Orzo pesto salad recipe

Try this pesto orzo salad, a great recipe to make and save for lunch throughout the week during your luteal phase (the 10-14 days before menstruation). Each serving has 23 grams of protein (without the suggested additions).

Ingredients (makes 6 servings):

• 30g fresh basil

• 3 tbsp pine nuts

• Drizzle of honey

• Juice of 1/2 lemon

• 2 tbsp grated parmesan

• 1 clove garlic

• 1 jar of sun-dried tomatoes

• 2 cans of chickpeas

• 500g orzo

• 100g spinach

• 50g rocket

• Additions - pumpkin or sunflower seeds, cherry tomatoes, cucumber or red onion

Method:

1. Pre-heat oven to 200°C.

2. Cook orzo in boiling water according to packet instructions and leave to cool.

3. Place the pine nuts and drained chickpeas on a baking tray, though keep them separate. Drizzle with olive oil and roast until golden (5 minutes for pine nuts, 20 minutes for chickpeas).

4. Blend the basil, toasted pine nuts, lemon juice, parmesan, honey and garlic with the oil from the sun-dried tomatoes to make your pesto.

5. In a large bowl, mix the cooked orzo with the spinach and rocket. Pour the fresh basil over and mix.

6. Slice the sun-dried tomatoes and add them to the salad, along with the roasted chickpeas.

7. Mix everything together and enjoy!

   
   

Luteal phase benefits:

1. Magnesium (found in spinach, chickpeas, pine nuts and basil) helps with mood and relaxation, and can reduce PMS symptoms like irritability, anxiety, and bloating.

2. B Vitamins (found in chickpeas, spinach, rocket and sun-dried tomatoes) supports progesterone production, helping to stabilise mood and energy.

3. Complex carbohydrates (orzo and chickpeas) help to stabilise blood sugar & prevent cravings).

4. Healthy fats (pine nuts, parmesan, olive oil) supports progesterone production and keeps you feeling full.

5. Iron (found in spinach, chickpeas and sun-dried tomatoes) can prevent fatigue and support oxygen transport in the blood, which can help the body prepare for blood loss during menstruation.

6. Fiber (found in chickpeas, rocket, spinach and sun-dried tomatoes) supports digestion and gut health.

   
   

Let us know what you think and tag us if you give it a go!