Juicy Greek-Style Lamb Burgers + Tzatziki Sauce
A delish, high protein recipe to help you balance blood sugar + keep PMS at bay during your luteal phase!
Hello and welcome to HORMONE HEALTHY EATS from So Fresh N So Green’s Lauren Chambers, a nutrition + hormone health coach & girl mom x 3. If you’re here and aren’t yet a subscriber, I would love to have you join me! You can expect a monthly newsletter filled with simple + fun hormone balancing tools, tips, charts, personal faves & more + a delicious, nutrient-dense, hormone healthy full meal (+ occasionally dessert) aligned with each phase of your cycle (menstrual, follicular, ovulatory + luteal) delivered to your inbox every Saturday.
It’s the fourth cycle aligned recipe on HORMONE HEALTHY EATS and it’s worthy of regular rotation (at least in our household :)).
ICYMI, I’ve been posting nutrient-dense, real-food recipes that support hormone health for well over a decade on my blog, and I’m so excited to continue my new weekly series where I share a delicious recipe that not only supports your hormones, but is tailored to each phase of your menstrual cycle.
If this is a totally new or foreign concept to you, it honestly was to me too (until 7 years ago, when I went back to school specifically to study women’s hormone health). In an attempt to not bombard you with too much info in this post, you can read lots more about it here!
Onto to this week’s recipe — Juicy Greek Style Lamb Burgers + Tzatziki Sauce. Truly, if I had to pick one meal to live off of for the rest of my life, it would be burgers (or tacos!) There is almost nothing I crave more, especially during my late luteal and early menstrual phase, most likely because my body is in extra need of iron, protein and amino acids due to blood loss (and with it the excretion of these important nutrients and minerals!)
That might sound weird, but it also totally makes sense, which is another reason why I love aligning habits with the phases of your menstrual cycle, because the things you naturally crave and feel inclined towards are usually the very things our body needs on a physiological level. When we tune into them, it makes almost everything feel a little easier and in alignment with where we’re truly at. Less force, more flow.
Anyway, back to these burgers — which both my husband and I absolutely love. We’ve been making them almost weekly (which is also okay! aligning with your cycle is not some strict thing you need to abide by, it’s more about body awareness and meeting yourself wherever you’re at with kindness and compassion) because they are super easy to put together and incredibly flavorful. Sundried tomato + feta is one of my all-time fave combos, and it add so much juiciness and delicious greek flavor to these patties. The homemade (also naturally high in protein) tzatziki sauce takes it to the next level, and also makes a great dip for crudite and/or potatoes/fries, as well as a leftover sauce for inspired bowls with chopped cucumber, Kalamata olives, cherry tomatoes, and rotisserie chicken.
With that, let’s get into a few more nutrient + hormone specifics, as well as the recipe!
Immediately after ovulation, your dominant follicle transforms into the corpus luteum and begins producing progesterone. Progesterone takes over for estrogen, which up until ovulation, was building a cushy endometrium lining in anticipation of a potential pregnancy.
Progesterone completes the maturation process and renders the lining receptive for egg implantation. In the event an egg was fertilized, the corpus luteum will continue producing progesterone throughout pregnancy. If not, it breaks down about 12-14 days post-ovulation, beginning your period and a new menstrual cycle.
This shift often feels gradual, just like that slow transition from late summer to early fall, and we’re often still riding high off the feel-good effects of ovulation for about the first half of this phase. However, as progesterone production increases, it naturally inclines us to turn our attention inward and focus on routines, organization, self-care regimens and completing important tasks or goals.
While a dwindle in energy and a more introspective mood is normal during this time, many women experience symptoms that are common but not normal – such as PMS, insomnia, bloat, cravings, headaches, cramping, anxiety, acne or depression– making this phase often the most dreaded of the entire cycle.
However I can assure you – as someone who struggled with PMS for many, many years – when your hormones are operating in harmony this can actually be a really beautiful and enjoyable time in your cycle, and the autumnal themed foods and recipes happen to be some of my favorites.
Speaking of food, the increase in progesterone during the luteal phase also stimulates appetite and increases body temperature and resting metabolic rate, which may require women to consume anywhere between 100-300 more calories per day.
This is especially not the time to count calories, restrict foods or skip meals, as doing so can destabilize blood sugar, dysregulate feel good hormones like serotonin and dopamine, and increase cortisol production (which also turns on fat storage). I also want to point out if you do feel hungrier during this phase, it is completely normal, and I encourage you to listen to your body (I say this as someone who ignored hunger signals for years to adhere to the same calorie intake day after day, with major PMS to show for it).
While adequate progesterone levels are important, they can naturally slow digestion (hi bloat and constipation) so it’s important to eat plenty of warm, well-cooked and fiber-rich foods, which support large intestine functionality and increase transit time, leading to regular bowel movements.
