Let’s be honest, in the luteal phase your body is looking for that little sweet snack. This refreshing yogurt with a twist is perfect for curbing your sweet tooth, while also keeping you full and nourished. The A2 yogurt is full of calcium, which can help reduce PMS symptoms and mood swings. As an extra bonus, A2 diary is easier to digest, reducing bloating and inflammation. Wild blueberries are packed with antioxidants and vitamin C, more so than normal blueberries. They contain flavonoids, which can help regulate mood and cognitive function, making it great for reducing the luteal brain fog. The raw honey can also help stabilize blood sugar levels, which can prevent mood swings and future sugar cravings.
Ingredients:
A2 yogurt
¼ cup frozen organic wild blueberries
Juice from ½ lemon
Zest from ½ lemon
1 tbsp raw honey
Recipe:
In a small saucepan, add the wild blueberries, lemon juice, and raw honey. Cook on medium-high heat until bubbling, then reduce to a simmer. Stir often.
Once cooked, pour the sauce over yogurt and top with lemon zest. Enjoy!
This warming soup is wonderful for maintaining stable energy and blood sugar, as well as preventing cramps before your menstrual phase. Kale is full of calcium, magnesium, and iron which help reduce PMS symptoms and support mood stability. Cannellini beans are high in fiber and protein, which is great for helping ease cramps. This meal is also great for helping reduce inflammation from the bone broth, garlic, tomato paste, and bone broth. It is very easy to make and it is my go to nourishing meal on busy nights.
Serves: 2-3
Ingredients:
2 carrots
2 stalks of celery
½ yellow onion
1 tbsp tomato paste
2 cloves of garlic
Chicken sausage
4 cups of bone broth
1 can of cannellini beans
1 bunch of kale
¼ tsp paprika
¼ tsp chili flakes
Pinch of salt and pepper
Recipe:
In a large pot, add chopped carrots, celery, onion, and garlic. Cook on medium heat until translucent. Add in tomato paste and cook until fragrant.
Add in diced chicken sausage, cannellini beans, and bone broth and cook for 15 minutes on medium-low heat.
Add in the kale, cover, and cook for an additional 15 minutes.
This is another great comforting dish that helps prepare your body for menstruation. Once again, the ground beef is a powerhouse
Serves: 3-4
Ingredients:
2 tbsp extra virgin olive oil
1 lb organic and grass-fed ground beef
½ yellow onion
2 large organic carrots
2 cloves of garlic
2 cups of organic bone broth
12 oz of gluten free penne pasta
24 oz organic tomato sauce
2 tsp herbs de provence
1 bay leaf
Pinch of sea salt and pepper
Recipe:
Chop up the onion and carrot and mince the garlic.
In a large pot, add the extra virgin olive oil, yellow onion, carrots, and garlic and saute until the onions are translucent.
Add the ground beef and cook until no longer pink, then add in the chicken bone broth, herbs de provence and the bay leaf. Stir to combine.
Add in the gluten free pasta and mix in. Bring to a light boil and then lower the heat to a simmer. Cover and cook for 12-15 minutes until the broth is mostly absorbed.
Serve immediately (I like to top with freshly grated parmesan).
As you near your menstrual phase, your body begins to slow down and crave comfort. This pumpkin chili is the perfect meal for the luteal phase, as your body craves grounding foods that are rich in protein, fiber, and healthy fats. Pumpkin puree is high in beta-carotene, which is great for supporting gut health and fighting the bloat that is associated with menstruation. The yellow onion is a secret weapon, as it helps process excess hormones and prevent estrogen dominance (which is what causes PMS). The garlic, bell peppers, tomatoes, and chicken broth all help reduce inflammation as well, making this the perfect, nourishing dish.
Serves: 2-4
Ingredients:
1 diced yellow onion
2 tbsp extra virgin olive oil
6 cloves of chopped garlic
½ can of organic pumpkin puree
2 diced organic bell peppers
1 lb of ground beef
2 tbsp organic tomato paste
2 cans of organic fire roasted tomatoes
3 cups of organic chicken broth
2 cans of organic black beans
Pinch of sea salt
1 ½ tbsp chili powder (I like to make it spicy, so I add more)
1 tbsp ground cumin
1 tsp oregano
2 tsp coriander powder
1 tbsp pumpkin spice
Recipe:
In a large pot, bring extra virgin olive oil to a simmer. Then add the yellow onion and garlic. Stir until fragrant and then add the chili powder, cumin, oregano, coriander powder, and pumpkin spice.
