I may be a nutrition + hormone health coach with an affinity for delicious, nutrient-dense food, but I’m also a mom of three girls who has to get dinner on the table every night, typically in 30 minutes or less.

In this season of life, I am really gravitating towards simple, protein-rich and veggie forward dinners that come together quickly. 

I want recipes that taste really good and help me (and my family) feel good too, without having to think too much about them or do a ton of dishes and grunt work.

Enter in these beef and broccoli rice bowls with the most INSANE miso ginger dressing. 

They’re so easy to make, satisfying and delicious, protein and fiber-rich, and the perfect busy weeknight dinner to have in your back pocket (I’ve been making it at least once a week!)

If you practice cycle-syncing, this is also an ideal recipe to make during your menstrual phase, due to the high protein and iron content (which will help replenish lost stores and keep fatigue and other symptoms at bay)!

Grab the full recipe and details below. 

HORMONE HEALTHY BEEF + BROCCOLI RICE BOWL INGREDIENTS

+ GRASS-FED BEEF

An incredibly nutrient-dense, protein rich option! Loaded with iron, zinc, B vitamins and anti-inflammatory omega-3 fatty acids, this macronutrient is on regular rotation in our household. Just make sure to purchase grass-fed (and finished!) when you can, as conventional meat unfortunately contains antibiotics and synthetic hormones that can, in turn, mess with yours!

+ BROCCOLI

Cruciferous vegetables like broccoli (along with cauliflower, Brussels sprouts, cabbage, kale, etc.) contain sulfurous compounds that promote estrogen metabolism, helping your body safely eliminate excess estrogen that could lead to PMS, heavy or painful periods and a whole host of symptoms. 

+ MISO

This fermented soybean paste adds the most delicious, umami taste and a plethora of gut-boosting and digestive-promoting benefits, thanks to its abundance of probiotics. 

+ TAHINI

Made up of ground sesame seeds, which are rich in B vitamins and lignans, which have been studied to improve estrogen in ratio to progesterone levels, especially when used in a process called seed cycling. I’m truly obsessed with this brand. 

+ BONE BROTH

My OG! I swap liquid for bone broth in recipes whenever I can (even hot chocolate!) thanks to it’s delicious umami flavor and major gut-boosting + hormone health benefits. 

HOW TO MAKE BEEF + BROCCOLI RICE BOWLS

These beef and broccoli rice bowls are soooo simple to make. Here are the steps (for full details + tips, refer to the recipe).

1) First, make your miso ginger dressing by adding all ingredients to a blender or food processor and mixing until creamy and smooth. Set aside. 

2) Next, cook rice according to package instructions, substituting the bone broth for the liquid.

3) While the rice is cooking, prepare your stir fry. Make sure your steak is very thinly sliced against the grain into 2-inch pieces and generously season with sea salt and pepper. Set a large wok or skillet over medium high heat and add 1 tablespoon avocado oil. When the oil is hot, add half of the beef in a single layer and let sear for 1 minute, untouched. Flip the beef and stir for another minute or so, until barely cooked through, repeating the process until all of the beef is browned. 

4) Return the pan to the stove again and add 1 more tablespoon of avocado oil. When hot, add the broccoli florets and stir fry until cooked through, tender and just beginning to crisp, about 3-5 minutes. Add the beef back in the pan, tossing well to combine, and cook for 1 more minute to warm the beef. 

5) Add generous scoops of rice to shallow bowls, then top with the beef and broccoli mixture. Drizzle the bowls with the miso ginger sauce and garnish with green onion and sesame seeds. 

HORMONE HEALTHY BEEF + BROCCOLI RICE BOWL SWAPS/ADD-INS

+ Swap The Veggies

Broccolini would also be super tasty in this dish, or swap in chopped cabbage for a similar nutrient profile and cooking time. You could also use cauliflower or Brussels sprouts, but you will need to cook them 5-10 minutes longer!

+ Switch Out The Jasmine Rice

Brown rice, quinoa, millet or even cauliflower rice are all delicious and fiber-rich swaps!

+ Change Up The Sauce

If you’re not a fan of tahini, try using peanut, cashew or almond butter in it’s place. 

HORMONE HEALTHY BEEF + BROCCOLI RICE BOWL TIPS

+ Use a Cast-Iron Skillet

This is an efficient way to give your dish a little iron boost, as a small amount of iron from the pan gets absorbed by your food in the cooking process (i.e. this is an especially great hack when you’re on your period to keep iron levels steady while losing blood!)

