Inspired by living in Asia and many trips to Thailand, a classic peanut satay sauce with skewered meat and a big salad is one of my absolute favourites, especially here where it is also a perfect meal for the Ovulatory Phase.
is all about the summery foods..!
Featuring a handful of the best of tropical & summer; prawns, lime, coconut, peanut butter satay sauce, this Shrimp Satay with Asian Inspired Salad fits right in.
The marinated skewered prawns are ready to grill on the BBQ to serve up with the crunchy fresh slaw, a perfect summer BBQ dish to take around or host from home.
Get more out of this recipe with these tips (jump to end).
The fresh and crunchy Asian inspired salad is the perfect accompaniment to any simply cooked protein, though prawns are a great choice in this phase (jump to phase-specific nutritional info).
Keeping the meals light yet nutrient dense to fuel this energetic phase will get you out and do-do-doing, rather than weighing you down.
(read more about the strengths of eating in sync with this phase here , & I highly recommend you watch the full YouTube video on Everything you Need To Know About The Ovulatory Phase).
OVULATORY PHASE -SPECIFIC:
MACROS:
Protein: Prawns are a great lean protein source
Fats: Cold pressed, healthy oils & nut butters dress this dish up, whilst providing vitamins & minerals in abundance (see peanut butter)
Carbohydrates: This is a very low-carb dish, okay in this phase so long as you still remain energetic. If not, add some cooked quinoa or brown rice & make this dish into a buddha bowl.
Despite being low-carb, this dish is super high FIBRE! Essential for hormone balance and oestrogen detoxification (see here).
COOKING STYLE:
Raw veggies, high quality oils to dress, and fresh raw lime / ginger / garlic etc. ensure the ingredients retain their maximal nutrients (& fibre) not altered by heating.
Combined with a cooked protein and nut butter in the satay sauce will ensure a slower energy release (aka not hungry again in 10 mins).
INGREDIENTS / NUTRITIONAL PROFILE:
Prawns = a good source of zinc, which plays a crucial role in reproductive health and hormone regulation. Adequate zinc levels can support ovulation and overall fertility. Prawns are also an excellent source of lean protein, which supports muscle health and energy levels, important during this phase when energy needs may be higher.
Cabbage (Chinese) = cruciferous vegetables contain large amounts of DIM - improves estrogen detoxification, lowering potential estrogen build up that can contribute to menstrual cramps
Fiber - estrogen detox, elimination, digestion
Sulforaphanes - protective effects against estrogen-induced DNA damage, and detoxification of the liver & helping estrogen clearance
Miso paste and Tamari soy sauce = Fermented soy products contain naturally occurring compounds similar to estrogens; phytoestrogens, particularly isoflavones. These can have hormone-balancing effects by either binding with estrogen receptors to mimic oestrogen (weakly), or block oestrogens from binding, which in cases where oestrogen is imbalanced can modulate hormonal activity in tissues, potentially alleviating symptoms associated with hormonal imbalance, as well as influencing oestrogen metabolism; which some studies have shown isoflavones to promote the production of oestrogen metabolites.
Peanut butter / peanuts = also contain phytoestrogens, particularly resveratrol and some isoflavones. These compounds can interact with estrogen receptors in the body, similar to soy isoflavones, helping to modulate estrogen activity.
Also contain protien, magnesium, vitamin E and B vitamins.
Coconut yoghurt = Coconut products are rich in medium-chain triglycerides (MCTs), which provide quick energy and support hormone production. (All good) coconut yogurts contain probiotics, which can promote gut health. A healthy gut microbiome is important for hormone balance and overall well-being.
Shrimp Satay with Asian Inspired Salad
serves 4
Ingredients
For the prawn skewers:
400g raw, peeled (responsibly farmed) King prawns
1/2 lime (juice)
1 tsp tamari soy sauce
1 tsp toasted sesame oil
Thumb of ginger, peeled & grated
3 garlic cloves, peeled and crushed / grated
1/2 small red chilli (optional, or to spice preference)
For the salad:
1/2 Chinese cabbage, leaves, rinsed
2 medium carrots, washed, peeled & top/tailed
200g cherry tomatoes, rinsed & dried
2 spring onions, peeled
1/3 English cucumber
150g sugar snap peas, topped with& tailed
Large handful fresh coriander, washed and spun dry
For the salad dressing:
Juice of 1 fresh lime
1 tbsp extra virgin olive oil (I use @citizensofsoil)
1 tbsp tamari soy sauce
1 tbsp date nectar, maple syrup, coconut syrup, or preferred sweetener
1 tsp rice wine vinegar (or mirin)
1 tsp grated fresh ginger
2 cloves garlic, peeled & crushed/grated
For the peanut satay sauce:
1 heaped tbsp roasted peanut butter (unsweetened)
1 tbsp fresh grated ginger
1 tbsp date syrup, coconut syrup or maple syrup
1/2 juicy fresh lime, juiced
1 tsp toasted sesame oil
1 tsp tamari
1 large tbsp coconut yoghurt, or coconut cream
1/2 tsp miso paste
1 tsp red curry paste (optional)
2-3 tbsp filtered water (added gradually)
Extras:
Kebab sticks
A sprinkle of sesame seeds (white or black or mixed); to serve
Method
Begin by placing the washed and patted dry, fresh, raw prawns into a bowl with the lime juice, tamari, toasted sesame oil, grated ginger, crushed garlic and fresh chilli (optional), and toss with a spoon to evenly coat the prawns.
Cover, and set aside or in the fridge to marinate for up to 2 hrs.
Meanwhile, make the salad.
Finely slice the Chinese cabbage leaves to a thin slivers and ribbons. Place in a large bowl.
Grate the carrots (I like finely grated), and add to the cabbage.
Halve the cherry tomatoes, chop the spring onions, make very thin sticks with the cucumber (you can leave the skin and seeds), peel and slice the sugar snap peas, and finely chop up the coriander and add all to the large bowl of salad.
Next combine all the ingredients for the salad dressing in a small empty jar, and shake it up well. Keep this, to dress the salad, until you are ready to serve.
Now make the satay sauce by combining all the ingredients, except for the water, in a small bowl and stir with a spoon to make a paste. Adding 1 tbsp water in at a time, thin the sauce out slowly to a drizzle & dippable, even consistency.
Wash your hands and pierce the prawns onto kebab sticks, about 3-4 per kebab stick.
Heat your grill, a grill pan, or frying pan on a high heat, grease or add a drizzle of oil if necessary, then lay the skewers onto the heat. Cook until the flesh turns from translucent to white around the edges, then use tongs to flip each skewer. Cook until the prawns are whitened through (cooked), then remove from the heat.
Remove from the pan to serve with a large plate of dressed salad and a drizzle & side of peanut satay sauce.
GET MORE OUT OF THIS RECIPE:
Change for protein of your preference. Grilled (& marinated) chicken breast is another great option in this phase.
Swap peanut butter for almond or cashew if you’d prefer.
If you’re needing a little extra carbs to fuel training, an energetic day, or to simply balance this dish out, add a portion of quinoa or brown rice (& portion less salad) to turn this into a buddha bowl.
Salad keeps best for up to 1 day in the fridge.
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