Caramelized Carrot Frittata for Fertility

Every woman should keep blood sugars steady. Here's why, and how!

Edited & approved by Rosa Keller, PhD RD, Nutrition Science
Approved by Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

Open it in Substack to comment, like, and chat with me. 🙂  Need personalized nutrition thoughts and ideas? Text +1-732-EAT-WISE.

*This newsletter and chat line are not intended to be medical advice. 

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In our MWN conversation each week,

I share verified modern science, and *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

From our 5 pillars, this week we talk about: Balancing Blood Sugars for Fertility & For Life - Let’s go!

If you’re busy and doing a quick skim, you can jump to the tasty recipe I’ve developed this week or any section that seems most interesting.

Jump to:

→ The Recipe: Caramelized Carrot Frittata (A complete meal)

When I was in my mom’s belly, she ate a cookie everyday.

Cookies are an essence of my being, and I’m proud of that. We all enjoy sugar, and it can make us happy. And I’m enjoying a chocolate chip cookie right now as I write this. 

But here’s the thing – our sugar intake (whether from whole foods like fruit or as refined sugar) matters at every stage of our life. And more than we realize. In my own struggles–with constipation, mood swings, and digestive sensitivities–balancing my blood sugars has always been what’s worked, what made me feel better. I don’t stress about it all day everyday, but I do pay attention to the balance I have with what I eat. 

Anja’s Favorite Cookies

I want to share why understanding about blood sugars will empower us to thrive, and it doesn’t mean giving up all of the treats that we enjoy most.

No, gals, it’s about a balance, and learning a few simple tricks that we should all know. 

Eating salad before dinner, and dinner before dessert, is a science-backed method that can massively impact how we absorb our sugars and carbs. Understanding why methods like these are important will give us better control of our blood sugar, which enhances fertility, hormone health, your baby's health, and overall longevity.

Today, we’re diving into a few important topics (of many, that I won’t get to today). 

→ Why should I pay attention to my blood sugars, especially if I am not diabetic? 
→ Blood sugars to manage reproductive health & boost fertility
→ 5 Essentials for Blood Sugar Balance
→ Part 2, coming in a future week: Keep Your Pregnancy Smooth and Healthy

Why should I pay attention to my blood sugars, especially if I am not diabetic?

Do you ever struggle to fall asleep, get hit with an afternoon headache or brain fog, feel extreme fatigue for no clear reason, or get bloated after meals? Are any of those hitting you right now? It might very well be your blood sugar levels.

Side note: Blood sugar and blood glucose are the same thing. Sugar and glucose are types of carbohydrates. While not all carbs are sugars, all sugars are carbs. We call them carbohydrates when we eat them, and glucose once they're in our bloodstream. For example, eating bread means you're consuming carbohydrates, which then break down into glucose to fuel your body.

You don’t need to have diabetes to feel the impact of sugar on your daily life. 

Large spikes in blood sugar can affect your sleep, energy, metabolism, skin, fertility, and long-term health. This is equally true for your baby if you’re pregnant. Non-diabetic people with higher blood sugar spikes are 2.7 times more likely to have heart-related issues over 20 years, and regular spikes speeds up your aging. Yikes!! (source1, source 2)

Or, perhaps, you feel like you’re at a healthy weight but you have uncontrollable acne. Your blood glucose levels could be playing a much bigger role on your acne than you realize. (source)

Wild Flower Focaccia - Ronelle Otero Photography

When you eat carbs or sugar, your body turns it into energy. Excess sugar, especially if not burned off, enters your bloodstream, causing dangerous spikes This can slow your metabolism, affect your muscles, brain, and organs, and even turn into fat around your muscles. 

Some misdiagnosed people spend 15% of their time with blood sugar levels above the pre-diabetic threshold, leading to various health issues that make a huge impact on your life everyday.

Sugar highs and crashes directly attack your brain, leading to mood swings, anxiety, and that dreaded brain fog. Yes, your stress today could be exacerbated by your sugar intake. Over time, high blood sugar can contribute to memory issues and increase the risk of Alzheimer's and dementia. (source) 

BUT it does NOT take massive shifts in your lifestyle to manage all of this. Keep reading for 5 essential takeaways to keep blood sugar balanced, as well as a glucose-friendly recipe.

