This spiced black bean and beef mince chilli con carne with hasselback sweet potato in a bake champions iron, protein and slow-release starches; all essential nutrients during the menstrual phase. Tomatoes and red peppers are an under-hyped source of vitamin C which aids in the
absorption of iron, (see more phase-specific macro references here).
Cocoa powder is used in many savoury Mexican dishes and contributes a perfect richness to the spicy tomato-based mince. All in all, this dish combines multiple elements; ingredients, nutrients, minerals, cooking styles, to support and nourish your bleed in one warm and comforting meal.
CHEF SUGGESTIONS:
serve with Greek yoghurt (organic dairy, or dairy-free alternative) - acts as a probiotic sour cream option
top with a sprinkle of nutritional yeast to add a cheesy topping flavor, as well as added extra B-vitamin booster
make vegan by subbing the beef mince for lentils, or just black beans
serve with a side of tortilla chips / corn nachos, or try wrapped inside a gluten-free tortilla
MENSTRUAL PHASE -SPECIFIC
MACROS:
High protein (both high-quality animal and plant proteins) both containing substantial iron (heme and non-heme) to replenish stores and aid in energy production, red blood cell production, and uterine lining rebuilding.
Low GI /complex carbohydrates (sweet potatoes, beans), which additionally when eaten with/after proteins (the Mexican chilli con carne) will give stable, balanced energy and mood.
(If added; avocado and Greek/coconut yoghurt will provide healthy fats - hormone rebuilding, and stabilised energy)
COOKING STYLE:
Baked, slow-cooked (no rushing in this phase)
Dark, depth of flavour, nourishing, complex, balanced
INGREDIENTS / NUTRITIONAL PROFILE:
BEEF MINCE
a substantial source of heme iron; more easily absorbed by the body compared to non-heme iron (found in plant sources) which will help replenish iron stores depleted during menstruation thus reducing the risk of anemia and fatigue. High quality protein supports energy levels (helping to combat fatigue that can be felt in this phase), and supports the simultaneous rebuilding of the uterine wall (happening even whilst the old wall is broken down during menstruation). Beef mince also contains zinc (may help reduce cramps /inflammation), B12 (red blood cell production & neurological function), creatine, other B-vitamins (niacin, riboflavin, B6).
BLACK BEANS
are an ideal, well-rounded food for the menstrual phase to support digestion, energy maintenance, and alleviate some menstrual discomforts. They are a notable source of fibre, plant-based protein, iron, magnesium, antioxidants and B-vitamins.
TOMATOES & RED PEPPERS
Vitamin C: Red peppers especially are considerably high in vitamin C -- vitamin C is essential for the absorption of iron, especially non-heme iron which is harder to absorb by the body and found in plant-iron sources (like black beans). Vitamin C also boosts immunity helping the body stay resilient in this phase.
Lycopene, an antioxidant particularly present in tomatoes, can reduce inflammation and alleviate menstrual discomfort. Antioxidants also protect cells from damage and can therefore promote overall health and wellbeing. Red peppers contain other variants of antioxidants (beta-carotene, lutein, zeaxanthin) which also reduce inflammation and oxidative stress.
These red veggies also contain magnesium, B-vitamins, fiber, and substantial water content (hydration).
SWEET POTATO
Sweet pots are a low GI / complex carbohydrate - meaning the sugars they provide don't cause spikes and crashes and will help keep mood and energy stable - especially important in this phase when hormones are baseline. Beta-carotene (an antioxidant giving it it's orange colour) converts to Vitamin A in the body which is needed for red blood cell production, and can help normalise heaviness of bleed (if experiencing very heavy periods). Vit A also supports immune system and skin health. B6 supports neurotransmitter function and energy levels (improving mood and irritability). Potassium found in sweet pots helps balance electrolytes and can reduce water retention and bloating. Sweet pots also contain a little magnesium and (plant-based / non-heme) iron.
