Loaded Winter Baked Salad

Sneaking ways to incorporate cottage cheese into recipes might be considered a hobby of mine. This vegetarian salad has 23g of protein (thanks to the cottage cheese), 15g of fiber, and is delicious! And because it's baked, it doesn't feel like a salad! If I were to make a salad for someone who hates salads, this would be it.

Ingredients for your luteal phase: Sweet potato, cabbage, garlic, sunflower seeds, chickpeas, apples, 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.

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.

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. 

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%!

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 contain high concentrations of selenium which supports liver detoxification, are abundant in vitamin E which is a natural antioxidant and contributes to healthy progesterone levels, and have high levels of vitamin B which aids progesterone production and supports liver detoxification which helps get rid of excess estrogen.

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.

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Loaded Winter Baked Salad

Serves: 3 Active Time: 10 minutes Total Time: 30 minutes

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Ingredients

Crispy Chickpeas

• 1 can chickpeas

• 1 tsp olive oil

• 1/2 tsp salt

• 1/4 tsp chili powder

Roasted Veggies

• 1/2 head cabbage, chopped

• 1-2 Sweet potatoes, cut into 1/2 inch cubes

• 1 tsp olive oil

• 1/2 tsp salt

• 1 tsp garlic powder

Dressing

• 1 cup cottage cheese

• 1 cup Parsley

• 1/2 cup basil

• 2 tbsp lemon juice 

• 2 tsp ACV 

• 2 garlic clove

• Salt

• Pepper

Toppings

• 1 Apple, cut into 1/2 inch cubes

• 1/4 cup Walnuts

• 3 tbsp Sunflower seeds

• 3 tbsp Hemp hearts 

Process

1. Preheat the oven to 425°

2. Make your crispy chickpeas by draining and rinsing a can of chickpeas. Then use a towel to dry the chickpeas, rolling them softly around so the skin separates. Move to a small baking sheet and add olive oil, salt, and chili powder. Mix so that the chickpeas are evenly coated, then bake for 30-40 minutes, depending on how crispy you like your chickpeas

3. As the chickpeas are cooking, put the cabbage and sweet potatoes onto a baking sheet. Add olive oil, salt, and garlic powder. Mix and then add to the oven with the chickpeas. They need 20 minutes.

4. While the veggies are baking, make the dressing by adding all the ingredients for the green goddess dressing into a blender or food processor.

5. Cut your apple and gather your toppings. Serve!