For a healthy fertility & reproductive health
(PCOS, endometriosis & thyroid health)

If you’re in your 30’s and 40’s, it’s likely you or someone you know is struggling with infertility. (I sure do!) And infertility can stem from various factors, including PCOS, endometriosis, or thyroid issues like hyper/hypothyroidism. 

• What these all have in common: is that balancing blood sugar levels can play a massive role in balancing your hormones, which affects your symptoms, ovulation, and fertility for each of these. 

• So if you have PCOS, for example, your body has some insulin resistance. Your blood sugar is likely more sensitive to sugars, or glucose, leading to spikes which affect hormone levels that make it difficult to conceive. If you can balance your glucose levels, your symptoms will subside and fertility is more likely to thrive. (source)

• For endometriosis: Whether, you’re stressed and anxious, you have chronic severe pain, or you can’t seem to get pregnant, balancing estrogen levels plays a massive role. Estrogen production and inflammation increase with high blood sugar levels, which can exacerbate your symptoms and pain. (source1, source 2)  

• For thyroid health, the fatigue and discomfort can cause you to be stuck on the couch all afternoon, barely able to cope, let alone think about going to the kitchen. So what you decide to eat is incredibly important, to get you back that energy. You can eat to reduce symptoms, and lower your medication dosage, or even come off of it entirely. Spikes in blood sugar levels can cause inflammation in your gut, causing your thyroid symptoms to worsen. But with a balanced glucose level, your gut can adequately assist in the conversion of T4 into T3, which is one of the key steps that needs to occur to increase thyroid function, and help you feel better. (Source) 

A balance in blood sugar levels is essential to our health as women. You can’t just ignore it.

You can reduce inflammation, support hormonal balance, and improve overall reproductive health, enhancing your chances of conceiving and maintaining a healthy pregnancy by taking agency and learning more about how to apply this to your every day.

MWN Member

5 Essentials for Blood Sugar Balance:

→ Print this worksheet & put it on your fridge as a helpful reminder!

1. Drink lemon water before a meal (especially before breakfast)

   1. We need to slowly digest our starches and sugars to help our insulin process them correctly to turn them to energy. This can decrease the risk of them affecting our hormones negatively. In a study where people drank lemon juice and then ate bread, the lemon juice was shown to significantly lower and delay the blood glucose spike by about 30%. (source) That’s a massive improvement!

2. Eat plain yogurt – never the flavored kind, INCLUDING Vanilla. 

   1. Sugars are typically around 16g per serving, which is equivalent to a small slice of chocolate cake!!! Here’s what Chobani Vanilla yogurt looks like. If you want a sweeter yogurt, add your own honey or fruit. While the first meal of the day ideally should include limited sugar, it’s unlikely you’ll add as much sugar on your own as is already in the yogurt.

      

      Chobani Vanilla Yogurt

3. Eat foods, don’t drink them.

   1. Skip the juice, and especially the regular and diet soda. This is one of the most powerful ways you can quickly lose excess weight, rid your headaches, and see a massive improvement in your overall energy and health. I will tell you first hand it changed my life. 

   2. Instead, learn to love tea, lemon or lime in your water, and if you’re craving juice or soda or something sweet, eat an orange instead of drinking it. 

4. Choose milk that is unsweetened, and let’s kill oat milk. 

   1. The added sugars in some milks don’t contain the essential fibers and proteins needed to digest them properly, and they go directly into your bloodstream causing a spike, and giving you stomach aches, headaches, and fatigue throughout the rest of the day. You may enjoy that sugar rush, but the consequences far outweigh the benefits. Unsweetened almond and soy milk are high protein and low sugar—a better choice for milk. And you’ll get used to the unsweetened version quickly and learn to love it. 

   2. Typical oat milk contains sugar not only from the oat grain without the essential fiber to digest it correctly, but it also almost always contains added sugars, and TONS of them. 

Oatly’s sugars

Cane sugar in Blue Diamond Almond Oat Milk Ingredients

5. Eat vegetables BEFORE carbs. 

   1. Vegetables include fiber and protein, which slows down digestion. If your body then consumes carbs, such as pasta, bread, potatoes, etc., it will take the time to allocate the carbs into the proper places instead of your blood stream.

