Luteal Phase Recipe | Nutritious Lunch Idea
Feeds: 2 | Prep Time: 5 mins | Cook Time: 10 mins | Total Time: 15 mins
Do you need a comforting lunch to support women's health when trying to conceive naturally that only takes 10 minutes?
Look no further! This kimchi fried rice is a delightful and satisfying lunch option, especially during the luteal phase of the menstrual cycle when you might be craving comfort food.
This dish combines the warming sensations of a hug in a bowl while being packed with nutrients to help support a healthy luteal phase. Kimchi, a staple in Korean cuisine, is known for its probiotic benefits, aiding digestion and overall gut health. These aspects make it an excellent choice for a wholesome, nutrient-dense lunch.
With its bold flavours and health benefits, this dish will satisfy your cravings and nourish your body. So why not give it a try? Whip up a batch of kimchi fried rice today and indulge in the deliciousness of this meal.
Ingredients
This recipe combines key ingredients comforting and supportive of the luteal phase, making it an excellent choice for holistic fertility and women's health. The luteal phase, which occurs after ovulation, is crucial when the body needs targeted nutrients to maintain hormonal balance and support overall well-being.
Ingredients like kimchi provide probiotics that enhance gut health and are integral to hormone regulation, a vital aspect of a holistic fertility approach. Additionally, garlic and spring onions add depth of flavour and offer anti-inflammatory properties that boost immune function during this phase.
By incorporating nourishing foods, you can alleviate common luteal phase symptoms, such as fatigue and bloating, while supporting your body's natural processes and promoting women's health.
1-2 tbsp rapeseed/olive oil – A healthy fat that supports hormone balance
3 garlic cloves, sliced – Adds flavour and has anti-inflammatory properties
2 spring onions, finely sliced – Provides a mild onion flavour and nutrients like vitamin C
1 carrot, grated – Adds sweetness and is rich in beta-carotene, supporting reproductive health
60g white cabbage, finely shredded – Provides fibre and supports digestion
0.5 green pepper, finely diced – Adds crunch and is rich in antioxidants
250g basmati rice (cooked) – A complex carbohydrate that provides sustained energy
50g peas (frozen) – Adds protein and fibre to the dish
1 tbsp dark soy sauce – Adds umami flavour and richness
100g kimchi – A probiotic-rich food that supports gut health and digestion
2 eggs – Adds protein and healthy fats, which are essential for overall health
2 tsp chilli oil (optional) – Adds a spicy kick, enhancing the dish's bold flavours
Step-by-Step Lunch Preparation
Menstrual cycle regulation plays a key role in achieving balance during the luteal phase, and this recipe offers a nourishing way to support this vital process. By focusing on women's health, particularly during this phase, meals like this kimchi fried rice can be a valuable tool in your wellness routine.
As the Women's Health Resource Center highlighted, maintaining hormonal balance and supporting gut health is essential for overall well-being. This recipe also aligns with holistic fertility principles, offering a balanced combination of complex carbohydrates, healthy fats, and protein to sustain energy when the body needs additional support.
This kimchi fried rice embodies the values many share in my holistic fertility blogs, where nourishing meals are central to supporting reproductive health. By choosing nutrient-dense, mindful meals, you empower yourself to make choices that positively impact your reproductive health and overall wellness throughout your fertility journey.
Prep your vegetables: Start by prepping all your vegetables. Thinly slice the garlic and spring onions, shred the cabbage, dice the pepper, and grate your carrot. Have these on your chopping board ready to go.
Sauté the aromatics: Add 1 tablespoon of oil to a frying pan or wok and heat over high heat. Add the garlic and spring onions. Add the carrot, cabbage, and green pepper when they turn golden (approximately 1-2 minutes). Keep on high heat to ensure the vegetables sauté quickly without stewing.
Add the rice and peas: After 2 minutes, add the cooked rice to the frying pan and the peas, soy sauce, and chopped kimchi. Splash 3 tablespoons of warm water into the pan to create steam, softening the rice and bringing all the ingredients together.
Cook the eggs: Push the rice to the side to create a well at the centre of the pan. Add more oil to the bottom of the pan and crack your eggs into the centre. Break up the yolks, add a pinch of salt, and stir the eggs gently as they cook. Stir them slowly in your hollow well to create more of an omelette texture than a scramble. Once all the egg is cooked, mix it with the rest of the rice, breaking it up into slightly smaller pieces.
Finish and serve: Toss and combine everything well. Taste and season with salt if needed. Serve immediately, with some extra kimchi on the side and a drizzle of chilli oil if you like a bit of heat.
Tips and Variations
Make a large batch of rice at the beginning of the week and keep it in the fridge for up to 3 days. This way, you’re always ready to whip up this dish at lunchtime without pre-cooking the rice.
Swap out the basmati rice for brown rice or quinoa to increase the fibre content, supporting digestion and sustained energy levels throughout the day.
Add a handful of spinach or kale for an extra boost of nutrients, particularly folate, which is essential when planning for pregnancy.
Nutritional Information (Per Serving)
For those who like to know exactly what’s on their plate (besides deliciousness), here’s the nutritional info!
Calories: Approximately 450 kcal
Fat: 20g
Carbohydrates: 50g
Protein: 12g
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