Apparently, ground beef bowls are having a moment, which I’m all about! I, too, have an affinity for ground meat (as I mentioned here) thanks to it’s affordability, ease of use (truly the easiest to cook), versatility (bowls! burgers! stir-fry!) and nutrient-density (it’s rich in protein, collagen and amino acids that are important for hormone synthesis and a healthy menstrual cycle).

And while all types of ground meat are great, I especially love beef to support our hormones during the menstrual phase, as it’s one of the best sources of bioavailable iron (aka easy for your body to absorb and utilize) in a time of your cycle where it’s critical to replenish lost stores due to blood loss.

BUT, whether or not you’re menstruating, anyone can still enjoy this recipe (I refuse to cook more than 1 dinner for my family of 5 so everyone eats what I’m making) and it incorporates lots of bright, fun, tropical-inspired flavors that everyone loves!

With that, let’s get into a few more nutrient + hormone specifics, as well as the recipe itself!

WHAT ARE GROUND BEEF BOWLS?

Ground beef bowls are a rising trend in the recipe world, and for good reason! They’re nutrient-dense (featuring seasoned ground beef), rich in protein (thanks to the beef) and highly customizable! Many ground beef bowls use rice as a base, and offer a wide variety of toppings and sauces. 

ARE GROUND BEEF BOWLS HEALTHY?

There’s always nuance to this question, but as with anything I believe you can always sneak in more nutrients to boost your gut, hormones and overall health! Using grass-fed and finished, lean ground beef, gives these bowls a big boost of protein, not to mention vitamins and minerals essential for a healthy menstrual cycle. For this recipe, I incorporated an array of colorful, antioxidant-rich veggies also known for their high vitamin C content, which helps your body dissolve and absorb important minerals and produce progesterone, necessary to mitigate PMS and have a healthy cycle. There’s also pineapple, which includes enyzmes that aid in digestion and lower inflammation, and I used bone broth as the cooking liquid for the rice AND in the sauce to sneak in additional gut-boosting amino acids. 

TROPICAL TERIYAKI GROUND BEEF BOWL INGREDIENTS

+ GRASS-FED GROUND BEEF

The star of the show! Grass-fed ground beef is loaded with protein, as well as vitamins and minerals like B-vitamins, zinc, selenium and iron, which are all necessary to facilitate a healthy menstrual cycle. 

+ PINEAPPLE

Pineapple contains an enzyme called bromelain, which aids in digestion (its a key ingredient in digestive enzyme supplements!) and lowers inflammation, particularly in the digestive tract. It also adds a lovely sweet taste to round out the flavors in this dish!

+ CARROTS

Carrots are rich in vitamin C,  which helps your body dissolve and absorb iron. Vitamin C is also essential for optimal progesterone production (necessary to mitigate PMS) as well as the suppression of inflammation, which helps to offset oxidative stress.

+ BELL PEPPERS

Another excellent source of vitamin C and antioxidants to boost progesterone production and offset inflammation. 

+ BROCCOLINI

Broccoli’s better tasting cousin (IMO) that also happens to be rich in vitamins, minerals and sulfur compounds that support excess estrogen detoxification. 

+ BONE BROTH

Bone broth adds a delish, savory flavor to both the rice and sauce in this dish, not to mention an abundance of amino acids that reduce inflammation (mitigating period cramps) and boost gut health and digestion.

+ BASMATI RICE

While I wouldn’t say rice is a necessity for healthy hormones, it’s a budget-friendly way to bulk up this meal, adding more flavor and sneaking in nutrients with the bone broth. It also happens to be lower on the glycemic index then other varietals (making it a more blood sugar friendly option) and contains B vitamins that work to boost energy levels. 

HOW TO MAKE TROPICAL TERIYAKI GROUND BEEF BOWLS

Making these bowls is relatively simple and can be distilled into 6 steps (see full recipe for more details and tips/swaps for how to save extra time!)

1. Cook your rice. Rinse your rice with cold water in a fine mesh sieve or colander, draining the excess water. Repeat twice more. When rice is completely rinsed and drained, combine it with 2 ¾ cup bone broth, ½ teaspoon of salt and 1 tablespoon of ghee and bring to a boil. Cover and reduce heat to a low simmer for 20 minutes. When finished cooking, remove from heat and let rest for 5 minutes covered.

2. Cook your ground beef. While rice is cooking, heat the avocado oil in a large stovetop skillet over medium-high heat. Add the shallot and garlic and saute until softened and fragrant, 2 to 3 minutes. Add the ground beef and stir for 3 to 4 minutes, breaking up any large chunks with a spatula.

3. Add the vegetables. Stir in the vegetables and sprinkle the mixture with sea salt and pepper. Cook for 5 minutes, or until vegetables are softened and the beef is no longer pink.

4. Make your teriyaki sauce. While the beef and veggies are cooking, whisk together all of your teriyaki sauce ingredients together in a small bowl.

5. Add the sauce + pineapple. Pour the teriyaki sauce over the mixture and add in the pineapple, stirring the mixture frequently, for another 3 to 4 minutes, until the sauce has thickened.