Glucose Goddess Spike Graph

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Side note — take everything with a grain of salt. Stressing about keeping your blood sugars level will have a much greater negative impact on your hormones and health than being perfect with each food you consume. Let’s enjoy life and just do the best we can, ok?

Caramelized Carrot Frittata

This recipe’s goal is to give you an exciting, delicious and simple meal to serve for breakfast, lunch or dinner that helps you feel great. And it should make you feel happy! 

The ingredients should help keep your blood sugars balanced, and yet be incredibly satisfying. It’s also jam-packed with nutrients for fertility & pregnancy health.

Even better, this frittata includes seasonal ingredients, and aims to have little to no waste, to keep your fridge looking pretty, too. I don’t know about you, but that makes me happy. 

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Breakfast, Lunch or Dinner (great as leftovers, too)
Servings: 4

Prep Time: 25 minutes | Cook Time: 20-35 minutes | Total Time: 55-70 min

Whole-Grain | Dairy-Free (optional) | Pescatarian | Vegetarian | No Added Sugar | Nut-Free

Per serving: Carbs: 50g | Protein: 29g | Fiber: 9g | Fat: 23g
Macronutrient information pulled from MyFitnessPal. (Link correct recipe)

Here’s a printer-friendly version of today’s recipe with a shopping list.

Ingredients:

• 1 whole yellow onion

• 3 large (4 medium) carrots

• About 2 cups carrot top greens, or arugula if you don’t have carrot tops

• 2 ounces arugula

• 1 cup dry farro, cooked according to package instructions

• 1/4 cup tarragon leaves

• 12 medium eggs

• ¼ cup almond milk (any unsweetened milk or water works too)

• 2 tablespoons pumpkin seeds

• 3 cloves fresh garlic

• 1 lemon

• 2 ounce fresh mozzarella, large ball ideally

• 1 tablespoon extra virgin organic olive oil

• Fine sea salt to taste

• Freshly ground black pepper to taste

→ Ingredient substitutions

Instructions:

1. Preheat oven to 350°F.

2. Cook farro according to package instructions – typically with 2 cups water, a pinch of salt, and covered on a simmer for about 20 minutes. Strain and reserve.

3. Prep Vegetables: Rinse carrots well, arugula and tarragon. Chop onion and carrots. 

4. Preheat a large sauté pan over medium-high heat for 30-60 seconds until water flicked onto the pan sizzles. Drizzle in 1 teaspoon olive oil. Add onions. Sauté 1 minute, until slightly softened, then add carrots. Turn down heat to medium if it’s cooking quickly. Sauté for about 5 minutes to soften carrots and give them a slight browning on the outside. Season with sea salt and pepper to taste and turn off heat. 

5. Pull tarragon leaves off of stems and roughly chop. 

6. In a large mixing bowl, crack 12 eggs. Add milk or water, and 1 teaspoon each sea salt and pepper, and tarragon. Whip well with a whisk. 

7. Assemble: Line the bottom of a large oven-proof saute pan with a thin layer of olive oil. Pour in farro and spread out on bottom of pan. Sprinkle arugula all over top. Sprinkle carrots and onions on top. Pour egg mixture to cover everything and shake to spread evenly. 

8. Bake for about 20 minutes, and check to see if eggs have cooked thoroughly. Continue baking another 10-15 minutes if needed. (Different size pans in different ovens will cook differently.) Once finished, remove from oven and rip mozzarella balls to spread out on top of frittata. Cover, and let rest 10 minutes. 

9. In a blender, combine carrot tops, garlic, lemon juice, olive oil, large pinch sea salt, large pinch black pepper, and a splash of water. If not blending, add more water. Taste and adjust seasonings to your liking. 

10.  Serve frittata warm with sauce drizzled on top.

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Enjoy!! And please let me know if you made it by commenting below or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Recipe, Shopping List & Equipment List (b/w) — download and print here:

MWN Week 4: Caramelized Carrot Frittata

103KB ∙ PDF file

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Family-friendly, and *perfect* for fertility and pregnancy health. Also excellent for a low-glycemic diet, such as for gestational diabetes.

