This is a great meal to kick off that follicular feeling high. It contains an array of foods that help support the follicular phase in various ways. Avocado is high in fat, supporting follicular development during this phase. Broccoli contains DIM (Diindolylmethane, a natural compound found in cruciferous vegetables) which helps metabolize estrogen. Chickpeas have phytoestrogens which help regulate estrogen levels. Asparagus has glutathione, which can aid in fertility. Overall it is a fresh and energizing meal to support your body through a more intense training phase.
Serves: 1
Ingredients:
½ avocado
½ cup organic chickpeas
5 asparagus spears
½ cup organic broccoli
Salmon (about 4 oz)
1 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
Dash of salt and pepper
Recipe:
Place the broccoli in a steamer basket over about 2 inches of water and bring to a simmer. Cover the pot and steam for about 5 minutes or until the broccoli is tender.
Blanch the asparagus by using the same pot the broccoli was steamed in. Fill the pot 4 inches high and bring the water to a boil. Drop the asparagus into the boiling water directly and let boil for 3 minutes. Immediately transfer the asparagus to a bowl of ice cold water for 5 minutes.
Season both sides of the salmon with salt and pepper.
Heat 1 tbsp extra virgin olive oil in a pan to medium-high heat and place the salmon skin side down for 4 minutes. Flip the salmon and reduce the heat to medium. Cook for an additional 4 minutes.
Strain and rinse the chickpeas.
In a bowl add the salmon, broccoli, asparagus, and chickpeas. Add the avocado to garnish, along with the extra virgin olive oil, balsamic vinegar, salt and pepper. Serve immediately.
For extra hormonal support, also garnish with organic raw pumpkin seeds which are high in zinc.
This one pot Greek lemon soup is the perfect warming and nourishing meal that takes under 30 minutes to cook. I find that it is the perfect dish to help calm my digestive system during menstruation and it also contains foods high in antioxidants and nutrients to help support my body and sustain my energy. I always tend to feel sluggish during this phase in my cycle, so it’s the perfect pick me up meal.
Serves: 2-3
Ingredients:
2 organic carrots
1 organic celery stalk
3 cloves of garlic
2 organic chicken thighs
2 green onions
3 cups of organic bone broth
1 ¼ cups organic rice
¼ cup lemon juice
2 pasture raised egg yolks
1 bay leaf
Pinch of salt
Pinch of pepper
2 tbsp grass-fed butter
Recipe:
Chop up the carrots, celery, and green onion.
Finely mince the garlic.
Melt the butter in a pan over medium heat. Once melted add in the carrots, celery, green onion, and garlic.
Slowly mix over medium heat until slightly tender, then push the mix to one side of the pan.
On the other side of the pan add a little bit more butter and then add the chicken thighs.
Cook the first side of the chicken for about 5 minutes, then flip and cook the other side for about 3 minutes.
Add in the bone broth and add salt and pepper. Mix everything together.
Add in the rinsed and drained rice and a bay leaf. Bring to a boil.
Once boiling, reduce the heat to a simmer and cover with a lid.
Cook for about 15 minutes.
In a separate bowl, whisk together lemon juice and egg yolks.
Once the soup is fully cooked, remove from the heat and shred the chicken using two forks.
Temper the egg yolk and lemon mixture with boiling water and then mix it into rice.
This is the perfect hormone balancing meal, combining the lemon in the arugula salad with the steak and leafy arugula for maximum iron absorption during the menstrual phase of your cycle. Not to mention that it tastes amazing and is packed with vitamins, minerals, and protein.
Serves: 2
Ingredients:
Steak:
Grass-fed and finished steak (I like sirloin or a filet)
2 tbsp grass-fed butter
1 tbsp extra virgin olive oil
Salt and pepper
Optional: spring of rosemary and 2 cloves of garlic
Crispy smashed potatoes:
20 mini potatoes
3 tbsp extra virgin olive oil
Herbs de provence
Flakey sea salt and pepper
Arugula salad:
5 cups arugula
¼ cup of freshly grated parmesan
3 tbsp extra virgin olive oil
1 ½ tbsp red wine vinegar
2 tbsp lemon juice
Recipe:
Steak:
Heat the extra virgin olive oil in a cast iron pan on medium-high heat.
