Shakshuka Skillet

This Shakshuka recipe is highly beneficial during the luteal and menstrual phases of your cycle because it provides a nutrient-dense combination of ingredients that support progesterone production, stabilize energy, and reduce common PMS symptoms. The eggs offer a rich source of choline and B vitamins, which are essential for hormone regulation and mood balance, helping to ease mood swings and fatigue. Avocados provide healthy fats and magnesium, promoting muscle relaxation and reducing cramps, while bell peppers and onions offer antioxidant support to combat inflammation and bloating. Garlic and spices add anti-inflammatory properties to reduce discomfort, and tomatoes provide antioxidants that support cellular health as the body prepares for and goes through menstruation. The fiber and healthy fats in the dish help maintain stable blood sugar levels, preventing cravings and boosting satiety, making this a perfect meal to nourish the body and alleviate the challenges of the luteal phase.

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INGREDIENTS

• 2 tablespoons avocado oil

• 1 medium onion, diced

• 1 red bell pepper, seeded and diced

• 4 garlic cloves, finely chopped

• 2 teaspoon paprika

• 1 teaspoon cumin

• ¼ teaspoon chili powder

• 1 (28-ounce can) whole peeled tomatoes

• 6 large eggs

• salt and pepper, to taste

• 1 small bunch fresh cilantro, chopped

• 1 small bunch fresh parsley, chopped

INSTRUCTIONS

• Heat avocado oil in a large sauté pan over medium heat. Avocado oil’s healthy fats not only enhance flavor but also help combat inflammation and support hormone balance.

• Add the chopped bell pepper and onion and cook for about 5 minutes, or until the onion becomes translucent. The natural sweetness of bell peppers complements the dish while providing a boost of vitamin C.

• Stir in the garlic and spices and cook for another minute. Garlic adds depth to the flavor while offering anti-inflammatory benefits. Spices like cumin and paprika enhance digestion and circulation, which can help ease bloating and sluggishness that sometimes occur in this phase.

• Pour in the canned tomatoes and their juice, breaking down the tomatoes with a large spoon. Season with salt and pepper and bring the sauce to a gentle simmer. The rich, tangy tomatoes provide antioxidants that support overall cellular health, which is especially helpful as the body expends more energy preparing for menstruation.

• Make small wells in the sauce with a spoon and crack an egg into each well. Let them cook for 5 to 8 minutes, or until the whites are set but the yolks remain runny (or to your preferred doneness). Eggs are a powerhouse of nutrients, providing protein and essential vitamins that support mood and energy—something the body naturally craves during the luteal phase. Cover the pan with a lid if you want to cook the eggs faster.

• Garnish with fresh chopped cilantro and parsley before serving. These fresh herbs add brightness to the dish while providing essential micronutrients like vitamin K and iron, which help support circulation and prevent fatigue.

RECIPE NOTES/TIPS

• This recipe makes 4-6 servings 

• If you’re not dairy-free, crumbled feta or goat cheese makes a delicious addition. These cheeses offer calcium and magnesium, which can help with muscle relaxation and overall hormone balance.

• Traditionally served with pita, but a slice of sourdough will also compliment this dish well. 

• Avocado slices pair beautifully on top of each serving. Plus, they are packed with healthy fats and fiber, helping to stabilize blood sugar and keep cravings at bay.

• Avoid cooking in a cast iron pan with acidic foods like tomatoes. The acidity may erode the seasoning on your pan and cause a metallic taste. Instead, use a stainless steel pan for the best flavor.