Salad Niçoise
Salad for follicular phase.
The food focus for follicular phase, when it comes to balancing your cyclical shifts, is to get your mind and gut right.
The brain needs to be primed to release follicular stimulating hormone (FSH) which is the action that sets off a whole new menstrual cycle. For ovulation to occur, progesterone production, and the future shedding of endometrial tissue, this first step has to happen. The brain needs to show up locked tf in.
Each menstrual cycle is a moment of death and rebirth. Menstrual phase ushers in a time of release from what was and follicular phase introduces a new era.
We see this play out in the gut microbiome. After giving everything it's got to the menstrual phase (which requires a large amount of nutrients and energy from the food we eat) the gut microbiome needs to rebuild. It's not necessarily depleted, but the gut is going to be busyyy throughout the rest of the cycle making follicular phase an optimal time for reset.
Follicular phase is very prep energy. This salad recipe is here to meet the needs of the gut and brain setting you right for a smooth cycle.
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Food is medicine. Here’s how this recipe affects your menstrual cycle and overall health. I’m not a doctor, take what heals you and leave the rest.
Arugula
The thing I like about arugula is it is approachable.
You can find it in most markets and it doesn't need to be worked the way sturdier greens like kale or collards do while maintaining powerful nutrient benefits. Arugula is easy to accept as it is, similar to you in your follicular phase.
The benefits are mostly related to the way arugula supports the body in metabolizing follicular phase's rising estrogen. Arugula contains indole-3-carbinole a compound that stimulates detoxifying enzymes in the gut and liver. It also supports these systems with its prebiotic fiber. In addition, there are sulfur containing compounds in arugula which support the liver's detox pathways. Clearing our hormones is just as important as creating them. Arugula is an ally in the clearing of estrogen.
Arugula is rich in vitamin C. Vitamin C helps with the absorption of iron which we are hungry to replenish post menstrual phase. The vitamin C in arugula is also the reason the high nitrate levels are not an issue. The nitrates in arugula become nitric oxide when consumed which can enhance your athletic performance. Extra juice for your follicular phase hot girl walks.
Lastly, arugula is a hydrating food which helps balance the dry nature of follicular phase.
Broccoli
Broccoli is a food medicine IT GIRL.
Sometimes it makes me laugh to learn about different foods. Like our parents really had every right to shove this down our throats, it is that good for you. Perhaps we can work on the delivery for the next generation.
Here is what the broccoli can do for ur menstrual cycle and overall health…
Low glycemic carbohydrate loaded w fiber = helps digestion move along and protective against blood sugar spikes
A source of indole-3-carbinole which transforms to diindolylmethane (DIM) when it hits your stomach acid. DIM is used to regulate healthy estrogen levels.
The coolest part about broccoli is how it interacts with your DNA. It can reverse damage done to genes and turn on specific genes for your benefit. For example, the suforaphane in broccoli turns on a gene that creates more vitamin D receptors helping you take in vitamin D for healthy levels. Healthy vitamin D decreases the likelihood of PMS andincreases fertility.
You can use the whole broccoli!! Leaves can either be crisped up or used in a pesto, roast the florets, and steam the stems for a sauce.
Greek Yogurt
Greek yogurt adds some probiotics to the recipe though not as powerful as the ones you'd find in wild fermented food like sauerkraut. Feel free to add that to the recipe as well. We are looking for probiotics in follicular phase to diversify gut bacteria and strengthen the microbiome.
In addition, Greek yogurt offers protein for hormone building and calcium for healthy egg development.
Hemp Seeds
I love hemp seeds.
They are not always the most readily available and can seem like an excessive expense upfront, BUT once they are sitting pretty in your pantry, they make life so much easier. When you’re cooking a lazy girl meal, hemp seeds really help bump the nutritional value without much effort.
Hemp seeds contain protein. They contain all 9 essential amino acids which we need to get from food because our body is unable to make them. These are used to build the sex hormones that mark follicular phase.
Hemp seeds have protein and fat. They are full of Omega 3 and Omega 6 fatty acids in the proper ratio to reduce inflammation and avoid cramps later in the menstrual cycle.
Like most things that are good for us, hemp seeds are supportive towards Mother Earth too. Hemp can be planted as a cover crop to revitalize soil with nitrogen while providing flowers for bees. The plants are excellent at capturing carbon (even more effective than trees) and are too hearty to need pesticides for successful growth.
Tuna
Tuna is bringing Omega 3 fatty acids to the table, let's gooooo. The gut foods are probiotics, prebiotics, and Omega 3 fats. Alongside the fibrous veg and yogurt's probiotics, tuna helps round out this recipe to be impactful for gut health.
Omega 3s are rich body currency. This is a big food for anti-inflammation, a foundation of healthy hormone production.The type of omega 3 in tuna include EPA and DHA which support your brain health.
Tuna also offers zinc, selenium, b vitamins, and iron. All of these micronutrients play an active role in hormone health. Post nutrients lost in menstruation, follicular phase is an excellent time to restock these guys.
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Makes 4 plates
1 head of broccoli
1/2 kg baby potatoes (a generous handful)
4 eggs
1/4 cup greek yogurt
Extra virgin olive oil
1/2 cup fresh herbs roughly chopped (any combo of parsley, mint, basil, chives, etc)
1/2 a lemon to squeeze
1 bag mixed greens/arugula
1 can of tuna
1 jar of something briney (I went for roasted red pepper but you could do olives or caper berries)
Hemp seeds
Salt & pepper
For the niçoise dressing:
1/3 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon dijon mustard
1 teaspoon honey
1 shallot finely diced
Salt & pepper
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In a large bowl make an ice bath. (Water + ice).
Cut the broccoli off of the stem into its individual florets. You want bite sized pieces.
Bring a medium sized pot of water to a boil. Add in the broccoli, potatoes, and eggs once she bubbling.
Cook for 8 minutes so the egg yolk is firm but not chalky. The potatoes should be able to have a fork easily slid through, no problem if the broccoli is a little al dente.
If you want softer broccoli and potatoes let them cook a longer, but still be sure to take the eggs out at 8 mins.
Submerge everything in the ice bath so it stops cooking.
Make the salad dressing, add all dressing ingredients to a bowl and whisk until smooth.
For the broccoli & potato, in a mixing bowl add Greek yogurt, olive oil, potatoes, broccoli, mixed herbs, lemon, salt, and pepper. Stir to combine.
Assemble everything together on a large platter. This salad is a looker so have fun, and get creative with plating. Playing with your food is good for the brain.
When you're ready to serve, drizzle the dressing over the top and toss everything together. This is great for feeding friends or lunch meal prep for the week.
Enjoy, experiment, heal!
