped walnuts = 150 calories (medium snack with high protein)

Snack #4 (Protein + Carbohydrate)

• 1 ounce cheese + 8 whole-grain crackers = 200 calories (medium-to-large-sized snack)

Honestly, your options are endless when it comes to pairing food groups to make the perfect combination to leave you feeling full and satisfied. If you're in need of a heartier snack option or a great on-the-go breakfast, check out this super-simple recipe I whipped up today.