CREAMY MISO NOODLE BOWL

So you're looking for a healthy, quick & easy, perfectly suited Follicular phase mid-week meal -

Look no further - here is your new go-to !

WHY?

• Perfectly balanced macros

• Lots of green veggies

• High protein, low GI carbs, and nutritious healthy fats

• Probiotic & prebiotic!

In the Follicular Phase, oestrogen is high and/or rising.

This means, a few things - overall energy is higher (fuelling essential), improved insulin resistance (better uptake, utilisation and mobilisation of sugars / carbs, & more stable blood sugar levels), increased muscle building potential (up the protein!) -

So this delicious fuel-packed meal, of perfectly balanced carbs, proteins & healthy fats, is PERFECT for the Follicular Phase! Containing probiotic miso and Greek yoghurt in the dressing, to improve the digestion of all your healthy meals in the Follicular Phase to ensure you get the most out of the food you eat and maximise the high energy & anabolic properties of this phase!

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FOLLICULAR PHASE -SPECIFIC

MACROS:

Carbohydrates & fiber: for en-er-gyyyyy! Fiber ensures this energy is released slowly and sustainably (no spikes & crashes), as well as keeping digestion and you-know-what moving smoothly so you feel your best - energised - and clearing toxins from the body (so as not to create oestrogen build-up or dominance).

Protein: Chicken, and egg. Lean, quality protein sources to support tissue building (hair, skin, muscle, etc.) and repair, so you recover faster, and look your best!

Healthy fats: essential for brain, hormone building (as oestrogen rises), and provide sustained energy - go for longer! Tahini (sesame seed paste /butter) is a nutrient-dense (see more below) source of healthy fats. Probiotics: to keep the gut healthy and happy, and digestion extracting maximum nutrients and processing foods optimally!

COOKING STYLE:

Anything goes in the Follicular Phase, but blanched/ stir fried veggies is perfect (to retain max . nutrients), and steamed / boiled / simple cooking styles are best to keep it clean & lean!

INGREDIENTS / NUTRIENT PROFILE:

Brown rice (noodles): A great source of complex carbs, brown rice noodles help replenish glycogen stores after workouts and provide steady energy—ideal during the follicular phase when your metabolism is slightly lower, but your activity levels and insulin sensitivity are on the rise.

Miso paste: Fermented and full of gut-friendly probiotics, miso supports digestion and hormone metabolism. Its natural saltiness also helps maintain electrolyte balance as you start sweating more during this energised phase.

Bok choi: Light, crisp, and packed with fibre and vitamin C, bok choi supports detoxification pathways in the liver—important during the follicular phase when oestrogen is building and needs efficient processing.

Broccoli: Another detox hero, broccoli is rich in indole-3-carbinol, a compound that helps the body break down excess oestrogen. It’s also full of antioxidants that support cellular renewal—perfect as your body gears up for ovulation.

Zucchini: Easy to digest and hydrating, zucchini provides vitamin B6 and potassium to support mood, energy, and fluid balance during this phase of increased physical and mental activity.

Chicken breast: Lean and protein-rich, chicken breast helps repair muscle tissue and support strength gains, which align well with the follicular phase's increased recovery capacity and drive to build lean muscle.

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Creamy Miso Noodle Bowl

(Serves 1)

Ingredients:

1 free-range chicken breast (skinless)

1/2 large courgette / zucchini (washed, and cut into matchsticks)

1 bok choi (washed and base removed)

1 cup broccoli florets (rinsed and chopped into small florets)

1 tbsp olive oil

1/2 packet 2-min brown rice noodles (50g dry)

1 free-range egg

For the creamy miso noodle dressing:

1 tbsp tahini paste

1/2 tbsp miso paste

2 tsp tamari / GF soy sauce

1 tsp sesame oil

1 tsp lemon juice, or apple cider vinegar

1 tbsp grated ginger 1 tbsp Greek yoghurt (plain, unsweetened, unflavoured)

Method

Start by cooking the chicken breast. The simpler the better - you can poach, boil, slice and stir-fry -- the choice is yours. My favourite way for chicken breast to stay juicy and tender in in the oven (heat to 180'C). Place the chicken breast (/s - cook a batch at a time and keep in the fridge for quick-meals ie. salads, veggie bowls like this, etc.) into a pyrex glass dish, top with a drizzle of olive oil, salt and pepper, and pop in the oven for 20 minutes.

Important 1: when you take the chicken out, pierce it to the center with a knife -- the juices should run clear. If they're pink - put it back in the oven for another couple of minutes.

Important 2: when you remove the dish from the oven, leave the chicken in the dish to cool. This allows the final bit of cooking to take place slowly, retaining the moisture and juiciness!

For the veggies, add the olive oil to a large frying pan or wok on medium-high heat, and once hot add in the broccoli first. Cook for 5-7 minutes until seared and a browned (careful not to burn), and once its almost fully cooked, add the remaining prepped veg (bok choi and zucchini matchsticks).

Season with salt and pepper, and garlic powder if you have it/fancy. And cook for a further few minutes until the bok choi has softened, but all the veg still has some 'bite' / crunch.

Whilst the veggies cook, boil the kettle / water in a saucepan, and once boiling, add the brown rice noodles and cook to instructions.

In a small bowl, combine all the ingredients for the Creamy Miso Noodle Dressing EXCEPT the yoghurt - stir this in last (else it may curdle with the lemon juice/ cider vinegar), to a smooth and creamy sauce.

Once the noodles are cooked, drain out the broth (if you used the seasoning sachet, pour into a mug and enjoy as a savoury side-soup!), and add a couple of tablespoons to the cooked noodles. Stir all around to incorporate, evenly coating the noodles (adding more if needed), and you're ready to plate!

Start with the noodles, then the veggies, then the cooked chicken breast (slightly cooled and cubed/sliced), add any extra remaining dressing on top (or save in the fridge for another meal), and finally - your egg (quick-fry it, or if you keep hard-boiled eggs - peel and halve one, or if you prefer a boiled egg to fried - cook your egg accordingly).

Sprinkle with sesame seeds, chilli flakes, and enjoy!