One pot turkey stir fry for my busy, hormone-healing gals who want to prioritize health and efficiency! Perfect for the luteal phase because of the minerals, nutrients, and protein content - this is a recipe you’ll keep coming back to. It's gluten-free, packed with veggies, and delicious.
Ingredients for your luteal phase: ground turkey, onion, garlic, cabbage, brown rice, cauliflower. 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%!
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).
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.
Cauliflower, 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.
Brown rice is 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. It also will boost your mood and energy levels, which many women find themselves lacking as they get closer to their menstrual phase.
One Pot Turkey Stir Fry
Serves: 4 Active Time: 15 minutes Total Time: 35 minutes
Ingredients
1 cup chicken broth
¼ cup soy sauce
1 tbsp maple syrup
1 tsp sriracha
¼ tsp ground ginger
1 tsp sesame oil
1 tsp apple cider vinegar
Stir Fry
1 cup mushrooms, thinly sliced
1 small yellow onion, diced
3 cloves garlic, minced
1 lb turkey
2 cups cabbage, chopped
1 cup of cauliflower florets, chopped
1 cup of broccoli florets, chopped
1 cup carrots, julienned
1 red bell pepper, sliced
Serve over:
rice
Process
On a dry skillet (no oil) over medium-high heat, saute the mushrooms for 3 minutes to soften and extract extra moisture from the mushrooms.
Drizzle olive oil onto the pan and add your onions. Sautee for 3 more minutes, mixing occasionally, until the onions become translucent.
Add minced garlic, then after one minute add your ground turkey. Cook for 5 minutes, browning the meat.
While the turkey is cooking, prepare the sauce by adding all ingredients in a small bowl and whisk together. Pour over the turkey once ready.
Add the rest of the veggies, cover, and cook for 25 minutes on low, stirring occasionally.
Serve over rice.
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