High protein, healthy, and ultra-quick pasta salad! It only takes 1 pot and your serving bowl - so it’s even a quick cleanup! I use chickpea pasta for this Mediterranean pasta salad because it's high in protein, won't spike my blood sugar, and is fitting for the luteal phase, but you can certainly opt to use normal pasta as well
Ingredients for your luteal phase: turkey, onion, garlic, chickpea, cucumber. 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.
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.
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).
Garlic is filled with anti-inflammatory properties, and studies show that the consumption of garlic helps significantly reduce premenstrual symptoms with a confidence interval of 95%!
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.
Cucumbers are a great way to hydrate yourself through food, which is especially important during the luteal phase when you might experience bloating or puffiness.
Mediterranean Pasta Salad
Serves: 2 Active Time: 10 minutes Total Time: 20 minutes
Ingredients
4 oz chickpea pasta
4 oz turkey breast slices, chopped
½ cup cucumbers, chopped
½ cup cherry tomatoes, halved
¼ cup red onion, diced
⅛ cup olives, chopped
2 Tbsp feta
¼ cup Italian parsley, chopped
Italian dressing
1 tsp apple cider vinegar
2 tsp olive oil
1 garlic clove, minced
¼ tsp dried oregano
Process
1. Start by boiling water and preparing your chickpea pasta according to the instructions.
2. In your serving bowl, make the Italian dressing by combining all ingredients and mixing until combined
3. Add cooked chickpea pasta, and all the chopped veggies to the bowl. Mix until the dressing fully covers the ingredients of the salad.
4. Salt to taste!
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