Add in the ground beef and stir.
Once cooked, add the tomato paste, fire roasted tomatoes, bell peppers, and chicken broth. Stir.
Bring to a simmer and cover for 20 minutes.
Add the pumpkin puree and black beans and cover again for another 15 minutes.
Add sea salt to taste and best served warm (I love to sprinkle some freshly grated parmesan and put sliced avocado on top).
This is one of my favorite comfort meals that I have almost every Saturday. It is excellent for the luteal phase because of its nutrient dense ingredients that stabilize blood sugar, support progesterone production, and most importantly, reduce PMS symptoms. The star of the dish, the fries are amazing because the potato is a complex carbohydrate that provides a slow digesting energy, and helps reduce spikes in blood sugar. Your body requires more carbohydrates during this phase, so what better time to have some extra carbs? Another equally important star of the dish is the ground beef. Ground beef provides loads of iron and zinc to help progesterone production and prevent fatigue as your body prepares for menstruation.
Serves: 2
Ingredients:
½ red onion
1 cup of hot water
½ cup of organic apple cider vinegar
1 russet potato
2 tbsp extra virgin olive oil
10 pieces of romaine lettuce
1 heirloom tomato
2 pickle spears
1 avocado
1 lb of ground beef
1 tbsp organic ketchup
1 tbsp avocado oil mayonnaise
2 tsp organic pickle juice
Pinch of sea salt and pepper
Recipe:
To make pickled onions, thinly slice the red onion and combine in a jar with hot water, apple cider vinegar, sea salt and pepper.
Cut the russet potato into thin fries and place on a baking tray with extra virgin olive oil, sea salt and pepper. Bake at 400 ℉ for 25 minutes, or until golden brown.
Chop up the romaine lettuce, tomato, pickles, and avocado, then set aside.
Cook the ground beef on the stovetop on medium-high heat. I like to season mine with a generous amount of cumin.
To make the burger sauce, in a small bowl combine the ketchup, mayonnaise, and pickle juice. Mix and set aside.
To assemble the bowl, combine the chopped romaine lettuce, ground beef, and fries. Top with chopped tomatoes, pickles, and avocado, and then drizzle on the burger sauce. Enjoy.
This is my favorite ovulation snack! It is not only so tasty, but it is filled with antioxidants, fiber, and hormone supporting nutrients to optimize fertility and detoxification. Carrots are high in beta-carotene, which help to regulate estrogen levels and support progesterone production. The lemon is high in vitamin C which is wonderful for aiding in iron absorption during this phase of your cycle. The tahini contains a compound called lignans, which also helps with estrogen balance. Overall this is an amazing refreshing snack that you didn’t know you needed.
Ingredients:
Whole organic carrots
1 beet
1 can of organic chickpeas
Zest and juice from 1 lemon
1 tsp sea salt
2 tbsp tahini
¼ + 1 tsp cup extra virgin olive oil
Recipe:
Cut a washed beet in half and place on a baking tray.
Drizzle with 1 tsp extra virgin olive oil and bake for 1 hour at 425 ℉.
Let the beet cool and then carefully peel the skin off.
Add the peeled beet, chickpeas, lemon zest, lemon juice, sea salt, and tahini to a food processor and blend until smooth.
When thoroughly combined and smooth, add in ¼ cup extra virgin olive oil a little bit at a time and continue to blend.
Once finished blending, add the hummus to a glass jar and enjoy with organic carrots.
At this point in your phase you are at peak hormone balance, so it is all about maintaining that balance through anti-inflammatory foods. This dish is a personal summer favorite of mine that I look forward to every week. It contains so many foods that reduce inflammation, such as red onion, ginger, and salmon. The extra virgin olive oil, avocado, and sesame seeds provide a great source of healthy fats that both help balance hormones, and support uterine health.
Serves: 1
Ingredients:
1 mango
¼ cup of chopped red onion
1 tbsp chopped jalepeño pepper
1 tbsp chopped cilantro
1 tsp grated ginger
Juice from 1 lime
Sea salt
½ cup organic jasmine rice
½ cup of coconut milk
½ cup of purified water
1 salmon filet
1 tbsp extra virgin olive oil
½ avocado
1 tsp sesame seeds
Recipe:
Mango salsa:
Chop up the mango, red onion, jalepeño pepper, and cilantro and add it to a bowl.
Add lime juice, grated ginger, sea salt, and mix.
Cover and set in the refrigerator.
