This recipe tastes like summer in a bowl, influenced by summer's in Italy. The secret to this dish is fresh lemons and rosemary to give that zesty, aromatic flavour. Warming foods are linked to their fertility benefits particularly in Chinese medicine for helping to boost the body's QI and blood which augments fertility. This nourishing stew is packed with nutrients and flavour to enjoy at any such of your cycle, particularly a good option to support implantation.
The cannellini and butter beans provide plenty of plant based goodness. Beans and lentils are a wonderful addition to your preconception and pregnancy diet as an excellent source of fibre, iron and folate. All of which are crucial to maintaining healthy hormone balance. Furthermore, protein from plant based sources has been linked to helping promote healthier ovulation and protein is especially important for egg quality.
Of course any Fertilityism meal would not be complete without a portion of green's. I have used kale for this dish as dark leafy green vegetables are especially richer in prenatal nutrients including calcium, iron (especially important when menstruating) and and folate, which protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy.
Rich in the following fertility nutrients:
Calcium, folate, iron, protein, vitamins C, E, K and zinc.
Recipe - Lemon & Rosemary Tuscan Bean Stew (serves 4)
I love batch cooking this recipe & saving leftovers for dinner or lunch as an easy nutritious meal.
Ingredients
1 tbsp extra virgin olive oil
4 medium garlic cloves, crushed
2 sprigs of fresh rosemary, finely chopped
2 carrots, roughly chopped
1 medium onion, roughly chopped
1 celery stalk. roughly chopped
1 can butter beans, drained
1 can cannellini beans, drained
1 lemon, juiced
1 tsp dried thyme
1 bay leaf
100g kale
500ml vegetable broth (I use Bouillon powder for a quick option)
A large pinch each of sea salt & ground black pepper
Method
1. Heat the olive oil gently in a large pan. Once heated, add the chopped onion, carrots and celery - stir occasionally until softened for approximately 5 minutes.
2. In the meantime, prepare the vegetable broth. I usually boil kettle and add the veg stock 5 mins before adding in.
3. Stir in the garlic & cook for a further minute, before adding the seasoning and thyme.
4. Next, stir in the broth, beans, lemon juice, rosemary and bay leaf to the pan.
5. Bring to the boil and then reduce the heat so it maintains a gently simmer until the stew is thickened. This should take around 20 minutes.
6. Add the kale and cook until wilted, should take a few mins.
7. Taste and add additional seasoning if necessary.
8. Serve up with an added drizzle of extra virgin olive oil.
I hope you enjoy and tag me in your recreations @Fertilityism on instagram
Sending strength and positivity,
Lisa x
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