Recipes and Herbs for Your Menstrual Cycle
We have crafted a guide all about you and enjoying nutritional food for your feminine health. Below you will find the various phases of the menstrual cycle paired with deliciously nutritious recipes that we suggest enjoying during each phase of your cycle.
MENSTRUATION PHASE
This is when you are actively shedding the lining of your uterus. Often you may experience bloating, cramping, and fatigue throughout this phase, which is why it’s so important to nourish your body during this time! We recommend staying extra hydrated and resting. Foods that help alleviate inflammation like blueberries, beets, and sweet potato are highly recommended. Turmeric is an excellent choice for seasoning during this time as it also has anti-inflammatory properties. Another herb to utilize is frankincense with is often used in essential oil form to alleviate joint and muscle aches.
We love this recipe because it offers the body a little bit of everything. Sweet potatoes offer the body some yummy carbohydrates to fuel you, fiber to regulate digestion, and antioxidants. Kale contains Vitamin A, C, and K which are all great for the immune system. Beets are warrior vegetables that assist in maintaining healthy blood pressure amongst many other benefits. Lastly, brown rice is high in minerals and vitamins to alleviate signs of early aging and keep the body strong!
Sweet Potato, Kale, And Beet Medley Over Brown Rice Recipe
Prep & Cook Time:
35 Minutes
Ingredients:
2 tbs olive oil
1 cup brown rice
1 large sweet potato
2 beets
3 cups chopped kale
¼ tsp cumin
¼ tsp salt
¼ tsp pepper
¼ tsp thyme
½ tsp sage
1 lemon
1 tbs butter
½ tbs flour
1 cup chicken broth
Directions:
Preheat oven to 350 degrees fahrenheit. Bring 1 ¾ cup water to a boil and add brown rice. Cook covered on simmer for 25 minutes or until fully cooked. Prep a cookie sheet with a small amount of olive oil evenly distributed. Cut both the sweet potatoes and beets into small ½ inch cubes and toss them on the cookie sheet with some olive oil, the cumin, salt & pepper, sage, and thyme. Bake for 20-25 minutes until both the sweet potatoes and beets are somewhat tender to the touch. Meanwhile, zest the lemon. Add a small amount of olive to a sauté pan and add the kale once the oil is heated. Sauté the kale with a spritz of lemon juice, salt & pepper. Once the kale is cooked, toss with the lemon zest, and set aside. Using the same sauté pan, make a rue with butter and flour. Add remaining lemon juice and chicken broth to the rue and stir with a whisk. Simmer for 5 minutes until slightly thickened. Add salt and pepper to taste. Plate the brown rice and top with the sweet potato & beet mixture, the kale, and the sauce. Add grated parmesan cheese (or cheese of choice) on top if desired.
FOLLICULAR PHASE
During this phase, hormones in the brain are released which stimulate follicles and thickens the uterine lining.
This recipe is extra nourishing with the delivery of omega fatty acids and antioxidants to the body! Plus, quinoa is great for regulating hormone levels which may feel heightened at this phase of the cycle.
Salmon With Blueberry Walnut Compote Over Quinoa Recipe
Prep & Cook time:
35 min
Ingredients:
1-2 lbs of salmon fillets
2 tbs olive oil
¼ tsp Italian seasonings
1/8 tsp salt
1/8 tsp pepper
1 sweet onion
1 cup quinoa
½ cup blueberries
1 tbs honey
1/8 cup finely chopped walnuts
¼ tsp thyme
Directions:
Preheat oven to 350 degrees fahrenheit. Prep a casserole dish with olive oil and place fish skin side down. Brush fish with olive oil and rub seasonings all over. Chop onion into ½ inch pieces and place them around the fish. Cover and bake for 30 minutes. Meanwhile combine 2 cups of water in a medium pot with quinoa and boil for about 15 minutes. In a sauté pan combine and simmer blueberries, honey, walnuts, and thyme for 10 minutes or until blueberries are soft and compote is slightly thickened. Serve salmon and onions over quinoa and top with blueberry compote.
OVULATION PHASE
During the ovulation phase an egg is released. Around this phase many people can experience bloating, nausea, and discomfort from pelvic pain or breast tenderness.
The antioxidants and other benefits that chocolate can offer during this time can be very good for the body in the right amount, which is why we chose whipped chocolate peppermint coconut bliss for this phase of the menstrual cycle. It will melt in your mouth!
Whipped Chocolate Peppermint Coconut Bliss Recipe
Prep & Cook Time:
About 40 minutes
Ingredients:
1 cup coconut cream
3 tbs chocolate cocoa powder
¼ cup powdered sugar
½ tsp vanilla extract
¼ tsp peppermint oil
1/8 tsp cinnamon
Directions:
Combine all ingredients except the cinnamon into a mixing bowl. Mix on low until thoroughly combined then mix on medium for 2 minutes or until a whipped consistency. Place covered in the fridge for 20 minutes. Once chilled serve in bowls and sprinkle with cinnamon. Enjoy!
LUTEAL PHASE
Progesterone and estrogen are released and the lining of the uterus thickens during this phase. A parfait is the perfect pick me up during the luteal phase! It combines hearty oats, probiotic yogurt, vitamin rich fruits, and more! Plus, many of the ingredients offer mood regulating qualities to keep you feeling like your best self!
Berry Oat And Yogurt Parfait Recipe
Prep & Cook Time:
Under 10 minutes
Ingredients:
2 cups of yogurt
1 cup prepared oats
¼ cup raspberries
¼ cup blueberries
¼ cup walnuts
1 tbs flax seeds
Directions:
Scoop prepared oats into a bowl, followed by yogurt, berries, walnuts, and flax seeds. It’s that simple!
Remember to listen to your body, it will tell you the nutrients it needs. Embrace each day and each week with fuel that will help you be your best self! We hope this guide gives you a little extra direction during each phase of your cycle. If you would like more help as it relates to your nutrition, reach out to us, or book a 1:1 Functional Nutrition Coaching Sessions with Jodie!
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