I'm always excited for the ovulatory phase to come around, partially because I'm feeling my best, but also because it means I get to eat salmon! This dinner takes under 30 minutes and is blasted with flavor.
The ingredients in this recipe that are beneficial for your ovulatory phase are salmon, Brussels sprouts, almonds, bell peppers, and quinoa. During the ovulatory phase, estrogen and testosterone surge, so you want to eat foods that help your body balance out the spike in estrogen and support the heart.
Salmon is great for the ovulatory phase because it is high in omega-3s, which our body cannot produce on our own so it’s important to add it into our diets. Omega-3 will boost your mood, bust stress, is anti-inflamatory, and aids in progesterone production. It is also high in vitamin D which can increase FSH sensitivity and increase progesterone production, which is important if you’re trying to conceive!
Brussels sprouts are considered a fertility superfood. They are packed with nutrients like folate which boosts fertility and high in fiber which helps your body get rid of any excess estrogen by flushing it out of the body, helping you maintain a healthy hormonal balance.
Almonds are great for follicular because they contain high levels of omega-3s. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels. They also have high levels of dietary fiber and contain magnesium.
Bell peppers are an ovulatory food because they’re high in vitamin C, which helps with the absorption of iron, and vitamin E which is antioxidant - helping your body reduce inflammation and efficiently metabolize excess estrogen to maintain hormone balance.
Quinoa is one of my favorite foods to incorporate because it’s health benefits can be listed on forever. It is packed with iron, fiber, protein, and all nine essential amino acids. It also doesn’t spike blood sugar, which helps with mood, and some studies show it can help balance cortisol levels.
Romesco Salmon
Serves: 4 Active Time: 30 minutes Total Time: 30 min
Ingredients
Salmon and Brussels sheet pan
1/2 lemon, juiced
4 cloves garlic, minced
3 tbsp honey
1/2 tbsp paprika
1 lb salmon
1 lb Brussels sprouts
Quinoa
1 cup quinoa
1/2 lemon, juiced
Handful of Parsley
1 tbsp garlic powder
1/4 tsp salt
1/4 tsp pepper
Romesco sauce
2/3 cup almonds
12 oz jar roasted red pepper (with oil)
1 clove garlic
1/2 tsp salt
1/2 lemon, juiced
Process
1. Preheat oven to 425
2. Make the quinoa. Rinse quinoa and add to a pot with 2 cups water. Bring water to a boil, then cover, lower to a simmer, and cook for 15 min or until all the water is absorbed.
3. On an oiled sheet pan, add your salmon and Brussels.
4. Make the sauce for the salmon and Brussels by combining the garlic, lemon, honey, and paprika. Mix together and then pour over the salmon and Brussels and make sure they’re all covered.
5. Bake at 425 for 12-15 min
6. While the salmon and quinoa are cooking, start making your romesco sauce by putting all the ingredients in a high-speed blender.
7. When the quinoa is cooked, add lemon juice, salt, pepper, garlic, and parsley. Mix together
8. Assemble a bowl by adding the romesco sauce as a base, topped with quinoa, salmon, and Brussels
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