Succulent Steak and Steamed Greens | Ideal for the Follicular Menstrual Cycle Phases

Follicular Day Recipes | Nutritious Dinner Idea

Feeds: 2 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes

Who doesn’t love an excuse to eat a good steak? But did you know it’s one of the best things you can eat during the follicular menstrual cycle phases after your bleeding? 

Blood-nourishing foods are vital in maintaining optimal fertility health during this time. Steak—a prime source of protein—is renowned for its ability to promote blood nourishment. It’s rich in iron, which helps boost oestrogen levels, further supported by the healthy fats found in seeds. 

Spring greens, on the other hand, are packed with iron, folate, and vitamin C. These nutrients aid in iron absorption and increase the production of red blood cells, making this meal a powerhouse for supporting your body’s needs.

So, why not savour these vibrant steamed greens alongside a juicy steak? Your body will thank you!

Ingredients 

Menstrual cycle education teaches us that each cycle phase demands specific nutrients to optimise health and well-being. 

During the follicular phase, the body is rebuilding from menstruation and gearing up for ovulation. This is when the body is more insulin-sensitive, so it can efficiently utilise carbohydrates for energy. Therefore, combining the iron and protein from steak with the fibre and vitamins from greens supports blood health and stabilises blood sugar levels, which is crucial for maintaining energy and hormonal balance. 

The healthy fats in this recipe—seeds and olive oil—contribute to oestrogen production. This hormone plays a crucial role in regulating the menstrual cycle and preparing the body for potential pregnancy.

Understanding and applying the principles of menstrual cycle phases to your diet can better align your meals with your body’s needs, fostering overall health and fertility.

• 400g spring greens – Rich in iron, folate, and vitamin C, these greens are essential for boosting red blood cell production

• 1 tbsp sesame seeds – Adds healthy fats and improves the nutrient profile

• 1 tbsp sunflower seeds – Packed with vitamin E, supporting overall reproductive health

• 1 tbsp pumpkin seeds – High in zinc, crucial for hormone balance

• 2 tbsp olive oil – A healthy fat that supports hormone regulation

• Juice of 1 lemon – Adds a refreshing zing and aids in iron absorption

• Salt and pepper – To taste, for seasoning

• 2 tbsp butter – Adds richness to the steak, developing its flavour

• 400g steak – A prime source of iron and protein, vital for blood nourishment and hormone support

Step-by-Step Dinner Preparation 

Fertility-friendly lifestyle choices often involve mindful eating, where each meal supports reproductive health during the menstrual cycle phases and overall well-being. This dish is quick to prepare and perfect for a nourishing dinner during the follicular phase. 

During the normal menstrual cycle's follicular phase, your body is focused on rebuilding and preparing for ovulation. Understanding the principles of menstrual cycle education highlights the importance of eating meals rich in iron, protein, and healthy fats during this time. 

The combination of steak and greens supports blood health and provides essential nutrients that help regulate hormones and improve energy levels. Incorporating such meals into your routine ensures your body receives the necessary support throughout the menstrual cycle. 

By choosing meals that align with your body's needs, you're actively nurturing your fertility and promoting overall health. 

Here’s how to make it:

1. Prepare the greens: Wash and cut the greens into strips, removing the tough stems

2. Cook the greens: Steam the greens for approximately 4-5 minutes (according to your preferences), then drain and allow them to steam dry

3. Toast the seeds: Add the sesame, sunflower, and pumpkin seeds to a flat pan and toast gently for about 3 minutes until they brown. Stir regularly, taking care not to burn them.

4. Mix the dressing: In a jar, mix olive oil, lemon juice, salt, and pepper. Stir this dressing into the greens and combine them with the toasted seeds.

5. Prepare the steak: Bring it to room temperature and season it with plenty of salt and pepper

6. Cook the steak: Melt butter in a large frying pan and bring it to a high heat. Add the steak to the sizzling pan and sear it on each side for about a minute. 

   • The cooking time will depend on how well done you like your steak. The rarer, the better at this time of the month for nourishing your blood, but what’s most important is that you cook it exactly how you enjoy it the most.

7. Rest and serve: Remove the steak from the heat and let it rest on the side for 5 minutes. Slice it into strips and serve it directly on top of the greens.

Don't forget to check out my other recipes or articles if you want more period education resources.

Tips and Variations

• Marinate the steak with garlic and herbs before cooking for added flavour. This will infuse the meat with an extra taste while aligning with your nutritional needs during the follicular phase.

• Swap the spring greens for kale or spinach for a different flavour and nutrient profile.

• Unsure how to cook steak? Here is a rough guide to steak cooking times:

  • Rare - 4 to 6 minutes per side

  • Medium-rare - 5 to 7 minutes per side

  • Medium - 6 to 8 minutes per side

  • Well done - 8 to 10 minutes per side

Nutritional Information (Per Serving)

For those who like to crunch the numbers (pun intended!), here’s the nutritional information to keep your health stats in check.

• Calories: Approximately 550 kcal

• Fat: 35g

• Carbohydrates: 10g

• Protein: 45g

You Might Also Like:

• Fertility Boosting Ginger Congee | How To Boost Fertility with a Breakfast Delight

• Nourishing Adzuki Bean, Chicken, and Kale Soup | A Lunch to Improve Your Fertility Window

• Pan-Roasted Halibut with Artichokes and Broccoli | A Nutrient-Packed Dish for Irregular Periods