As we welcome the new season of fresh beginnings, it’s important to nourish our bodies and minds with wholesome meals. This week I’m excited to share a recipe from our 21 Day Metabolic Rehab Program that we’re kick starting live next week. This umami stir-fry dish not only tastes amazing, but it also supports your physical, emotional, and mental wellbeing with metabolism-charged nutrition. Oh, and side note – it’s surprisingly easy to prepare!
But first, here’s a quick breakdown on the key ingredients and how they can recalibrate your metabolic system and help tame fluctuating hormones:
Quinoa, baby. Not only does it taste delicious, but it’s also a powerhouse when it comes to supporting a healthy, balanced body. It’s loaded with beneficial vitamins and minerals like B vitamins, magnesium, and zinc that do wonders for balancing out your hormones and giving your metabolism a boost. The fiber and protein in quinoa also work together to regulate your blood sugar and keep you feeling fuller for longer. By adding quinoa into your meals, you’ll be nourishing your body with all the good stuff it needs to keep your hormones happy and your metabolism humming along. Superfood, anyone?
Coconut cream is loaded with healthy medium-chain triglycerides (don’t worry, it’s just a fancy term for good-for-you fats) which your body converts into energy in no time. This means better hormone regulation and a well-balanced metabolism. Coconut cream also contains lauric acid, which has antimicrobial properties and helps to maintain a healthy digestive tract – an essential factor when it comes to proper hormone function.
Ginger is well known for its anti-inflammatory and antioxidant properties which can help reduce inflammation in the body and support a healthy immune system. So when your body is happy and healthy on the inside, it can have a positive impact on your hormones and metabolism too!
Garlic is another superstar ingredient that supports healthy metabolism by promoting insulin sensitivity which helps regulate blood sugar levels. When our blood sugar levels are stable, it’s easier for our body to burn fat and use it for energy. Garlic also contains a compound called allicin which has been shown to reduce inflammation and support overall heart health.
Green beans are rich in antioxidants and fiber which can help regulate digestion and support healthy blood sugar levels. When our blood sugar is stable, our body is able to burn fat more efficiently, which can lead to a faster metabolism.
Celery is also an excellent source of antioxidants and fiber, but what sets it apart is its high concentration of a compound called apigenin. This potent flavonoid has been shown to promote hormonal balance by regulating estrogen levels in the body. Plus, it’s low in calories, making it a great snack choice for those watching their waistline.
Bok choy is another vegetable that deserves a place in your hormone-supporting arsenal. It’s packed with vitamins and minerals like vitamins A and C, calcium, and magnesium. These essential nutrients help support a healthy metabolism by aiding in muscle and nerve function, and promoting healthy digestion. Bok choy also contains a compound called indole-3-carbinol which can help regulate estrogen levels and promote hormonal balance.
Cilantro, also known as coriander, is rich in vitamins and minerals like vitamins A and K, calcium, magnesium, and iron, which all work together to support bone health and promote overall wellness. Cilantro also contains compounds that have anti-inflammatory properties, such as quercetin, kaempferol, and rhamnetin. When our body is less inflamed, it can better regulate hormones and support a healthy metabolism. But it doesn’t stop there. Cilantro is also a natural chelator, which means it helps to remove heavy metals from the body. Heavy metals can disrupt hormone function and slow down our metabolism, so by adding cilantro to your diet, you’ll be supporting your body in more ways than one. Plus, it’s a delicious herb that can add a fresh burst of flavor to any recipe.
1 1/2 cup quinoa
1 lime, zested
1 15oz can of coconut milk
1cup water or veggie broth
½ cup Mirin (Eden Organic Brand or other brand without fructose)
½ cup Gluten Free Tamari (fun fact: it has less sodium than soy sauce)
1 clove minced garlic
1 teaspoon minced fresh ginger
1 lb. diced boneless chicken breast (or swap in salmon!)
2 tablespoons coconut oil
2 cloves of garlic minced
2 teaspoons minced fresh ginger
1 small white onion
4-5 Sunchokes, chopped
1 celery stalk cut into chunks
1 cup green beans
4 baby bok choy, chopped
1cup of enoki or shitake mushrooms
½ cup snow peas
½ bunch cilantro, chopped
Mix the quinoa, lime zest, coconut milk and broth in a pot over high heat. When the broth comes to a boil, turn heat down to a simmer and cover. Cook until all the liquid has been soaked in the quinoa, about 30 minutes. In a small saucepan, combine all the ingredients for the teriyaki sauce and simmer until reduced by half and thick and syrupy. Remove from heat. In a wok or large pan with sides, heat coconut oil and add garlic, ginger and onions. Let simmer until brown. Add a little more oil if needed. If you are including chicken in the stir fry, add the diced chicken to the pan and cook for 4-5 minutes, until lightly brown–turning once. Toss in all of your veggies (except cilantro). Give them a good mix and cover your pan so the veggies can steam. Steam for 5-10 minutes depending on how “al dente” you want your veggies. Scoop a large spoonful of quinoa into a bowl; add a generous helping of veggies, a spoonful of teriyaki sauce and then top with cilantro.