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TURKEY BURGER with Parsnip Fries and Homemade 5 min Ketchup

Totally not biased because its my own recipe, but this is the most perfect meal for your Luteal phase.


(And yes, these recipes are actually all perfectly crafted for their phase, and here I am picking a favourite child.)

Turkey burger with beetroot slaw, avocado, mustard, served with parsnip fries and homemade ketchup

This turkey burger contains all of your macros, is nutritionally balanced, also boasting an abundance of micronutrients that fit perfectly into the Luteal phase, and above all is bloody delicious, and that perfect level of satiating.


(NB: not limited to this phase, could totally be transferred to the rest of the cycle so if you’re looking at this in your Follicular like mmmmmmm - go for it.)

Though it has specifically been crafted for this phase (read how).



Turkey burger with beetroot slaw, avocado, mustard, served with parsnip fries and homemade ketchup

Turkey is not just for Christmas (or Thanksgiving), it’s a great source of lean protein that importantly, contains high amounts of the amino acid leucine (read more here), making it in fact, a food to incorporate into your diet liberally all cycle round, but especially here in your Luteal phase.

(read more below/ here)




Burgers can sometimes get a bad rep for being ‘unhealthy’, but if you break it down, it’s meat between carbs, served with some veggies and fats. 

Home-making your burgers can ensure that they are, actually, a very ‘healthy’ meal. (And you get to make them just the way YOU like them, or to whatever cravings you have! Win-win!) 

I’d even go so far as to say I could eat a burger every day, by varying what’s inside and on the side.




TIPS TO MAKE THE BEST BURGERS:

  • Source each element well. From the meat, to the bun, to the fillings and sauces - choose lean, grass-fed, organic where possible, a wholegrain, seeded or gluten-free bun, as small batch sauce (or make your own!), fresh veggies for inside and on the side, etc.

  • Reduce the ‘bad fat’ by choosing a lean meat for the patties, cook in not too much and a ‘good’ cooking oil

  • Choose your fillings; according to your cravings, your menstrual phase, what you can find or want to get creative with, the options are endless. From the type of lettuce or shredded veggies, to the sauces, to the pickle/ferment, to the protein booster (egg/bacon/cheese), to the patty meat

  • Enjoy the sides: what do you feel like? A side salad? A slaw? A form of roasted veggie? Chunky cut or skinny fry? 



LUTEAL PHASE -SPECIFIC:

MACROS: 

Protein: Turkey (particularly high in leucine), protein is key in the Luteal phase where progesterone is dominant, as progesterone can be catabolic, meaning it breaks down tissue, therefore its pretty important to be getting enough in the diet to prevent this. The body is also thickening the uterine lining, using proteins to build that wall.

Fats: Are a preferred energy of this phase; the low and slow /longer burn, as well as for creating hormones themselves (in this “high hormone phase”. Avocado, aioli (if using), and sesame and sunflower seeds in the patties are seed-cycling seeds of this half of the cycle.

Carbohydrates (low GI): Energy & fuel. Essential for this phase to fuel the energy intensive processes behind the scenes and keep blood glucose & glycogen levels topped up (think irritability, mood, all-round body energy and motivation). The bun, the parsnips, both great Low GI carb sources high in fibre for that slower release into the blood / body (stabilising energy and mood).


COOKING STYLE:

All incredibly easy-to-digest forms of cooking, increasing the nutrient availability and ease on the digestive system:

Baked root veggies, & baked bread roll, cooked meat patty

Quick-pickled slaw (with apple cider vinegar) enhancing its digestibility 




INGREDIENTS / NUTRITIONAL PROFILE:


Turkey = Leucine is one of the 3 essential amino acids used by the body for energy by the muscles, and is essential for muscle protein synthesis. Progesterone reduces the availability of leucine (by effecting catabolism of muscle protein and metabolic flexibility of skeletal muscle).

Leucine also plays an important role in hormonal regulation, namely insulin; controlling blood glucose levels and curbing cravings, and reproductive hormones. If training, increasing leucine intake can enhance recovery and reduce muscle soreness, helping to maintain workout consistency.

Increasing protein in the Luteal phase is critical to prevent muscle breakdown (catabolism) and maintain lean muscle mass. 


Parsnip = provide complex carbohydrates that can offer sustained energy. The fiber content in parsnips promotes digestive health and can help regulate blood sugar levels, which can help prevent blood sugar crashes leading to cravings. Parsnips contain antioxidants, which can help reduce inflammation and support overall well-being, potentially alleviating some PMS symptoms, as well as the combination of nutrients and fiber in parsnips can help stabilize mood and energy, countering some of the emotional fluctuations that may occur during the luteal phase.


Beetroot = contain nitrates, which convert to nitric oxide: helps blood vessels relax & dilate which increases blood flow, thus energy as well as to ward off migraine/headaches. Betaine supports liver function, essential for metabolizing hormones (particularly to keep hormones balanced in this high-hormone phase) and detoxify the body


Sesame + Sunflower seeds = powerful seed-cycling hormone regulating duo. Sesame seeds are rich in zinc, which is important for progesterone production. Progesterone is crucial during the luteal phase for maintaining a healthy cycle and preparing the body for potential pregnancy. Both contain healthy fats that can help balance hormones and support overall reproductive health.

