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Luteal Nourish Bowl

I love getting these types of bowls when I go out, but I don't love paying $15 for this at Sweet Greens or Chop't. So by making it myself, I know what oils are being used - but also I save a lot of money and can customize it however I want!


This recipe is great for the luteal phase because it contains turkey, garlic, sweet potato, cauliflower, and brown rice. 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).


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%!


Sweet potatoes and brown rice are slow-burning carbohydrates, which are great additions to your diet in the luteal phase when your metabolism naturally speeds up so you may find yourself getting hungrier faster. They are also packed with vitamin B which helps boost your mood and energy levels, which many women find themselves lacking as they get closer to their menstrual phase.


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.


 

Luteal Nourish Bowl

Serves: 4 Active Time: 10 minutes Total Time: 50 minutes

 

Ingredients

Ground Turkey:

  • 16 oz ground turkey

  • 1 tbsp paprika

  • 1 tbsp garlic powder

  • 1/2 tbsp onion powder

  • Salt and pepper to taste

Veggies:

  • 4 cups cubed sweet potato

  • 4 cups cauliflower florets

  • 2 tbsp paprika

  • 2 tbsp garlic powder

  • 1 tbsp onion powder

  • 1 cup cranberries

  • 1/2 tbsp white vinegar

  • 1 tbsp brown sugar

  • Olive oil

  • Salt and pepper to taste

Dressing:

  • 1/3 cup olive oil

  • 1 tbsp honey

  • 1 tsp Dijon mustard

  • 1 tbsp jalapeno sauce

  • 1 tsp white vinegar

Serve with brown rice, and garnish with jalapenos.


Process

1. Preheat oven to 400º


2. Prepare your brown rice according to instructions.


3. Cut your sweet potatoes into evenly sized cubes. Chop your cauliflower into individual florets, also around the size of your sweet potatoes, maybe a little larger so that they'll bake evenly in the oven. Put them in a large bowl and drizzle olive oil on top. Add 2 tbsp paprika, 2 tbsp garlic powder, 1 tbsp onion powder, and salt and pepper to taste. Mix together so the oil evenly and lightly coats your veggies.


4. Pour onto a baking sheet and bake for 35-40 minutes, or until the sweet potatoes are soft and the cauliflower is golden.


5. In a separate, buttered, baking dish, add your cranberries and mix it together with brown sugar and white vinegar. Add to the oven to bake for 30 minutes.


6. Meanwhile, start making your dressing by combining all the ingredients into a small jar and shaking together.


7. Start cooking your ground turkey when you have roughly 10 minutes left on the bake time. On an oiled pan over medium-high heat, brown your turkey (roughly 6-8 minutes). Then add garlic powder, onion powder, salt and pepper, and paprika. Cook for another 2-3 minutes.


8. Add all components to a bowl with some rice. Garnish with jalapeno.

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