The trendy chopped salad, but high protein and on sourdough. Though some people tend to recommend that women with PCOS avoid gluten, I think breads like sourdough are great because it contains prebiotics which is important for gut health! And then on the whole, this recipe uses avocado, eggs, lemon and parsley which are all great for the follicular phase.
Ingredients for your follicular phase: egg, avocado, parsley, lemon. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Avocado is a great source of healthy fats, with high levels of Omega-3s, which are shown to reduce FSH levels and are anti-inflammatory. They are also associated with increased progesterone levels, promote ovulation, and optimize hormone levels. They are also very high in fiber, which helps our bodies flush out excess estrogen.
Lemon, and citrus more generally, are high in vitamin C and antioxidants which reduce inflammation in the body. But most importantly, they are effective at liver detoxification, and vitamin C helps with iron absorption.
Eggs are a follicular phase food because they are high in choline, which is an important mineral for fertility. Eggs also have high levels of omega-3 and are a wonderful source of protein. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels. Protein helps increase energy and promotes healthy egg production.
Parsley contains high levels of vitamin K which is great for bone health and is also rich in vitamin C and antioxidants which alleviate inflammation in the body.
Chopped Egg Salad Toast
Serves: 1 Active Time: 15 minutes Total Time: 15 min
Ingredients
2 eggs, hardboiled
1/2 avocado
1 tsp lemon juice
1 sprig of dill
1/4 cup Greek yogurt
1 tbsp parsley
Salt to taste
Pepper to taste
Red pepper flakes to tell
[optional] 1 slice of sourdough
Process
Place all ingredients onto a cutting board and chop it up so that it's evenly mixed. It should be chunky, but unified.
[Optional] Toast your sourdough, then add the chopped salad on top! Or eat it as is, or in lettuce cups.
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