MEATBALL SHAKSHUKA

Meatballs? For breakfast? Yes!

During the menstrual phase, the body needs iron, anti-inflammatory nutrients, and hydration-supporting minerals to replenish blood loss, reduce cramps, and maintain energy levels.

With this in mind, this beef meatball shakshuka - what a perfect breakfast dish to support that!!

Jump straight to recipe ->

When we know what we know about the body in this phase - she is losing blood, tissue is being broken down, whilst a new uterine wall is being build underneath - PROTEIN is the answer we’re looking for here..! 

Specifically IRON-rich, to help with rebuilding red blood cells, and prevent fatigue or brain fogginess.

Social media has enlightened us most recently on the ‘imperitiveness’ of a savoury brekkie for stable blood sugars, energy, mood, starting the day off without a spike, etc. So on trend - a savoury brekkie.

In this phase specifically too, whilst the womb is going through her things (with possible cramps and symptoms alike), we want to nourish the body with WARM foods. This is going to help the general flow by keeping all internal organs warm. As a contrast, cold foods can create stagnation - which essentially we don’t want to do we want to keep the energy, and everything else (yeah, blood etc) flowing smoothly.

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GET MORE OUT OF THIS RECIPE:

• (VE) Use your favourite lentil meatballs, or similar, in place of the beef meatballs

• (VE) Substitute the eggs for extra firm tofu or tempeh triangles for the vegan option; soybeans are a great source of iron which paired with the vitamin c from the peppers and tomatoes will enhance its absorption

• A great brunch dish to share with friends! Make 2 or 3 for the table, with some slices of bread to serve, and all dig in!

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MENSTRUAL PHASE -SPECIFIC:

MACROS:

Protein: We got of course the beef meatballs, the eggs, and a little in the pumpkin seeds.

Lots of veggies - giving that fibre and carbs - tomatoes, peppers, onion, and your gf bread or sourdough you serve it with

Fats: pumpkin seed gremolata and tahini dressing - balance the energy release and stabilise the blood sugar, as well as supporting hormones and hormone building as oestrogen begins to rise.

COOKING STYLE Warming, slow-cooked, wholesome, thick and nutritious. Just perfect for this phase really.

INGREDIENTS / NUTRIENT PROFILE:

BEEF

In your brekkie?! - yes! Beef is an excellent source of heme iron, the most absorbable form of iron, which helps replenish the blood lost during menstruation and prevents fatigue. It is also rich in zinc, which supports immune function and helps reduce inflammation. Additionally, B vitamins (B12 and B6) found in beef help with energy production and mood regulation, reducing the risk of menstrual fatigue and brain fog.

EGGS

Eggs provide iron and vitamin B12, both of which are essential for the formation of new red blood cells and preventing anemia during the menstrual phase. They are also a great source of choline, which supports brain function and helps regulate mood. Additionally, eggs contain omega-3 fatty acids, which help reduce inflammation and alleviate menstrual cramps.

TOMATO

Tomatoes are rich in lycopene, a powerful antioxidant that helps reduce inflammation and supports cardiovascular health. They also contain vitamin C, which enhances the absorption of iron from plant-based foods, making it easier for the body to maintain healthy iron levels during menstruation. The potassium in tomatoes helps regulate fluid balance and reduce bloating, which is common during this phase.

MARMITE

Marmite is packed with B vitamins, including B12 and folate, which play a crucial role in red blood cell formation and energy production. It is also a good source of iron, which helps restore blood levels lost during menstruation. Additionally, magnesium in Marmite helps relax muscles, reducing the severity of menstrual cramps and tension.

CUMIN

Cumin is naturally high in iron, making it a beneficial spice for replenishing iron stores and preventing menstrual fatigue. It also has anti-inflammatory properties, which can help ease period cramps and discomfort. Additionally, cumin aids digestion and reduces bloating, helping to prevent common menstrual-phase digestive issues.

PUMPKIN SEEDS

Pumpkin seeds are a rich source of zinc, which helps support immune function and plays a role in hormone balance. They also contain magnesium, which helps reduce muscle tension and menstrual cramps. The iron content in pumpkin seeds supports red blood cell production, while omega-3 fatty acids help combat inflammation and improve mood stability.

PARSLEY

Parsley is an excellent source of iron and vitamin C, which work together to support red blood cell production and prevent anemia. It is also high in vitamin K, which aids in blood clotting and can help reduce excessive menstrual bleeding. Additionally, parsley supports circulation and reduces bloating, making it beneficial for menstrual comfort.