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• Is this Pregnancy-Friendly?

  • YES!

  • This recipe is an excellent option for pregnant individuals. The ingredients are rich in essential nutrients that support overall health and pregnancy.

    • Protein from eggs helps in the development of fetal tissues, including the brain.

    • Iron from spinach and farro supports the increase in blood volume and prevents anemia.

    • Calcium from mozzarella aids in the development of strong bones and teeth for the baby.

    • Omega-3 fatty acids from pumpkin seeds promote brain development.

    • Folate from the leafy greens helps prevent neural tube defects.

    • Tips:

      • Ensure your eggs are fresh and well-cooked to reduce the risk of salmonella.

      • Use fresh, organic vegetables and wash them thoroughly to reduce the risk of toxoplasmosis and other foodborne illnesses.

• Is this Gestational-Diabetes-Friendly?

  • YES!

    • This frittata is balanced with protein, healthy fats, and fiber, which helps manage blood sugar levels effectively. It includes low-glycemic ingredients that are beneficial for gestational diabetes.

    • Tips:

      • Balance your meal by having protein and fiber-rich foods. Eat the vegetables and protein first.

      • Consider using low-fat or non-fat Greek yogurt to reduce fat intake while still getting protein and probiotics.

      • Walk for about 10 minutes before or after eating to help control blood sugar levels.

• Want to prep ahead?

  • Absolutely!

    • Preparing parts of this dish ahead of time can make the cooking process quicker and more convenient.

    • Tips:

      • Pre-cook the farro and store it in the refrigerator.

      • Pre-chop the vegetables and store them in airtight containers.

      • Pre-sauté the carrots and onions and store in airtight containers.

      • Whisk the egg mixture and keep it in the refrigerator until ready to use.

      • Make the green sauce up to 1 day ahead of time and store in an airtight container.

• How to store leftovers:

  • Leftovers from this dish can be stored safely and make for a great next-day meal.

  • Tips:

    • Store the cooked frittata in an airtight container in the refrigerator for up to 3-5 days.

    • Reheat individual slices in a microwave or a low oven (325°F) for about 10 minutes.

    • The sauce can be stored in a jar in the refrigerator for up to 3 days. Shake well before using.

Ingredient substitutions

• Yellow onion: Leeks, green onions, or red onions can be used. If avoiding alliums, simply omit.

• Carrots: Use parsnips, sweet potatoes, or beets. Adjust roasting time as needed; sweet potatoes may take slightly less time.

• Carrot top greens: Substitute with arugula, spinach, kale, or Swiss chard. Fresh herbs can be added with the greens.

• Arugula: Substitute with spinach, kale, or Swiss chard. Cook times may vary slightly for sturdier greens like kale.

• Farro : Use quinoa, barley, or brown rice. Cauliflower rice for a low-carb option.

• Tarragon leaves: Substitute with basil, dill, or parsley. Fresh thyme can also be used.

• Eggs: For a vegan option, use a chickpea water batter or a tofu scramble.

• Almond milk: Use any plant-based milk such as soy, oat, or coconut milk, and make sure it is unsweetened and not flavored vanilla. Water can also be used and works well.

• Pumpkin seeds: Substitute with hazelnuts, sunflower seeds, or chopped almonds.

• Fresh garlic: Use 1/2 teaspoon garlic powder for each clove. If avoiding alliums, simply omit.

• Lemon: Use lime juice or apple cider vinegar for a tangy flavor.

• Fresh mozzarella (large ball ideally): Substitute with ricotta (low fat, high protein) or gruyere (high protein and more pregnancy-friendly).

  • For a vegan option, skip the cheese or add chopped cashews on top after cooking.

• Extra virgin organic olive oil: Use avocado oil or coconut oil as alternatives.

• Fine sea salt to taste: Use pink Himalayan salt.

• Freshly ground black pepper to taste: Use mixed peppercorns (pink, green, white) for a different flavor profile. Cayenne pepper can also be used for added heat.

Looking for more help managing gestational diabetes? We’ve got the meal program for you! Check it out here. 😀