This high protein Thai pasta started as a refrigerator cleanout and then became one of my favorite easy dinners. I acknowledge that this is sacrilegious - it combines so many different cuisines and also uses chickpea pasta, but trust me when I say it's delicious. It takes less than 30 minutes, has 40g of protein per serving, and 14g of fiber.
Ingredients for your luteal phase: chickpea, garlic, cabbage, beef, onion, cauliflower, butternut squash. 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.
Chickpeas/Garbanzo beans 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%!
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!
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.
High Protein Thai Pasta
Serves: 2 Active Time: 10 minutes Total Time: 30 minutes
Ingredients
4 oz chickpea pasta
0.5 white onion, diced
2 cloves garlic, minced
1 cup cauliflower florets, c hopped
2 cups cabbage, chopped
1 cup butternut squash
0.5 lb ground beef (or ground turkey)
4 Tbsp peanut satay sauce
¼ cup pasta water
1 Tbsp soy sauce
1 tsp rice vinegar
1 tsp sriracha
Process
In an oiled skillet over medium-high heat, sauté your onions for 4-5 minutes until they become translucent
Bring a medium pot of water to a boil for your chickpea pasta. Cook according to the instructions on the package. When draining, save 1/4 cup of pasta water for the end.
When the onions are ready, add minced garlic and sauté for another minute. Then add the rest of the vegetables and cook for 3 minutes.
Add your beef and cook for 5 minutes until browned and fully cooked
Add the peanut sauce, soy sauce, sriracha, rice vinegar, and salt to taste. Add pasta water, mix, then cover the skillet and let it cook for another 2 minutes to soak up the flavors.
Add the cooked noodles to the pan, mix to evenly coat, then it’s ready to serve!
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