I recently discovered that if you add hummus to your pasta, it serves as a dairy free, high protein way to get that creaminess everyone craves into a dish. So I guess you could say this hack has changed my pasta game. This 30 minute meal packs 36g of protein!
This recipe is great for the luteal phase because it contains turkey, onion, garlic, sesame seeds, and chickpeas. 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.
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).
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%!
Sesame seeds help prevent the buildup of excess estrogen, but aren’t as potent as flaxseeds. They’re rich in zinc which promotes progesterone production and also contain lignans that help block excess estrogen while progesterone rises.
Chickpeas (in the hummus) 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.
One Pot Mediterranean Pasta with Ground Turkey
Serves: 2 Active Time: 10 minutes Total Time: 30 minutes
Ingredients
Drizzle of olive oil
4 cloves of garlic, minced
1/2 white onion, chopped
1/2 lb ground turkey
1 tbsp harissa spice
2 tsp smoked paprika
1/4 tsp salt
1/4 tsp pepper
8 oz tomato sauce
2 tbsp tomato paste
1.25 cup bone broth
1 cup cherry tomatoes
4 oz pasta of choice
3 handfuls of spinach
1/4 cup hummus
Za'atar Dip
1 tbsp za'atar
1 tsp sesame seeds
2 tbsp olive oil
2 tbsp lemon juice
Process
Start by oiling a cast-iron pan or large skillet and heating over medium-high heat. Add your minced garlic and onion and saute for 3-4 minutes. Then add the ground turkey and cook for another 3 minutes, until the turkey starts to brown but is not yet fully cooked.
Add your harissa, paprika, salt, pepper, tomato paste, and tomato sauce. Use a spatula to mix the spices into the turkey mixture. Then add your bone broth, cherry tomatoes, and pasta. The liquid should just cover the pasta, but the steam will help cook it fully.
Bring to a boil, then cover and reduce to low heat and cook for 15-20 minutes, or until the pasta is fully cooked.
While it's cooking, make your za'atar dip by mixing all the ingredients together in a small bowl. If you're feeling lazy, you can skip this step and just add some za'atar at the end.
Once the pasta is cooked, mix in spinach, add hummus to make it creamy, and add your za'atar dip.
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