My take on the viral smashed burger taco trend by making it Mediterranean (inspired by my Grandma's famous arook recipe). I love this trend because making arook is acutally a very tedious process, but by pressing it down into a smashed burger, it's actually much easier to make and still so good. Also, it's cycle syncing and PCOS friendly!
Ingredients for your luteal phase: beef, onion, garlic, cucumber, tahini. 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.
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! And pairing it with lemon helps with iron absorption.
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.
Mediterranean Smashed Burger Taco
Serves: 2 Active Time: 30 minutes Total Time: 30 minutes
Ingredients
Burger Patty
1/2 lb of ground beef
1/4 cup white onion, diced
1/4 cup parsley, chopped
1 tbsp za'atar
1 tsp cumin
1 tsp garlic powder
1/4 tsp black pepper
1/2 tsp salt
Taco Toppings
4 tortillas
Zhoug (spicy cilantro sauce)
Tahini
Lemon
Israeli Salad
1 Persian cucumber, finely chopped
1 tomato, finely chopped
2 tbsp thinly chopped red onion
1 tsp olive oil
Salt to taste
Process
Assemble the Israeli salad so it's good to go for the last step.
Mix all the ingredients for the burger patty in a mixing bowl. Then once fully combined, separate into 4 evenly sized portions.
Roll each portion into a ball, then place on a tortilla. Use your hand to flatten - or smash- it down on the tortilla so that it fully covers the tortilla.
Heat a cast iron pan over medium-high heat. Place the smashed burger taco, beef side down on the pan and cook for 3 minutes. Then flip over and cook for 2 more minutes.
Remove and place onto a paper towel to soak up excess oils.
Assemble the taco by adding the Israeli salad on top of the beef, then add zhoug, tahini, and a squeeze of lemon.
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