Tomato-based Bean Pots
By Juliana Kassianos, Transformational Fertility Coach, Yoga Teacher and Founder of The School of Fertility
Steve and I love a good bean pot for dinner. Full of various veggies and beans, it's a great way for us to get lots of nutrients in one serving, to help optimise our fertile health. I can make it in just 30 minutes, so it's perfect for those days I'm limited with time. Plus, being made in one pan, it means we don't have to spend ages washing up.
With a tomato-based bean pot, all you need to do is cook it in layers. The first layer gives you the foundation of the flavour, then just add in your veggies, beans, cous cous and a sprinkle of seeds on top.
FIRST LAYER: TOMATO BASE
Heat up the following in a pan. NB. Tomatoes are great for men to have in their diet as they contain Lycopene, which can help to improve sperm count.
Dash of virgin olive oil
Chopped large red onion
Small clove of garlic
Tin of chopped tomatoes
Either chilli powder or Italian seasoning (mix of Oregano, Basil, Thyme and Rosemary)
Pinch of himalayan pink salt and black cracked pepper
SECOND LAYER: VEGGIES
Now you want to add the chopped veggies. Generally orange ones like butternut squash, sweet potato and carrots take longer to cook, so you want to add these in first, then green veggies go in after. You don't need to add in all of those listed below, pick and choose the ones you like or use up any left over veggies in your fridge.
With cous cous and a sprinkle of seeds
THIRD LAYER: BEANS
Next add in the beans. These are some of the ones I like to use.
Tin of Black beans
Tin of Kidney beans
Tin of Borlotti beans
Tin of Adzuki beans
FOURTH LAYER: COUS COUS
If I'm really hungry, I'll add in some cous cous at the end, any earlier and it tends to stick to the pan. I love using 'Ainsley Harriott's Spice Sensation Cous Cous'. I just scoop some into a bowl with boiling water, place a plate on top, wait a few minutes, then it's cooked and ready to add to the bean pot. I'm all for making life easy!
I tend to sprinkle seeds on top. For Steve these are usually pumpkin seeds as they're rich in Zinc, which in men can help improve sperm motility and quality. For me, I sometimes choose sunflower seeds as they're rich in Folate (Vitamin B9), which can help to support healthy progesterone levels, as well as reduce the risk of anovulation (lack of ovulation) and birth defects.
Tip: If you make too much, keep the left overs in the fridge. It tastes just as good for lunch the next day.