Due to the hormonal fluctuations that take place during this phase, it’s important to consume plenty of nutrients that support progesterone production, stable blood sugar levels, optimal digestion and healthy mood and brain function. This includes:
+ Foods high in B vitamins including wild caught fatty fish, oats, poultry, organ/red meats, banana, citrus, potatoes, ricotta + cottage cheese
+ Fiber-rich foods like chickpeas/legumes, pears, apples, starchy root veggies, leafy greens, gf whole grains, walnuts
+ Complex carbs including sweet potato/potato, squash, pumpkin, carrots, buckwheat, millet, brown rice, oats
+ Foods rich in magnesium such as dark leafy greens, fish, nuts and seeds, legumes, avocado, whole grains, dark chocolate
+ Foods high in omega-3 fatty acids like fatty fish, oysters, egg yolks, spirulina, walnuts, hemp seeds, chia seeds
+ Anti-inflammatory herbs + spices such as burdock root, ginger, dandelion root, red raspberry leaf, peppermint, cinnamon, oat straw, garlic
As mentioned above, I love a good burger, especially during my late luteal/early menstrual phase! Not only does this hit the spot craving wise, but it’s naturally rich in protein to help keep blood sugar stable, which is an absolute, non-negotiable for healthy hormones, but even more so during this phase (dysregulated blood sugar = PMS!)
One of the very best ways we can combat PMS naturally is by eating consistent (i.e. 3x per day minimum) meals packed with protein, fats and fiber. This helps us keep blood sugar level (i.e. not spiking or crashing) which can lead to mood swings, cravings, sleep issues, headaches, cramping and more.
Each burger patty contains 30 grams of protein (which is ideal for a meal!) with the tzatziki sneaking in more protein, fat and gut-healthy probiotics thanks to the greek yogurt. Try serving these burgs with some potatoes, fries or a leafy green salad for fiber and you’ve got yourself the ultimate blood sugar balancing meal.
*BONUS — Cucumber (which is freshly grated into the sauce in this recipe!) is a great veggie to incorporate during your luteal phase as it’s high hydration content helps to flush out excess fluid and balance out sodium levels, combatting bloat.
JUICY GREEK-STYLE LAMB BURGERS + TZATZIKI
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4
INGREDIENTS:
Lamb Burgers:
1 pound grass-fed ground lamb
⅓ cup feta cheese, crumbled *this one is THE GOAT
⅓ cup oil-packed sun-dried tomatoes, drained + diced
2 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried parsley (fresh works too!)
½ teaspoon sea salt
Black pepper to taste
Optional 2-4 tablespoons finely minced onion
2-4 tablespoons avocado oil for cooking
Optional Bibb lettuce leaves (rinsed + patted dry), sliced red onion, sliced tomatoes and more crumbled feta for serving
Tzatziki Sauce:
1 cup plain, unsweetened full-fat Greek yogurt
½ large, organic cucumber, peeled, shredded and drained *I like to wrap the shreds in a paper towel and squeeze to drain any excess liquid
Juice from 1 lemon (about 2 tablespoons)
2 tablespoons minced garlic
2 tablespoons fresh dill leaves, minced
½ teaspoon sea salt
DIRECTIONS:
I like to make my Tzatziki sauce first, as the lamb burgers will cook quickly. Add all ingredients to a small sized mixing bowl and whisk together until well combined. Store in the fridge until ready to serve.
In a large mixing bowl, add the ground lamb, feta, sun-dried tomatoes, garlic, seasoning and optional minced onion, gently mixing until all ingredients are evenly distributed and well combined. Divide the mixture into four equal portioned patties. Heat the avocado oil in a large skillet over medium high heat and cook undisturbed for 4-5 minutes. Flip and cook another 4-5 minutes, until both sides are browned and the meat is cooked through (or a meat thermometer reads 165 F).
While burgers are cooking, prep and assemble anything you want to serve the burgers with. I love these burgers wrapped in large bibb lettuce leaves and topped with a generous serving of tzatziki sauce, followed by sliced red onion, tomato and more crumbled feta, but these would also taste great in a bun too!
NOTES/TIPS:
If you’re hungry (which you probably are during your luteal phase :)) or feeding a larger crowd, you may need to double up the meat in this recipe. Sometimes I have to cook 1 1/2 to 2 pounds of meat per night for my family of 5! Additionally, I love serving these burgs with my crispy garlicky smashed potatoes, and you can skip the basil sauce and dip them in the tzatziki instead.
SWAPS:
+ If you’re not a fan of lamb, try bison or buffalo for a comparable lean, gamier style protein. You could also do ground beef, turkey or chicken too.
+ I love these burgs with bibb lettuce leaves for a bun, but feel free to use a traditional bun of choice if that is more your style.
+ If you want a dairy-free version, you can leave out the feta or swap it for a dairy-free alternative and use plain, unsweetened coconut yogurt in the sauce instead of greek yogurt.
STORAGE/LEFTOVERS:
The tzatziki sauce will make a large portion (4-6 generous servings) so I almost always have leftovers that I save for 3-4 days in the fridge to use on bowls (quinoa, tomatoes, Kalamati olives, cucumbers, feta and organic rotisserie chicken is my go-to) or as a dip with veggies, fries or potatoes. If you have any extra patties you can also store those in the fridge for 3-4 days and reheat as needed. I like them repurposed as a burger bowl.
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