Coconut jasmine rice:
Add the jasmine rice to a pot and add coconut milk and water.
Bring the rice to a light boil, then cover and cook on low for 20 minutes.
Salmon:
Cover salmon filet in olive oil and a pinch of sea salt.
Bake the salmon at 425℉ for 15-20 minutes.
Bowl:
Add the coconut jasmine rice, salmon, and mango salsa to a bowl.
This is a personal favorite snack of mine. It is extremely quick and easy to make and tastes delicious and fresh, while also helping remove excess estrogen. Raw carrots contain a fiber that binds to endotoxins and the excess estrogen to help safely remove them from the body. Broccoli sprouts have the same effect as raw carrots, but they are also good for removing toxins from the liver, which has a very important role in hormone regulation as we will discuss later in ‘Lifestyle changes’. I have personally found that having this snack throughout my follicular phase has made me feel energized, regular, and contributed towards a pain-free menstrual phase.
Serves: 1
Ingredients:
1-2 whole organic carrots
¼ cup of organic broccoli sprouts
1 tbsp coconut oil or extra virgin olive oil
½ tbsp organic apple cider vinegar
Flakey sea salt
Recipe:
Wash and then peel the organic carrots directly into a bowl (I like to use the skin as well).
Mix in the organic broccoli sprouts.
Drizzle on the melted coconut oil and organic apple cider vinegar.
When you’re looking for a bit of extra support, this quinoa salad is a great choice. The bed of quinoa is a great complex carbohydrate that will support more steady energy levels. The green peas are high in phytoestrogens, which support rising estrogen levels. The cucumber is not only hydrating, but packed with antioxidants to help detoxify excess hormones. The cherry tomatoes provide a punch of vitamin C to support ovulation. The lemon juice and cilantro both aid in liver function and detoxification, which is essential for maintaining hormonal balance.
Serves: 2
Ingredients:
1 cup of quinoa
2 organic boneless and skinless chicken breasts
1 medium organic cucumber
½ red onion
⅓ cup of organic cherry tomatoes
4 oz. feta cheese
2 tbsp cilantro
⅓ cup green peas
3 tbsp extra virgin olive oil
1 tbsp lemon juice
Pinch of sea salt and pepper
Recipe:
To cook the quinoa, add in the quinoa and 1 ¾ cups of water into a small saucepan. Bring to a boil, then cover and reduce the heat to a simmer for 15 minutes.
Once done, remove the quinoa from the heat and let rest for an additional 10 minutes, then fluff with a fork.
Dice the organic cucumber, red onion, and organic cherry tomatoes into small pieces.
Finely chop the cilantro.
To cook the chicken, heat up 1 tbsp extra virgin olive oil in a pan on medium-high heat, then add the chicken. Cook for 5-7 minutes per side (depending on thickness of the chicken).
To cook the green peas, place them in the saucepan that the chicken was cooked in on medium heat and cook for 3 minutes until bright green and tender.
In a large bowl, combine the cooked quinoa, chicken, and green peas with the chopped cucumber, red onion, cherry tomatoes, and cilantro.
Crumble the feta cheese into the bowl.
Add in the lemon juice, extra virgin olive oil, salt, and pepper and toss to combine.
This refreshing salad is perfect to support the follicular flow. It is full of essential nutrients that support hormone balance, energy, and ovulation. Salmon and avocado are high in omega-3 fatty acids, which reduce inflammation and support estrogen metabolism. The grapefruit is high in vitamin C and antioxidants to help support the liver in estrogen metabolism, not to mention that it is very hydrating. The arugula is a cruciferous vegetable that contains sulforaphane, a compound known to aid in liver detoxification. Pumpkin seeds are also high in zinc and magnesium, which support follicular development.
Serves: 2
Ingredients:
4 cups arugula
2 salmon filets
1 grapefruit
1 avocado
3 tbsp extra virgin olive oil
2 tsp white wine vinegar
2 tbsp lemon juice
2 tbsp pumpkin seeds (I prefer raw)
Pinch of flaky sea salt and pepper
Recipe:
Peel and slice the grapefruit into dices.
Add the washed arugula, 2 tbsp extra virgin olive oil, lemon juice, and white wine vinegar to a salad bowl and toss to combine.
Cover salmon filets in 1 tbsp extra virgin olive oil, flakey sea salt, and pepper.
Bake the salmon at 425 ℉ for 15-20 minutes.
Cut the avocado into thin slices.
Top the salad with salmon, grapefruit dices, pumpkin seeds, and sliced avocado.
