This ‘Mushroom Miso Moon Stew’ for the Menstrual Phase is full of nutrient-dense and blood-building ingredients. I recommend that you eat mostly soups and stews when you are on your period because they are easy to digest, time saving (if you make them in advance) and a great delivery system for key nutrients. I love to call the stews you make on your period ‘Moon Stews’ and over the years I’ve formulated many recipes that I provide my clients and those who take my Eating For Your Cycle online course.
This one-bowl-meal is so great for the Menstrual Phase because of:
Miso is a fermented soy and rice paste. During the Menstrual Phase your body has an increased tolerance for estrogens, such as the ones found in soy products, because your estrogen levels are so low. I don’t recommend soy during your Luteal Phase (the 10-14 days between ovulation and your period) because it can imbalance your estrogen and progesterone hormones and cause PMS.
Clams are high zinc, B12 and iron; all of which support blood-building and reproductive health.
Black Rice and Black Sesame Seeds support your kidneys and adrenal glands.
Nori seaweed has beneficial levels of calcium, iron and trace minerals.
Bone Broth has extra nutrient density and a delicious satiating flavor.
I hope you enjoy this recipe!
Miso Mushroom Moon Stew
Recipe by Sarah Steffens of Savor & Fancy
1 cup Black forbidden rice, prepared
2 Tbsp Roasted sesame oil
2 cups Cremini mushrooms, sliced
3 Green onions, minced, white and green parts separated
pinch Sea salt
pinch White pepper, OR Black pepper
1 tsp Garlic powder
4 cups Bone broth
2 Tbsp Miso paste
8 cups Baby kale
2 medium Zucchini, spiralized as ‘zoodles’
3, 3 oz. cans Shelled clams
1 sheet Nori, cut into strips
4 tsp Black sesame seeds
Prepare the black rice, set aside.
In a soup pot, heat the sesame oil over medium heat and saute the mushrooms, green onion, salt, pepper and garlic powder until mushrooms are softened.
In a separate bowl, mix the miso with 1 cup of broth to make a paste. Add the paste into the soup along with the remaining 3 cups of broth. Bring to a simmer.
Add the baby kale and reduce heat to low. Place the lid on top of the pot and once the kale is completely wilted, remove the pot from the heat.
Divide the ‘zoodles’ and black rice between 4 soup bowls or 4 mason jars.
Add one scoop of shelled clams to each serving, divide the soup between the servings and garnish with minced green onion, dried nori and black sesame seeds.