Once it’s hot, add the room temperature steak and cook for 4 minutes. Then flip the steak and cook for an additional 3 minutes.
Reduce the heat to medium-low and add the grass-fed butter, garlic, and rosemary. Once melted, tilt the pan and bask the butter mixture onto the steak with a spoon for about a minute.
Transfer the steak to a plate or wooden cutting board and let rest for 5-10 minutes.
Crispy smashed potatoes:
Bring water to a boil.
Turn the oven to a high broil.
Add the potatoes to the boiling water and let look for about 15 to 20 minutes until they are tender.
Once cooked, strain and dry the potatoes. Transfer them to a baking tray and using the bottom of a cup, smash the potatoes.
Drizzle the potatoes with olive oil and Herbs de provence.
Place the potatoes in the oven and let broil for about 10 minutes.
Once the potatoes are done broiling, top with flakey sea salt.
Arugula salad:
In a large bowl, combine the arugula, freshly grated parmesan, extra virgin olive oil, red wine vinegar and lemon juice.
If you are feeling a lack of energy, this is the perfect snack to get a second-wind during your menstrual phase! The combination of peanut butter and chocolate is also unbeatable. I was always a huge fan of Reece’s peanut butter cups growing up as a kid, so this healthier alternative is a go to recipe of mine, as they really hit the sweet spot and are quite filling, not to mention packed with health benefits.
Dates are high in fiber and minerals, such as potassium, magnesium, and iron, which are essential during the menstrual phase. The fats in the nut butter help prevent blood sugar spikes as well.
I love to serve my dates with a Sumo orange on the side for maximum iron absorption.
Serves: 1
Ingredients:
2-3 organic Medjool dates
2 tbsp organic peanut butter (only ingredient should be peanuts)
2 tbsp dark chocolate chips
1 tsp coconut oil
Flakey sea salt
Recipe:
Open up the dates by cutting down the middle.
Using a spoon, fill in the center of the date with peanut butter.
Using a double broiler, melt the coconut oil and the chocolate chips until a runny consistency is achieved.
Drizzle the melted chocolate over the top of the peanut butter stuffed dates.
Top dates with flakey sea salt and let them harden in the freezer for about 20 minutes before eating.
You can also call me crazy, but try out stuffing a date with grass-fed butter– it tastes like a French pastry.
Bone broth hot chocolate may sound questionable, but it’s a great way to enjoy a decadent treat while nourishing your body. Bone broth contains an abundance of vitamins, minerals, and amino acids such as glycine, proline, glutamine, gelatine, collagen, and much more. It is a warming drink that I find helpful to soothe any digestive discomfort during menstruation. The cacao is also full of antioxidants and magnesium, which can help prevent cramps.
Serves: 1
Ingredients:
½ cup organic bone broth (unflavored)
½ grass fed organic milk
¼ cup grass fed organic cream
1 tbsp cacao powder
1 tbsp maple syrup
Pinch of sea salt
¼ tsp ceylon cinnamon (option, but cinnamon is always a non-negotaible for me)
Recipe:
In a small saucepan add the organic bone broth and the grass fed organic milk and heat to a simmer.
Add the grass fed organic cream, cacao powder, maple syrup, and sea salt and whisk thoroughly.
Turn off heat and serve immediately, topped with ceylon cinnamon.
Golden tea has a plethora of positive effects in the body. Ginger and turmeric have powerful anti-inflammatory and antioxidant properties that can help ease menstrual cramps, as well as reduce bloating, retain iron levels in the body, and control blood sugar levels. Golden tea may also help balance hormones as it increases estrogen production in the ovaries.
In this recipe, the coconut oil and pepper play an important role as they help the absorption of turmeric in the body.
Serves: 1
Ingredients:
1 ½ cups of grass fed organic milk
½ tsp ground turmeric powder
¼ tsp ground ginger powder
¼ tsp ceylon cinnamon
½ tbsp coconut oil
Pinch of ground pepper
Sweetener of choice (I like ½ tbsp of raw honey)
Recipe:
In a small saucepan, add the grass fed organic milk, turmeric powder, ginger powder, ceylon cinnamon, coconut oil and ground pepper.
Whisk to combine over medium heat. Heat to where it is hot, but no boiling. Continue whisking.
