A sheet pan salad for you that has the perfect mix of sweet and savory. It will keep you full and nourish your body - making it the perfect salad for the fall (or for anytime really!).
Ingredients for your luteal phase: apples, sweet potato, onion, tahini, walnuts. 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.
Sweet potatoes are 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. They are also packed with vitamin B which helps boost your mood and energy levels, which many women find themselves lacking as they get closer to their menstrual phase.
Apples are a great way to hydrate yourself through food, which is especially important during the luteal phase when you might experience bloating or puffiness. They are also rich in vitamin B which aids progesterone production.
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.
Walnuts are high in fiber, protein, and magnesium, but are also high in omega-3s. Our body cannot produce omega-3s on its own, so it's important to consciously add them to our diets. It's vital for our overall health, but also for our hormone balance as it aids the production of progesterone.
Tahini is a luteal phase food because it's essentially just sesame seed butter. Sesame seeds (therefore tahini) are high in zinc which is crucial for progesterone production and they contain lignans which help block excess estrogen as progesterone rises.
Harvest Glow Salad
Serves: 2 Active Time: 15 minutes Total Time: 45 minutes
Ingredients
4 cups arugula
1 medium sweet potato, cubed
1/2 tsp maple syrup
1/2 tsp garlic powder
salt to taste
1 apple, cubed
1/4 tsp cinnamon
2 tbsp goat cheese, crumbled
Walnuts, chopped
1/4 cup red onion, diced
Maple Tahini Dressing
2 tbsp tahini
1 tsp maple syrup
1 tsp apple cider vinegar
2-3 tbsp water (depends on your preference)
salt to taste
Process
1. Preheat oven to 400°
2. Add the sweet potato to a baking tray, and top with a drizzle of olive oil, 1/2 tsp of maple syrup, 1/2 tsp of garlic powder, and salt to taste. Mix together and then bake for 25 minutes.
3. Add the apple to the tray. Sprinkle 1/4 tsp of cinnamon on top, then use a spoon to mix it together with the sweet potato and bake for another 10 minutes.
4. Add all the ingredients for the maple tahini dressing in a cup and mix until combined.
5. Assemble the bowl by adding arugula to the base, the roasted sweet potato and apple, some red onion, walnuts, and goat cheese. Then pour the maple tahini dressing on top and mix!
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