This steak recipe is a foolproof method to make a phenomenal steak. But then the bowl as a whole is outstanding as well - I made this autumn harvest steak bowl once and then became absolutely obsessed. So I hope you enjoy it as much as I do! And if you cycle sync, this is also great for the luteal phase. It leaves you feeling full and satisfied.
Ingredients for your luteal phase: beef, butternut squash, cauliflower, chickpeas, garlic. During the luteal phase, you want to focus on fiber-rich foods to support the large intestine in flushing out excess estrogen and consume nutrient-dense food as your body's metabolism naturally speeds up.
I typically like to cut down on my red meat consumption, but beef is a great source of iron and protein which nourishes your body around the time of your period. When you bleed, your body is losing iron very quickly so you want to make sure to replenish this nutrient to maintain healthy levels of iron. It should also curb cravings by regulating your blood sugar and filling you up!
Squash is a slow-burning, complex carbohydrate, which is a great addition to your diet in the luteal phase when your metabolism naturally speeds up so you may find yourself getting hungrier faster. It is also rich in calcium which helps reduce PMS symptoms, and high in vitamin B which aids progesterone production
Cauliflower, part of the cruciferous vegetable family, contains Indole-3-Carbinol (I3C) which decreases the concentration of metabolites that activate the estrogen receptor, making it a great way to lower estrogen. It’s also packed with vitamin C, which aids proper hormone production and is an antioxidant, which reduces inflammation.
Chickpeas (in the hummus) are great for luteal because they are high in fiber which helps flush out excess estrogen, but also high in vitamin B6 which aids progesterone production. It's also a good source of plant-based protein - and protein helps stabilize blood sugar which can help balance your mood as you go into your menstrual phase.
Garlic is filled with anti-inflammatory properties, and studies actually show that the consumption of garlic helps significantly reduce premenstrual symptoms with a confidence interval of 95%!
Autumn Harvest Steak Bowl
Serves: 2 Active Time: 45 minutes Total Time: 45 minutes
Ingredients
1 tbsp olive oil
1 tsp garlic powder
1/2 tsp paprika
salt to taste
12 oz butternut squash
1 cup cauliflower florets
4 cups kale
1/2 lb steak
1/2 tbsp unsalted butter
1 clove garlic, chopped
1/2 cup hummus
pomegranate seeds
Process
1. Preheat oven to 400°
2. Place your steak on a cutting board or a tray and season both sides with salt, pepper, and a sprinkle of garlic powder. Let it sit while you prepare the veggies.
3. Add cauliflower and butternut squash to a baking tray. Add garlic powder, paprika, salt, and olive oil then mix together so that the vegetables are evenly coated. Place in the oven for 25 minutes.
4. Heat a cast iron over medium-high heat. Once hot, add oil and your steak. Cook for 2 minutes on each side, including the sides of the steak. Then reduce the heat to low and add butter and garlic to the pan. Baste it over the steak for about a minute.
5. Let steak rest for 10 min before cutting into it.
6. Once the 25 minutes is up on the veggies, add the kale on top of the veggies on the baking sheet. Add a light drizzle of oil and some salt and pepper. Massage it in then return the tray to the oven to cook for 5 min.
7. Cut the steak into thin strips. Then assemble the bowl by layering 1/4 cup of hummus onto each plate. Add the steak, roasted vegetables, and pomegranate seeds on top. Enjoy!
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