This one pot chili is not your average chili! Made with ground turkey, pumpkin, and navy beans - this is a new take on chili that's optimizing for your hormone health. Also very fitting that the luteal phase is your body's fall, and this is a fall meal to nourish your body.
This recipe is great for the luteal phase because it contains turkey, onion, garlic, pumpkin, and navy beans. 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%!
Pumpkin is high in fiber and are anti-inflammatory, which aids the body in the process of metabolizing estrogen. It’s also high in vitamin E which can help improve luteal bloodflow and raise progesterone levels. It is also high in zinc which can help with progesterone production and clear up hormonal acne!
Navy beans are high in fiber, Vitamin B, calcium, and magnesium which are key micronutrients for this phase of your cycle and help regulate blood sugar. They are also a great source of complex carbs. High-fiber foods help the liver and large intestine flush out estrogen more effectively and complex carbs stabilize serotonin and dopamine levels to help prevent mood swings, making navy beans a great choice for the luteal phase.
Pumpkin Chili
Serves: 4 Active Time: 10 minutes Total Time: 25 minutes
Ingredients
2 tbsp extra virgin olive oil
1 pound organic ground turkey
1 large onion chopped
2 bell peppers, any color chopped
3 cloves garlic chopped
2 tbsp tomato paste
1 tbsp chili powder
1 tbsp cumin ground
1/2 tbsp smoked paprika
1/2 tsp salt
1 cup chicken stock
1 cup pumpkin puree
4 tomatoes, diced
1 can navy beans
Process
1. Heat a large skillet over medium high heat. Add oil, then add your ground turkey and cook for 5-6 minute so that it browns. Then remove the turkey from the skillet
2. Still over medium heat, add another tbsp of oil and add the onion, bell peppers, and garlic. Cook for 5 minutes
3. Add tomato paste and seasonings. Stir. Add diced tomato, pumpkin purée, chicken stock, and navy beans. Add the turkey back in. Stir. Switch to low, partially cover and cook for 30 more min
4. Serve with sour cream, or Greek yogurt, jalapenos, and cilantro!
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