+ Cook Then Cool + Reheat Your Rice

This creates resistant starch (also known as “retrograde” starch) which feeds the “good bacteria” in your GI tract to produce health-promoting compounds. An easy way to do this is to cook your rice the day before and heat up, or simply save as leftovers and eat the next day!

+ Have Your Ingredients Assembled Prior To Cooking

This dish cooks quickly, which is part of the appeal! I suggest prepping and chopping all ingredients prior to cooking, which will make for a smoother, more efficient cooking experience. 

CYCLE-SYNCING TIP

I could (and often do) eat this meal at any point in my cycle, as it’s easy, delicious and contains a variety of nutrient-dense ingredients that are beneficial to consume throughout! That being said, if I had to pick, I think the most optimal time to consume this beef and broccoli rice bowl would be during ovulation, thanks to it’s gut-boosting and estrogen metabolizing properties (remember, estrogen peaks during ovulation, and if too high can lead to a ton of not-fun symptoms the second half of your cycle).

MORE HORMONE HEALTHY DINNER RECIPES

+ Lemony Shrimp + White Bean Skillet

+ Baked Salmon Sushi Bowl

+ Super Saucy Instant Pot Chicken Tacos

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Photography by Tanya Pilgrim

Beef + Broccoli Rice Bowls with Miso Ginger Dressing

DF

GF

These beef + broccoli rice bowls are packed with protein + fiber, flavorful + delicious & super easy + quick to make (30 minutes or less!)

PREP TIME:	TOTAL TIME:
10 Mins	00:30 Mins

• Author: Lauren Chambers

• Servings: 4

• Recipe Type: dinner, entree, meal

• Cuisine: Asian Inspired

Ingredients

Miso Ginger Tahini Sauce:

• ⅔ cup tahini (I love this brand)
• 3 tablespoons freshly minced or grated ginger
• 3 tablespoons raw honey
• 2 tablespoons organic white miso
• 2 tablespoons tamari or coconut aminos
• 2 tablespoons rice vinegar
• 2 teaspoons toasted sesame oil
• ⅓ cup water, to thin
• Optional ½ teaspoon sea salt or chili powder for a more salty or spicy flavor 

Rice Bowls:

• 1 ½ cups organic white Jasmine Rice
• 2 cups chicken bone broth *can sub for water or other liquid
• 1 lb grass-fed flank or skirt steak, sliced very thinly against the grain into 2-inch pieces
• Sea salt + black pepper to taste
• 3 tablespoons avocado oil
• 1 large crown of broccoli, trimmed and chopped into bite-sized florets (about 2-3 cups)
• Optional green onions, sliced on a bias, and sesame seeds for topping

Instructions

1. First, make your miso ginger sauce by adding all ingredients to a blender or food processor and mixing until creamy and smooth. Set aside. 
2. Next, start on your rice. Rinse the rice 3 times in cold water and drain well. Add to a medium-sized stovetop pot with 2 cups of bone broth or other liquid of choice. Cover with a lid and bring to a boil, then reduce to a simmer for 15 minutes. Once finished, remove from heat and let stand covered for 5 minutes to steam before serving. 
3. While the rice is cooking, prepare your stir fry. Make sure your steak is very thinly sliced against the grain into 2-inch pieces and generously season with sea salt and pepper. Set a large wok or skillet over medium high heat and add 1 tablespoon avocado oil. When the oil is hot (almost smoking) add half of the beef in a single layer (you don’t want the pan to be crowded so the beef can brown) and let sear for 1 minute, untouched. Flip the beef and stir for another minute or so, until barely cooked through (browned on the outside and pink in the middle), then use a slotted spoon to transfer to a plate. Add another tablespoon of oil to the pan and repeat the process until all of the beef is browned. Set aside. 
4. Return the pan to the stove again and add 1 more tablespoon of avocado oil. When hot, add the broccoli florets and stir fry until cooked through, tender and just beginning to brown/crisp, about 3-5 minutes. Add the beef back in the pan, tossing well to combine, and cook for 1 more minute to warm the beef. 
5. Add generous scoops of rice to shallow bowls, then top with the beef and broccoli mixture. Drizzle the bowls with the miso ginger sauce and garnish with green onion and sesame seeds. 

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