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Super simple sourdough pasta salad recipe

Sourdough pasta recipe?! Yes, you read that right and it is as good as it sounds! Sourdough bread is by far the best and so by default, sourdough pasta is the best as well. Keeping on the topic of health and hormone balance, this high-protein pasta recipe is exactly what you need to cook tonight. The whole family will love it!

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Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!

The power of sourdough and gut health

Sourdough, a traditional bread-making method that has been practiced for centuries, involves a natural fermentation process that not only produces delicious and flavorful bread but also offers numerous health benefits, particularly for our gut health.

At the heart of sourdough’s fermentation process lies the symbiotic relationship between wild yeast and lactobacilli bacteria. To begin the process, a mixture of flour and water is left to sit at room temperature, allowing wild yeast naturally present in the environment to settle on the dough. This yeast, together with the lactic acid bacteria, initiates the fermentation process. As they consume the carbohydrates in the flour, they produce lactic acid and acetic acid, which impart the characteristic tangy flavor and create the signature air pockets found in sourdough bread.

This extended fermentation time, often lasting several hours to several days, sets sourdough apart from commercially yeasted bread. It is during this slow fermentation that the magic happens for gut health. The beneficial bacteria, particularly the lactobacilli, proliferate and work on breaking down the gluten and phytic acid present in the dough. As a result, sourdough becomes easier to digest, making it a more tolerable option for individuals with gluten sensitivity or mild intolerance. Additionally, the reduction of phytic acid improves mineral absorption, ensuring we get more nutrients from the bread we consume.

benefits of sourdough beyond digestion

The lactic acid bacteria in sourdough have a positive impact on gut health. They help create a balanced and diverse gut microbiome, which is essential for overall digestive and immune system function. A healthy gut microbiome has been linked to improved mood, better weight management, and a reduced risk of various gastrointestinal disorders.

Moreover, sourdough’s fermentation process also contributes to a lower glycemic index compared to conventional bread, preventing sharp spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes or those trying to manage their blood sugar levels.

How to choose your vegetables

If you’re new here, Hi, I love anything there is to do with hormonal health so here are some key nutrients to implement into this high-protein pasta recipe to help with hormonal balance! Since the body undergoes hormonal changes that can impact energy levels, mood, and nutrient requirements. While there is limited scientific research specifically focused on which vegetables to eat during each phase, a balanced and varied diet that includes a wide range of vegetables can be beneficial throughout the menstrual cycle. Here are some general guidelines for incorporating vegetables into your diet during each phase:

Menstrual Phase (Days 1-5):

  • During this phase, the body is shedding the uterine lining, and iron levels may be lower due to blood loss. Include iron-rich vegetables such as spinach, kale, broccoli, and beets to help maintain adequate iron levels.
  • Vegetables high in vitamin C like bell peppers, tomatoes, and citrus fruits can enhance iron absorption from plant-based sources.

Follicular Phase (Days 6-14):

  • As estrogen levels increase during the follicular phase, focus on vegetables that support estrogen metabolism, such as cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage.
  • Carrots, sweet potatoes, and leafy greens like Swiss chard and collard greens provide essential nutrients like beta-carotene and calcium.

Ovulation Phase (Around Day 14):

  • Prioritize vegetables that provide energy and support reproductive health. Include a mix of nutrient-dense vegetables like avocados, asparagus, and artichokes.
  • Healthy fats found in avocados and nuts may also be beneficial during this phase.

Luteal Phase (Days 15-28):

  • This phase is characterized by higher progesterone levels and potential premenstrual symptoms. Focus on vegetables rich in B vitamins like folate, such as leafy greens, asparagus, and Brussels sprouts, as they may help support mood and reduce stress.
  • Magnesium-rich vegetables like spinach, Swiss chard, and pumpkin seeds may also be helpful for relaxation and alleviating muscle cramps.
Sourdough pasta recipe the whole family will love! This is a high protien pasta recipe too so it will keep you full and satisfied!

Make it a high-protein pasta recipe

Calling all the gym girlies and anyone who breathes air! You need protein and likely more than you think! Therefore, to help you up that protein intake consider adding lean meats to this sourdough pasta recipe. Anything like:

You can make your own! or buy it like me

Making your own sourdough pasta can be a lengthy process. If you have a lot of time and love to cook I would highly suggest making your own! Then come back to this sourdough pasta recipe!

Check out this recipe on how to do that

However, If you are a busy lady like me and aren’t the best cook, there are a lot of amazing brands that sell sourdough pasta as well! Check out my favorite:

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Super simple sourdough pasta salad recipe

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Pasta is the ultimate comfort food! So, Why not make a healthier and higher protein version of it to have it more than “once in a while”! Made with sourdough pasta so it is gut and hormone friendly. Dont forget to share this recipe with your friends and family! Enjoy

  • Total Time: 1 hour 30 minutes
  • Yield: 4-5 1x


  • 4 cups Kelso sourdough pasta
  • 1/2 cup chopped cucumber
  • 1/2 cup shredded carrot
  • 1/4 cup olives (pitted)
  • 1/2 cup boiled beets
  • 1 pound prawns
  • 0.5 lb crab meat
  • 1/4 cup olive oil**
  • 1/4 cup light alfredo sauce**
  • salt and pepper to taste

**sub with pesto sauce instead of alfredo and omit the olive oil**


  1. Bring a sauce pan with water to a boil
  2. cook pasta as dircted by the package (sourdough will take less time)
  3. refrigerate cooked pasta until cool
  4. chop all veggies of choice and plop them in the bowl of cooled pasta
  5. mix together olive oil and alfredo sauce with spices of choice
  6. add the sauce mixture to the pasta salad 
  7. enjoy my friends! 


this recipe is extremely vesatile so experament with veggies, meats, and spices that you genuinely enjoy – this is just the recipe I go to most often!

  • Author: Hailee Piendl
  • Prep Time: 1 hour
  • Cook Time: 30 min
  • Category: Cycle syncing dinner
  • Cuisine: American


  • Serving Size: 1 cup
  • Calories: 594
  • Sugar: 4.3
  • Sodium: 100.5
  • Fat: 16
  • Saturated Fat: 2.5
  • Unsaturated Fat: 10
  • Trans Fat: 0
  • Carbohydrates: 60
  • Fiber: 6
  • Protein: 21
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Where to find the ingredients and supplies

If you are anything like me, you like sustainability and local ingredients (at least as local as a girl can get). Therefore, Ive listed the ingredients I used for this recipe that align with that moral!

Wrapping it up

I hope this sourdough pasta recipe has inspired you to get the water boiling and make it for dinner tonight! It is such a well rounded meal that also hits the comfort food spot when you need it!

Share this high protein pasta recipe with a friend who is also on the gain train! We arent gate keepers here, Right!

Until next time
Hailee xx

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