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Kay's Kohlrabi Salad

11 Nov 2019

Photograph by You Need A Nutritional Therapist Ltd ©

 

I've literally just finished dinner and immediately felt inspired to share this recipe with you. Not only is it devilishly moreish (my sister and I 'squared off' for the last serving), it's full of nutrient dense foods your hormones will love. Especially in your luteal phase (that's post ovulation). 

 

Why? Well in your luteal phase progesterone is the hormone that takes the leading role. We make it after ovulation; it helps us sustain the lining of our womb as well as boost our memory, promote our bone boosting cells (osteoblasts); keep oestrogen in check in breast tissue (goodbye painful breasts) and oh so much more. In fact, most PMS symptoms are due to inadequate levels of progesterone in comparison to oestrogen during this phase of our cycle. That's why boosting it post ovulation is important. 

 

Photograph by You Need A Nutritional Therapist Ltd ©

 

Research shows that vitamin A, B6, C and E as well as selenium, zinc and magnesium increase progesterone production. Just one cup of kohlrabi used in this recipe provides you with 93% of your daily recommended amount of Vitamin C; 12% of B6 and 6% of magnesium. Then there's carrots and parsley, which are particularly high in Vitamin A. I used coriander too; it tastes great, is rich in Vitamin A too, as well B6 and C. Then let's not forget the chickpeas, which are a particularly good source of plant based zinc. And if you serve them like we did, (alongside some tiger prawns and shrimp), you've got your selenium covered. 

 

But that's not all. This salad also boasts of  foods high in compounds that support oestrogen detoxification, ensuring its kept in check and doesn't overwhelm your progesterone levels post ovulation. I used both white and red cabbage and a special ingredient, sugar free pomegranate molasses, in the dressing to amp up the hormone balancing benefits of this salad (yep, you're welcome). 

 

Ingredients: 

  • 1/4 white cabbage, thinly sliced 

  • 1/4 red cabbage, thinly sliced

  • 1 red onion, finely chopped 

  • 2 carrots, grated

  • 1 kohlrabi, shredded 

  • 1 bunch of parsley, roughly chopped 

  • 1 buch of coriander, roughly chopped 

  • 1 can of organic chickpeas (ensure the can is BPA free), drained and washed 

 

For the dressing: 

  • 2 tbsp extra virgin olive oil

  • 1 tbsp pomegranate molasses 

  • 1 clove garlic, grated 

  • Celtic salt, to taste 

  • Pinch black pepper 

 

Method:

  1. Combine all the ingredients together in a large bowl and dress well.

  2. Serve alongside seafood to ensure sufficient intake of selenium. 

 

 

 

 

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