Anti-inflammatory dinner for the luteal phase
In the luteal phase, progesterone dominates and low-grade inflammation tends to increase. This dinner is built to counter that tendency while stabilizing blood sugar before sleep.
Ingredients (1 serving)
- 150g salmon (wild-caught preferred)
- 1 medium sweet potato
- 200g broccoli
- 1 tablespoon extra virgin olive oil
- 1/2 lemon
- Turmeric, fresh ginger
- Salt, black pepper
- A handful of arugula
Preparation
Preheat oven to 200°C. Cut sweet potato into cubes, coat with olive oil and turmeric, roast for 25 minutes.
Cook salmon in a pan 4 minutes per side with grated ginger and lemon. Blanch broccoli for 3-4 minutes.
Plate: broccoli and sweet potato, salmon on top, arugula, drizzle of olive oil, squeeze of lemon.
Why this meal in the luteal phase
Salmon is one of the best sources of omega-3 EPA/DHA, natural anti-inflammatories that are particularly useful in the luteal phase when low-grade inflammation increases.
Sweet potato provides complex carbohydrates with a moderate glycemic index and magnesium, whose requirements increase in the premenstrual phase. Turmeric and ginger have documented anti-inflammatory properties.
Estimated intake: 480-520 kcal · 38g protein · 45g carbs · 14g fat
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