Sunflower seeds are a great source of vitamin E, which can help support hormone balance and may alleviate some symptoms of PMS, as well as selenium, an important mineral that supports thyroid health, which is vital for overall hormonal balance.


Mustard = Mustard seeds are rich in nutrients like magnesium and selenium, which are important for overall hormonal balance. Magnesium, in particular, can help with the synthesis of hormones, including progesterone. The compounds in mustard may help alleviate some PMS symptoms, for its anti-inflammatory effects.


Turkey burger with beetroot slaw, avocado, mustard, served with parsnip fries and homemade ketchup


TURKEY BURGER with parsnip fries and home-made 5 min ketchup

(serves 4)


Ingredients

For the quick-pickled beetroot slaw:

200g Cooked beetroot (finely grated)

1/2 cup finely grated Carrots, (~1 med)

1 1/2 tbsp acv*

S&P 


For the turkey patties:

1 small onion 

2 cloves garlic

S&P

500g turkey mince,

1 tbsp sunflower seeds, ground to a coarse flour** 

1 tbsp sesame seeds, ground to a coarse flour**


TO SERVE:

4 Gluten-free buns

Lettuce (butter lettuce, or baby gem), rinsed and patted dry

Avocado

Dijon mustard

(Optional: Garlic aïoli?)


Parsnip* fries:

500g parsnips, washed 

1 tbsp olive oil

Salt & pepper


Homemade tomato sauce:

3 tbsp tomato paste

2 tbsp date syrup

2 tbsp tamari

1 1/2 acv*

1/4 tsp garlic granules

1/4 tsp paprika

Freshly cracked black pepper

(cayenne for spicy kick)

Turkey burger with beetroot slaw, avocado, mustard, served with parsnip fries and homemade ketchup


*CHEF NOTES:
  • - Use sweet potato in place of parsnip if preferred (both are great root vegetables for the Luteal phase) 

  • White wine vinegar also works well for the quick-pickling of the beetroot slaw, and in the homemade tomato sauce. I prefer apple cider vinegar (a well-sourced variety) for the added probiotic benefits, and apples are an ingredient specific to the Luteal phase.

  • ** I recommend having a batch of ground sesame and sunflower seeds handy for the second half / 14 days of your cycle (following ovulation -> the next period). Read all about seed cycling here. To grind the (untested) seeds, use the milling blade of a blender, coffee grinder, food processor or similar to grind the sesame and sunflower seeds to a coarse flour. If this is not possible, omit these 2 seeds.



Method

Start by heating the oven to 190’C fan, and in the mean time, prepare the fries. Top and tail the parsnips, then slice into thin sticks. Throw into a bowl, drizzle in the olive oil, add the salt and pepper and toss to evenly coat the fries. Lay on a lined baking sheet and place in the oven for 20 minutes, then flip to roast and place back into the oven for another 10-20 minutes until evenly golden and crisp.


Whilst the fries are in the oven, combine the finely grated cooked beetroot and carrot in a bowl with the apple cider vinegar, salt and pepper. Set aside in the fridge or at room temperature until ready to serve.


To make the turkey patties, begin by dicing the small onion and finely chopping or crushing the garlic cloves. Heat a little olive oil in a medium frying pan and add the onions and garlic. Let them sizzle in the oil for a moment to get some colour, then reduce the heat to low, season with a pinch of salt and a good crack of black pepper, and gently sauté until translucent. Once soft, remove the pan from the heat and allow to cool.

Into another large mixing bowl, tip your turkey mince, add the ground sunflower and sesame seeds, and season generously with Himalayan salt and fresh black pepper. Add the cooked onions and garlic, and use a wooden spoon to loosely mix the mince until well combined. 

Divide the turkey mince mixture into 4 portions and set aside at room temperature or in the fridge for a moment for the flavours to infuse whilst you quickly make your ketchup.


Combine all the ingredients for the homemade ketchup in a small bowl, mixing well with a spoon or fork. 


When you are ready for your burgers, heat a large frying pan and add a little olive oil to prevent sticking. Shape the 4 portions of mince into balls and flatten into round patty shapes, and gently place into the pan. Only cook as many as your pan can hold at one time without the patties touching. Cook for about 5 minutes, until the edges turn from pink to white and the underneath is a dark caramelised brown, then flip the patty. Cook on this side until the base is equal colour to the now-up side and the patty is cooked through. Remove from the pan and cook all the meat.


To assemble the burger (from bottom - up):

  1. Toasted bun (or not toasted - I like a little extra warm & crunch so I pop it in the oven or halve it and put it down in the toaster for 2 min, but your choice) BOTTOM BUN

  2. 1 tbsp dijon mustard, spread onto the bottom bun

  3. LETTUCE leaves (on top of the mustard)

  4. Sliced AVOCADO (on top of the lettuce leaves)

  5. Cooked turkey PATTY (on top of the avocado)

  6. Quick-pickled beetroot SLAW (on top of the turkey patty)

  7. If using (garlic) aioli -recommended- spread evenly onto the underside of the bun top 

  8. Top the burger with the bun top and a kebab stick to keep it all in place if you need to!


Serve with a handful of parsnip fries and a dollop of homemade ketchup for dipping.



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