TAHINI

Tahini is a great source of calcium and magnesium, both of which help to relax muscles and reduce menstrual cramps. It also contains iron, which is essential for replenishing blood loss during menstruation. The healthy fats in tahini help support hormone production and balance, which can be beneficial for stabilizing mood and energy levels during this phase. It is also known in Chinese medicine as a warming food - that nourishes and warms the body.

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Meatball Shakshuka

(serves 2)

Ingredients:

150g lean minced beef

1 tsp harissa spice mix

1 tsp cumin powder

Salt & pepper

1 tbsp olive oil 

1/2 red onion (diced)

3 cloves garlic (finely chopped or crushed)

thumb ginger (grated or crushed)

1 red bell pepper, cut into small cubes

2 tsp cumin powder

1 tin chopped tomatoes

1 tbsp yeast extract, Marmite, Bovril, or Vegemite

1 handful fresh baby spinach

4 eggs

Tahini-lemon dressing:

2 tbsp tahini

1 tbsp lemon juice

1 tbsp maple syrup (optional)

Pinch sea salt

(splash of water, if needed)

Pumpkin seed gremolata:

2 tbsp pumpkin seeds, roughly chopped

Small handful of fresh parsley, washed and finely chopped

1 tsp fennel seeds (optional toast them first)

1 tbsp lemon zest (or finely sliced rind)

To serve:

Extra Bovril / Marmite / yeast extract

Salt and pepper

Your favourite GF bread (ie buckwheat loaf), sourdough bread, crumpet (with marmite / Bovril), flatbread, sweet potato toasts, whatever you prefer.

Method:

Start with your beef meatballs - pop the beef mince into a bowl with the harissa, cumin, salt and pepper, and give it a good mix (schmush around with your fingers) to evenly distribute the spices into the meat. Divide the mix into 6 and roll into small meatballs. Set aside to let the spices infuse whilst you prep & chop your veggies (onion, garlic, ginger, red pepper).

Make the Tahini-lemon dressing by combining all the ingredients in a small bowl, stir until smooth, and add a little splash of water if needed, to reach a spoon-able consistency. Set aside until serving.

Make the Pumpkin seed gremolata, by combining all the chopped ingredients (which you can rough-chop all together on a big chopping board with a big knife); the pumpkin seeds, parsley, fennel seeds (dry-toast them in a pan first if you like to release a more aromatic, aniseed yet nutty flavour), and lemon zest (or finely sliced rind). 

Place in a small bowl until ready to serve.

Heat a large pan (with a fitted lid) on medium-high heat with a drizzle of olive oil. Gently place the meatballs into the hot pan (they should sizzle). Use tongs or a spoon to turn, so they all get a good sear. 

You want the meatballs to be ‘sealed’ (brown all round, but not fully cooked - else they’ll be overcooked by the end) before adding in the chopped onion, garlic & ginger, cook for a minute or so, then add the red peppers and cumin powder. 

The onions should be turning translucent and the peppers softening, and before the bottom burns or catches, when the pan begins to look like it’s drying out, add in that tin of tomatoes.

Fill about a third of the can with water, swirl it around, and add that to the pan. 

Use a wooden spoon or similar, to give the pan a good stir, and add in the yeast extract (/Bovril / Marmite / Vegemite). Pop on the lid and cook for a couple of minutes, if necessary, to soften the peppers. 

Sprinkle in the spinach, give it a stir, and pop the lid back on for literally 30s for it to wilt slightly, then lid off and reduce the heat to a slower simmer.  

Create 4x wells or holes in the tomato mixture, of equal distance apart (where the eggs are going to go). If you’re confident in your cracking, go ahead and crack the eggs into each 4 holes. (If not, crack each into a glass first, before pouring each individually into their little well 1 by 1.)

Pop the lid back on and cook for about 2 minutes, for soft yolks.

Now’s your time to toast your toast (if needing toasting), or slice your bread etc. Prep a heat-proof serving mat on the table, bowls etc.

Remove the lid to check that your eggs are cooked to your liking, and the whites are folly cooked, and place on the table to serve.

Crack a bit of extra salt and pepper over the eggs, drizzle or dollop the Tahini-lemon dressing, drizzle a bit of extra yeast extract (/Bovril /Marmite) if you fancy it, and sprinkle on the pumpkin seed gremolata.

Serve with (toasted) bread in bowls or straight out of the hot pan.