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GRILLED ROMAINE WEDGE SALAD with A Lemony Anchovy Dressing

For a fresh and light side dish in your Follicular Phase, look no further than this super simple & humble, dressed & grilled, romaine lettuce wedge.


Despite being an incredibly basic side, this dish is immensely nutritious and great for the body in multiple ways.

Let me tell you why: the biggest one here is how hydrating it is - crunchy crispy lettuce with a high water content (and a little fibre), dressed with healthy fats (great for energy stabilisation), salts and acidity - is the perfect hydration you can eat!!

(Read more nutritional benefits here)



Grilled romaine lettuce wedge salad, a perfect side for cycle syncing your meals in the Follicular Phase








Perfect to pair with protein of your choice; grilled or baked salmon fillet or chicken breast are great options for the Follicular phase. It’s so quick to make, and the dressing is so versatile, moorish, and seriously elevates these crisp chargrilled greens.




...Also great to bring this side dish to a BBQ or dinner!







Grilled romaine lettuce wedge salad, a perfect side for cycle syncing your meals in the Follicular Phase


SERVING TIPS:

Make the dressing first (this can be done in advance and stored in refrigerator). 

Grill the lettuce cold straight from the fridge. 

Serve the cold pre-made dressing over the cold grilled lettuces and shave the parmesan (if using, or nutritional yeast) directly onto the char.




GET MORE OUT OF THIS RECIPE:

  • baby gem lettuces, romaine lettuce, both are perfect

  • Sub nutritional yeast for finely grated fresh parmesan

  • Make a double batch of dressing and save left overs to dress up dishes such as: any charred greens (ie broccoli), simple boiled quinoa, new potato salad, stir into canned tuna with some diced red pepper and spring onion, ….




 
Grilled romaine lettuce wedge salad, a perfect side for cycle syncing your meals in the Follicular Phase

FOLLICULAR PHASE -SPECIFIC:



MACROS:

Rather low in macros in general, but mostly;

Hydration: high water content in lettuce, though this is essential in this phase (and all phases) for hormone regulation.

Healthy fats: Crucial for hormone building, as oestrogen starts to rise, as well as energy stabilisation.

Protein: in small amounts but still valid, from the anchovies and nutritional yeast

Fiber: aids digestion and supports gut health.


COOKING STYLE:

Raw, seared and dressed! 

Perfectly light and crunchy dressed with fats, salts and acidity - a perfectly hydrating side dish.



INGREDIENTS / NUTRITIONAL PROFILE:


Romaine Lettuce = despite being low in calories, is rich in vitamins and minerals, including folate, vitamin K, and antioxidants, and dietary fiber, aiding digestion and helping maintain stable energy levels. Their high water content helps keep you hydrated, which is important as hormones start to rise. Leafy greens can support liver health, which plays a role in hormone balancing.


Anchovies = rich in Omega 3’s; a healthy fat providing stable energy, supporting heart and brain health, and required much more these days by most people to balance out the Omega 3:6 ratio. 

A good source of protein too, as well as essential nutrients like calcium, iron, and selenium, which support various bodily functions.

Anchovies are smaller fish, generally lower in mercury compared to larger fish, making them a safer choice for regular consumption.


Lemon = high in Vitamin C, important in early stages of this phase to aid iron absorption to restock iron stores post-bleed. Lemon can stimulate digestion and support liver function, which is beneficial for hormone metabolism thus keeping hormones balanced as oestrogen starts to climb.


Nutritional Yeast = incredible source of B vitamins, especially B12 which supports energy production and body’s metabolism. Interestingly, nutritional yeast contains a complete protein profile, providing all essential amino acids, which in this anabolic phase (especially if you’re upping your training and activities) is great for muscle repair and overall health.

Nutritional yeast is high in zinc, magnesium, and selenium, and is just all-round deliciously nutty and cheesy with neither dairy nor nuts!


Olive oil = A well-sourced extra virgin olive oil is a perfect source of healthy monounsaturated fats, beneficial for heart health and especially in supporting hormone production and maintenance of balanced hormone levels.

Extra virgin olive oil is packed with antioxidants, including vitamin E (great for skin!) and polyphenols, which can help combat oxidative stress. It may also aid digestion thus promoting a healthy gut; essential in this phase.



 

GRILLED ROMAINE WEDGE SALAD with A Lemony Anchovy Dressing

serves 4 (as a side)



Ingredients

2 romaine lettuces (or gem or baby gem lettuces)


For the dressing:

4 anchovy fillets

2 tbsp extra virgin olive oil

1 1/2 tbsp freshly squeezed lemon juice

1 tsp miso paste

A pinch of chilli flakes

Freshly cracked black pepper


To serve:

1 tbsp nutritional yeast, or freshly grated parmesan cheese

1 tbsp pumpkin seeds

Pinch of chilli flakes (optional)



Method


Strain the anchovy fillets from the oil and along with the remaining ingredients for the dressing, place into a high speed blender and blend until smooth.


Remove the outer leaves from the lettuce hearts if they are grim, and slice off the base where the lettuce was picked (ensuring the stem remains intact so the leaves stay together when wedged).

Use a large knife to cut the lettuce hearts into quarters (if large) or in half (if baby gems).


Heat a grill pan on high heat and brush with a little olive oil to prevent the lettuces from sticking.

Once the pan is almost smoking, place the lettuce halves/wedges on, open-side down, at an angle (for the stripy char effect).

Sear for about 1 minute on all, or the only, open face/s then remove from the pan and plate, char-side up.


When ready to serve, use a spoon to give the dressing a stir, before spooning onto the lettuce wedges. 

Sprinkle with freshly grated parmesan or nutritional yeast, and the pumpkin seeds.




Grilled romaine lettuce wedge salad, a perfect side for cycle syncing your meals in the Follicular Phase

ความคิดเห็น


All information is collation of own research and personal experience. G holds a Human Biosciences BSc degree, and has completed a Nutritional Chef course, as well as having cooked alongside a Naturopathic chef for over 4 years, and worked with/for central London renowned health food businesses in both developmental and practical roles.

G has a wide array of experience and diverse skill set to now cook and eat incredibly intuitively. With developed and refined self- and cycle- awareness, intuition and kitchen skills, this platform is to pass on G's research and findings, and intuitively created recipes (that will apply widely since they are equally founded upon and combined with scientific findings in female hormonal research).

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