My friend is always trying new recipes for healthy bowls, but very often she finds they're just "okay" or good enough. She keeps trying them though because every now and then she finds one that's really great. So I hope this is a bowl that you try and think is really great! I made it with her in mind. It's supposed to nourish your body while satisfying your taste buds. You can make it vegetarian by opting out of adding chicken!
This recipe is great for the luteal phase because it contains cauliflower, chickpeas, onion, tahini, cucumber, and kale. 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.
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
Chickpeas 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.
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.
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 simultaneously flushes out estrogen.
Cucumbers are a great way to hydrate yourself through food, which is especially important during the luteal phase when you might experience bloating or puffiness.
Kale is high in vitamin E which helps flush out estrogen and is an antioxidant that calms inflammation. Just make sure to cook it because otherwise it contains contain goitrogens (which suppress thyroid function) and can contribute to PCOS. Vitamin E also contributes to healthy progesterone levels, which is important at this time of your cycle.
Hot Shawarma Bowl
Serves: 4 Active Time: 15 minutes Total Time: 45 minutes
Ingredients
For the crispy quinoa
1 cup quinoa
1 Tsp olive oil
For the cauliflower and chickpeas
1 can chickpeas
1 head cauliflower
1 Tbsp olive oil
2 Tbsp shawarma seasoning
For the chicken
4 chicken thighs
2 Tbsp Shawarma seasoning
For the dressing
⅓ cup tahini
1 Tbsp lemon juice
water
2 Tbsp Zhoug
For the Israeli salad
2 Persian cucumbers, diced
1/4 red onion, diced
1 cup cherry tomatoes, quartered
1 Tbsp parsley, chopped
½ Tbsp olive oil
squeeze of lemon
salt and pepper to taste
For the bowl
4 cups kale
1/2 tbsp olive oil
Process
1. Start preparing your quinoa by boiling water and adding it in. Cook according to the instructions on the package.
2. Preheat the oven to 375°
3. Drain the chickpeas and add them into a bowl with the cauliflower florets. Mix with olive oil and shawarma seasoning. If you want to add chicken, this is the time to add it as well. Set aside for timing purposes
4. When the quinoa is cooked, put it on a baking tray, and add 1 tsp of olive oil. Mix the olive oil in, and lay it flat on the tray. Bake in the oven for 20 min at 375°. Add kale for the last 5 min
5. Stick the chicken, cauliflower, and chickpeas in the air fryer at 425° for 25 minutes. Note: some air fryers make the chickpeas crispier than others. Even slightly crisp they're delicious - but if you're not getting the crunch you want, roast the chickpeas for double the time, or until crisp
6. Meanwhile, cut veggies for your Israeli salad, and add olive oil, lemon, and salt
7. Make tahini dressing by mixing Zhoug, tahini, lemon, and water together. Add enough water to get the right consistency
8. Assemble bowl - hot kale, crispy quinoa, crispy chickpeas, chicken shawarma, cauliflower shawarma, Israeli salad, tahini dressing
Opmerkingen