6. Assemble bowls and serve. Remove from heat and serve the ground beef mixture over the basmati rice. Top with sesame seeds, green onion and cilantro.

TROPICAL TERIYAKI GROUND BEEF BOWL SWAPS

+ SWAP THE PROTEIN

If you’re not feeling the beef, organic ground bison, chicken or turkey would be tasty, protein-rich swaps.

+ ROTATE THE VEGGIES

If you’re not a fan of one or more of the veggies, diced zucchini, green beans or snap peas would all be delicious, vitamin-C rich swaps.

+ SWITCH OUT THE RICE

Feel free to swap the basmati rice for another variety such as jasmine, or go with brown rice, quinoa or millet for a bit more fiber and protein (just note the amount of cooking liquid and time may differ, so follow instructions according to the package). Cauliflower rice is also a good substitute for anyone who needs to keep it grain-free. 

GROUND BEEF BOWL TIPS

+ SNEAK IN LIVER

+ If you want to boost mineral + nutrient intake even more, try using a ground beef infused with liver, like this brand (I promise you do not taste it).

+ LOOK FOR A 90/10 RATIO OF GRASS-FED BEEF

If you want to keep this recipe on the leaner side, a 90/10 ratio of meat to fat will still provide great flavor! You also want to opt for grass-fed and finished ground beef if possible to maximize quality and nutrient-density!

+ TIME-SAVING HACK

+ If you want to save time, swap the teriyaki sauce for a premade version (just make sure ingredients are minimal and it’s gluten-free if that’s important to you!) You can also purchase a pre-cooked rice base (this one is organic and takes 90 seconds to heat). 

MORE HEALTHY HIGH PROTEIN BOWL RECIPES

+ Street Corn Chicken + Rice Bowls

+ Beef + Broccoli Rice Bowls with Miso Ginger Sauce

+ Saucy Orange Chicken Stir-Fry + Snap Peas

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Photography by Tanya Pilgrim

Tropical Teriyaki Ground Beef Bowl

DF

GF

This delicious + healthy tropical teriyaki ground beef bowl is packed with protein + veggies, easy to make & budget-friendly!

PREP TIME:	TOTAL TIME:
10 Mins	00:40 Mins

• Author: Lauren Chambers

• Servings: 4

• Recipe Type: Entree, dinner, meal

• Cuisine: Tropical-inspired

Ingredients

Bowls:

• 1 ½ cups organic basmati rice *can sub for jasmine
• 2 ¾ cup chicken or beef bone broth
• 1 tablespoon grass-fed ghee
• 2 tablespoons avocado oil
• 1 shallot, minced
• 4 cloves garlic, minced
• 1 pound organic, lean grass-fed ground beef
• Sea salt + pepper to taste
• 1 bunch broccolini, chopped into florets
• 1 organic red bell pepper, thinly sliced
• 1 cup carrot, peeled and sliced into rounds
• 1 cup pineapple, peeled and cut into chunks
• Sesame seeds, green onion and cilantro for topping

Teriyaki Sauce:

• ¾ cup chicken bone broth
• ½ cup coconut aminos (or other gluten-free sauce like tamari)
• 2 tablespoons coconut sugar or honey
• 1 tablespoon unseasoned rice vinegar
• 1 tablespoon toasted sesame oil
• 1 tablespoon fresh ginger, minced
• 1 tablespoon sesame seeds
• 2 cloves garlic, minced
• 2 tablespoons arrowroot starch

Instructions

1. Cook your rice. Rinse your rice with cold water in a fine mesh sieve or colander, draining the excess water. Repeat twice more. When rice is completely rinsed and drained, combine it with 2 ¾ cup bone broth, ½ teaspoon of salt and 1 tablespoon of ghee and bring to a boil. Cover and reduce heat to a low simmer for 20 minutes. When finished cooking, remove from heat and let rest for 5 minutes covered.
2. Cook your ground beef. While rice is cooking, heat the avocado oil in a large stovetop skillet over medium-high heat. Add the shallot and garlic and saute until softened and fragrant, 2 to 3 minutes. Add the ground beef and stir for 3 to 4 minutes, breaking up any large chunks with a spatula.
3. Add the vegetables. Stir in the vegetables and sprinkle the mixture with sea salt and pepper. Cook for 5 minutes, or until vegetables are softened and the beef is no longer pink.
4. Make your teriyaki sauce. While the beef and veggies are cooking, whisk together all of your teriyaki sauce ingredients together in a small bowl *You can skip this step and purchase a clean, gluten-free teriyaki sauce to save time.
5. Add the sauce + pineapple. Pour the teriyaki sauce over the mixture and add in the pineapple, stirring the mixture frequently, for another 3 to 4 minutes, until the sauce has thickened.
6. Assemble bowls and serve. Remove from heat and serve the ground beef mixture over the basmati rice. Top with sesame seeds, green onion and cilantro.

Notes

Store any leftovers in airtight glass containers in the fridge for 2-3 days. I like to store the rice separate from the beef mixture, and then add together in a bowl to reheat for lunch the next day.

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