These firecracker noodles are so good, so easy, and so filling - this is a recipe to keep on hand for a weeknight dinner. I made this for a guy I was dating once as a quick meal after we got back from the gym, and he said it’s the best thing I’ve made yet. Which I found a bit offensive actually because it was so much easier than the other dishes I’ve made him, but I guess it’s just that good.
Ingredients for your luteal phase: brown rice noodles, onion, garlic, cabbage, cauliflower, and sesame seeds. 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.
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.
Onions are one of the easiest ingredients to add to a luteal phase recipe! They are high in antioxidants, help regulate blood sugar levels, and are a great source of manganese and potassium.
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%!
Cabbage, 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. Just make sure to cook it because otherwise it contains goitrogens (which suppress thyroid function) and can contribute to PCOS.
Turkey is rich in vitamin Bs (which are important for the production of progesterone), magnesium (which can help reduce anxiety), iron (which is important for healthy blood cells), zinc (which helps set the foundation for our body to create progesterone), and choline (an important mineral for fertility).
Sesame seeds help prevent the buildup of excess estrogen, but aren’t as potent as flaxseeds. They’re rich in zinc which promotes progesterone production and also contain lignans that help block excess estrogen while progesterone rises.
Brown rice is a slow-burning 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 also will boost your mood and energy levels, which many women find themselves lacking as they get closer to their menstrual phase.
Firecracker Noodles
Serves: 4 Active Time: 10 minutes Total Time: 25 minutes
Ingredients
8 oz brown rice/lentil spaghetti
1 white onion
½ cup carrots, julienned
Bell pepper, julienned
3 cloves garlic, minced
1 tsp chili flakes
1 lb ground turkey
2 cups cabbage, chopped
0.5 head cauliflower, chopped
Firecracker Sauce
4 Tbsp soy sauce
2 Tbsp rice vinegar
¼ cup sriracha, or less depending on spice preference
1 tsp sesame oil
2 Tbsp honey
Top with
Green onions or chives
sesame seeds
Process
Start by chopping and prepping all the veggies
Then mix the ingredients for the firecracker sauce in a small bowl or jar. Mix together and set aside.
Boil water and prepare the lentil noodles according to the instructions on the package.
In a large, oiled pan over medium-high heat, brown your ground turkey by cooking it for around 3-4 minutes.
Add in the diced white onion and continue cooking for 3 minutes.
Reduce the heat to medium. Add in the minced garlic, carrots, cauliflower, bell peppers, and red pepper flakes. Pour the sauce over, mix, and then cover and cook for 3 minutes
Add the chopped cabbage, then place the lid back on and cook for another 10 minutes, until the cabbage is soft and cauliflower is cooked.
Salt and pepper to taste, and mix in the noodles.
Serve with sesame seeds and chopped green onion
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