COCOA POWDER
adds nutritional benefits as well as depth of flavour. Cocoa powder is rich in magnesium, which is known to alleviate muscular cramps (and can therefore reduce menstrual cramps) by relaxing muscles and reducing inflammation, and iron, which stores are in need of replenishing right now due to menstrual blood loss (low iron can lead to fatigue and risk of anaemia). Both iron and magnesium contribute to energy production. Cocoa powder also contains antioxidants (flavonoids) that help reduce oxidative stress (and cramps), and serotonin precursors!! and other compounds can boost mood.
GRAPES
contain lots of antioxidants, particularly polyphenols, resveratrol and flavanoids that can reduce inflammation, promote circulation, and ease cramps. Particularly concord grapes, contain iron, vitamin C, magnesium, B vitamins, fiber, and have a high water content (hydrating)
MEXICAN BAKE with a grape salsa
Ingredients
For the mince:
500g lean beef mince
2 tbsp extra-virgin olive oil
1 small onion, peeled & chopped
2 bell peppers (1x red, 1x yellow), washed, deseeded & cubed
2 cloves garlic, peeled & crushed
Sea salt & fresh black pepper
Mexican spice mix (1 tsp coriander, 1 tsp cumin, 1⁄2 tsp cayenne, 1⁄2 tsp smoked paprika, black pepper, salt )
2 tbsp tomato paste
1 tbsp tamari sauce
1x 400ml can tomatoes
1x 400ml can kidney beans, strained & rinsed
1 tsp Bouillon stock powder
1 tbsp Cocoa powder
1 tbsp nutritional yeast
4 small-medium sweet potatoes
1 tbsp extra-virgin olive oil
Cumin, salt, pepper
For the tangy grape salsa:
1 cup (2-3 large) fresh tomatoes, washed & diced
1⁄4 cup grapes, washed & quartered
1 tbsp hemp seeds
~25g handful coriander, washed & roughly chopped
1 tbsp lime juice
1 tsp lime zest
1 tbsp extra-virgin olive oil (I love Citizens of Soil)
1⁄4 tsp sea salt
Fresh black pepper
To serve:
Sliced avocado
Fresh lime wedges
Greek or coconut yoghurt, as sour cream (optional)
[Tortilla chips or gluten-free wrap (optional)]
Method
Heat the oven to 180’C and prepare the sweet potatoes; keep the skin on but give them a good
scrub under the tap. To ‘hasselback’ them, place a potato on your chopping board and line a
wooden chopstick either side. Use that as your guide to prevent you cutting straight through
the potato as you cut slices roughly 1 cm apart.
Place the hasselback potatoes into a large (ceramic) oven dish, drizzle with 1 tbsp olive oil and
sprinkle with cumin powder, sea salt and fresh black pepper.
Place in the oven for 30-40 minutes to bake and get started on the Mexican mince.
Heat a large saucepan or pot on medium-high heat with a tablespoon of olive oil and add the
chopped onion, garlic and peppers.
Reduce the heat slightly and stir often, cooking until the veg is softened and the onions are translucent. Then add the tomato puree, Mexican spices, salt and pepper and tamari sauce and stir well.
Next add your beef mince to the pan. Break it up as it cooks to prevent clumping.
Once it is almost all browned, add the can of tomatoes. Fill the empty can halfway with hot water, swirl it around to gather any leftover tomato, and add the extra liquid to the pan too.
Also now add: the kidney beans, Bouillon stock powder and cocoa powder, stir well and place the lid on. Reduce the heat to low and simmer for 10 minutes, occasionally stirring.
When the sweet potatoes are pretty much baked, remove the large ceramic baking dish from the oven, and spoon the hot Mexican mince into the dish to cover the hasselbacked sweet potatoes. Sprinkle a tablespoon of nutritional yeast over the top of the bake, then return to the oven to bake for 25 minutes.
Whilst in the oven, make the grape salsa.
Prepare the tomatoes and grapes and combine in a mixing bowl, adding the hemp seeds, chopped coriander, lime juice and zest, olive oil and salt and pepper.
Set aside or keep in the fridge until ready to serve.
Once the bake is bubbling hot, remove from the oven.
To serve, scoop a sweet potato with a helping of mince, serve with salsa, sliced avocado, a fresh
wedge of lime and top with fresh coriander.
Add coconut yoghurt and/or tortilla chips if desired.
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