Eat Pretty: Menstrual Menu

Here’s what I focus on including more of during that time of month: magnesium rich foods, iron rich foods, and healthy fats. 

Magnesium rich foods: Known for relaxing muscles and reducing water retention, which decreases bloating and cramping. Think dark leafy greens, bananas, and dark chocolate.

Iron rich foods: Super common for women to experience a drop in iron levels during menstruation. Iron rich foods will replenish iron stores. Think red meat, fish, and dark leafy greens.

Superfoods: Sea vegetables like seaweed are menstrual superheroes, packed with minerals, especially iodine, to reduce inflammation, and replenish vital nutrients lost during your period. Think nori, dulse, or wakame.

NORI BUTTER + SOURDOUGH

Sea vegetables like seaweed are menstrual superheroes, loaded with minerals, especially iodine, to support hormone balance, ease inflammation, and replenish vital nutrients lost during your period. When you add dried seaweed to butter, it turns the simple ingredient into a salty umami bomb you’ll want to munch on any time of day. You can find nori at Whole Foods and health food stores. 

Ingredients:

• 1/4 ounce nori seaweed sheets (about 1/3 cup, lightly packed)

• 2 sticks (8 ounces) unsalted butter, cut into 1-inch cubes and at room temperature

Directions:

Arrange a rack in the middle of the oven and heat to 225°F.

1. Spread the nori out in a single layer on a baking sheet. Roast until dry and crisp, about 30 minutes. Remove from the oven and let cool for 10 minutes. Transfer to a food processor fitted with the blade attachment and process into fine, crumb-sized pieces, but not total dust. If you don’t have a food processor, crumbling with your hands is fine. Just make sure to get the pieces small.

2. Add the butter and process until completely mixed in with the nori, about 30 seconds, scraping down the sides of the bowl as needed.

3. The nori butter can be used immediately or placed in the refrigerator for a couple of hours to firm up a bit first. Enjoy it spread on slices of sourdough bread.

Store leftover butter in the refrigerator in a covered dish or ramekin, or spooned onto plastic wrap or parchment paper and rolled into a log. When kept in the fridge, the butter is best when eaten within 1 week; it can also be stored in the freezer for up to 3 months.

GREEN GODDESS SOUP

Talk about Eat Pretty, this soup is the definition of vibrant living. It’s made some of the most nutritionally-dense ingredients around. Packed with superfoods, I love having this on hand because it makes SO much. Easy to reheat and enjoy for a few days. 

Ingredients:

• 2 tbsp Olive Oil

• 3 Shallots, diced

• 4 cups Vegetable Stock

• 2 cups Broccoli Florets

• 2 cups Baby Spinach

• 1 cup Parsley Leaves, stems removed

• 1/2 cup Basil Leaves

• Salt & Pepper to taste

• 1 cup Coconut Cream + 1 tbsp Lemon Juice for Dairy Free

Directions:

In a medium soup pot, saute diced shallots in 2 tbsp olive oil over low heat until softened.

1. Add chopped broccoli and stock to the pot and bring to a simmer. Cook until broccoli is tender.

2. Add Spinach, Parsley, and Basil to the soup and stir gently to wilt the spinach.

3. Transfer soup to a blender and add the diced avocado. Puree until smooth. *You may have to work in two batches.

4. Return to the pot and stir in coconut cream. It is key that the coconut cream with lemon juice be added AFTER the soup is blended. Season with salt and pepper and serve.

MY SWEETGREEN TAKEOUT ORDER

Let’s be honest, there’s some days during your cycle where cooking sounds like the last thing I want to do. Luckily I have Sweetgreen within a blocks distance, this is my order:

(Hummus Crunch Salad)

• Kale

• Romaine

• Onion

• Tomato

• Chickpeas

• Cabbage

• Cucumber

• Hummus

• Olives

• Basil

• Zaatar Breadcrumbs

• Extra Pesto

If you are in the West Village area in Dallas, highly recommend picking up some juices at Buda Juice while you’re at it!

ANCESTRAL PLATE
Steak and eggs provide a balanced combination of protein and iron, which can help alleviate menstrual fatigue and replenish nutrient levels during your period.

Ingredients:

• Steak (of your choice)

• 3 Eggs (cooked to your preference)

Directions for steak:

Choose a high-quality steak, such as ribeye, sirloin, or filet mignon, about 1-1.5 inches thick for best results.

1. Preparation: Take the steak out of the refrigerator and let it sit at room temperature for about 30 minutes. This allows for more even cooking.

2. Seasoning: Season the steak generously with salt and pepper on both sides. You can also add other seasonings like garlic powder, rosemary, or thyme if desired.

3. Preheat the Pan or Grill: Heat a skillet or grill over medium-high heat. You want the cooking surface to be hot before adding the steak.

4. Cooking: Place the steak on the hot skillet or grill. For medium rare, cook the steak for about 3-4 minutes on each side, depending on the thickness of the steak and the desired level of doneness.

5. Checking Doneness: Use a meat thermometer to check the internal temperature of the steak. For medium rare, the temperature should be around 130-135°F (54-57°C).

6. Resting: Once the steak reaches the desired temperature, remove it from the heat and let it rest for about 5 minutes. This allows the juices to redistribute throughout the steak.

7. Serve: After resting, slice the steak against the grain and serve immediately. Enjoy your perfectly cooked medium rare steak with your eggs!