Fertility Fit: Lemon Ricotta Rigatoni

Fertility Fit:: Rigatoni with Ricotta Pea Sauce:

Are you looking for a scrumptious recipe that not only tantalizes your taste buds but also promotes fertility and gut health? This Rigatoni with Ricotta Pea Sauce is packed with ingredients known for their beneficial effects on both fertility and gut microbiota. Let's delve into the goodness of each ingredient and how they contribute to your well-being.


  • 1 pound rigatoni
  • Parsley- 1 bunch 
  • 2 pinches of Thyme- fresh or dried
  • Garlic (3-4 cloves)
  • Frozen peas
  • 1 lemon
  • Olive Oil
  • Parmesan cheese
  • Crushed red pepper


  • 1. Boil water and cook pasta as directed on the package.
  • 2. Strain the cooked pasta and drizzle with olive oil to prevent sticking.
  • 3. Meanwhile, prepare the ricotta pea sauce. In a food processor or blender, combine garlic, parsley, thyme, 1 cup of peas, ricotta, lemon zest of 1 lemon  and tablespoones lemon juice, olive oil, kosher salt, and black pepper. 
  • 4. Blend until smooth.
  • 5. Add the ricotta pea sauce to the cooked pasta and stir well.
  • 6. Stir in the remaining cup of peas and any additional vegetables you desire- I chopped up some broccoli and cauliflower
  • 7. Grate Parmesan cheese over the pasta and finish with a few drizzles of olive oil and crushed red pepper.
  • * You may see I used onions- skip that. THey took away from the dish. It would be nice with some toasted pine nuts, pistachios or walnuts if you want to add a little crunch. 

Enjoy this delightful Rigatoni with Ricotta Pea Sauce, knowing that each mouthful is not only delicious but also nourishing for your fertility and gut health. Bon appétit!


1. Rigatoni:

Rigatoni serves as the hearty base of this dish. Rich in complex carbohydrates, it provides sustained energy release, essential for maintaining optimal fertility. Additionally, whole grain varieties offer fiber, aiding in digestion and promoting a healthy gut microbiome.

2. Parsley:

Parsley not only adds vibrant flavor but also brings a host of nutrients to the table. Rich in vitamins A, C, and K, as well as folate and iron, parsley supports reproductive health and may help regulate menstrual cycles. Furthermore, its natural diuretic properties may reduce bloating, supporting gut comfort.

3. Thyme:

Thyme is more than just a fragrant herb; it's a powerhouse of antioxidants. These compounds combat oxidative stress, which can adversely affect fertility. Thyme also possesses antimicrobial properties that may contribute to a balanced gut microbiome.

4. Garlic:

Garlic not only enhances the flavor profile of this dish but also offers numerous health benefits. Known for its anti-inflammatory and immune-boosting properties, garlic supports overall well-being, including reproductive health. Its prebiotic content also nourishes beneficial gut bacteria, promoting gut health.

5. Frozen Peas:

Peas are a fertility-friendly ingredient rich in essential nutrients such as folate, vitamin K, and manganese. Folate is particularly crucial for women of childbearing age as it supports fetal development and reduces the risk of neural tube defects. Additionally, peas provide dietary fiber, supporting digestive regularity and a healthy gut microbiome.

6. Lemon:

Lemon zest and juice add a refreshing citrusy flavor to the dish while providing a dose of vitamin C. Vitamin C is vital for reproductive health as it helps enhance iron absorption and supports the immune system. Furthermore, lemon may stimulate bile production, aiding in digestion and promoting gut health.

7. Olive Oil:

Olive oil is a staple of the Mediterranean diet and is renowned for its health benefits. Rich in monounsaturated fats and antioxidants, such as oleic acid and polyphenols, olive oil supports cardiovascular health and may improve fertility outcomes. Its anti-inflammatory properties also benefit gut health by reducing inflammation and supporting the growth of beneficial gut bacteria.

8. Parmesan Cheese:

Parmesan cheese adds a savory umami flavor to the dish while providing a good source of calcium and protein. Calcium is essential for bone health, including the development of the fetal skeleton during pregnancy. Additionally, protein supports overall reproductive function and helps maintain muscle mass, crucial for a healthy metabolism and gut function.

9. Crushed Red Pepper:

Crushed red pepper not only adds a kick of heat but also offers health benefits. Capsaicin, the compound responsible for the pepper's spiciness, may help boost metabolism and aid in weight management. Furthermore, capsaicin has been shown to have anti-inflammatory properties, supporting gut health and reducing the risk of gastrointestinal disorders.

Now that we've explored the fertility and gut health benefits of each ingredient, let's bring them together to create this delicious and nourishing dish.