An amalgamation of all my favorite things in one hot fall salad! Also, after having tasted hot kale - I think all kale salads should be hot. It's not only more comforting, but the softness of it infused with olive oil makes it tastes better. The crispy chickpeas add to the texture and the fried bread cheese adds a gooiness that is truly irreplaceable. Add some diced apples for an additional crunch and refreshing taste, and you got yourself the best fall salad.
Ingredients for your luteal phase: kale, chickpeas, butternut squash, apple, and sunflower 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.
Kale is high in vitamin E which helps flush out estrogen and is an antioxidant that calms inflammation. Just make sure to cook it because otherwise it contains contain goitrogens (which suppress thyroid function) and can contribute to PCOS. Vitamin E also contributes to healthy progesterone levels, which is important at this time of your cycle.
Chickpeas 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.
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
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.
Sunflower seeds are high in vitamin E, which is a natural antioxidant, and also has been shown to increase the luteal blood flow which lengthens the time of your luteal phase. They’re also high in vitamin B which aids progesterone production and supports liver detoxification.
Hot Fall Salad with Crispy Chickpeas and Bread Cheese
Serves: 4 Active Time: 15 minutes Total Time: 45 minutes
Ingredients
Crispy Chickpeas
1 can chickpeas
½ Tbsp olive oil
1 tsp salt
1 tsp paprika
½ tsp cayenne pepper
1 tsp cumin
Butternut squash
24 oz Butternut squash
1 tsp olive oil
salt and pepper to taste
Salad
kale
1 tsp olive oil
1 apple
Dressing
1 Tbsp olive oil
½ Tbsp maple syrup
½ Tbsp red wine vinegar
1 Tbsp shallots minced
1 Tbsp dijon mustard
salt and pepper to taste
Bread Cheese (or Halloumi)
3 oz Halloumi or bread cheese
Process
1. Preheat the oven to 425ºF
2. Strain the liquid from the chickpea can and then fry the chickpeas on a clean towel.
3. Then in a medium-sized mixing bowl, add all the ingredients for the crispy chickpeas
4. Put the chickpeas on a baking sheet lined with parchment paper and bake for 25-30 minutes or until the chickpeas are crispy
5. In the same mixing bowl, add your butternut squash (fewer dishes), and add your oil, salt, and pepper. Put onto a baking sheet and bake for 25-30 minutes or until soft
6. In the same mixing bowl, add your kale and massage in a bit of olive oil.
7. Wait until the butternut squash has 5 min left to bake, then add it into the oven for 5 min
8. On a pan over medium heat, add your sliced bread cheese (or halloumi) and cook for 2 min
9. Add all the dressing ingredients into a jar to mix
10. Assemble the salad, and serve immediately.
コメント