Beetroot Tarte with Figs & Rosemary – Nourishing During the Menstrual Phase

Many women notice significant changes during the menstrual phase: the body loses blood and with it iron, energy levels drop, and symptoms such as fatigue, cramps, or low blood pressure may occur. This makes it all the more important to follow a diet that provides targeted support during this time.

This cycle-supportive way of eating focuses on foods that promote blood production, supply essential minerals, and help the body to relax. My recipe for a vegan beetroot tarte with figs and rosemary combines three powerful ingredients that are particularly beneficial during menstruation.

Beetroot – Iron and Energy for Menstruation

Beetroot is one of the best foods to support the body during the period:

• Rich in iron and folate, it promotes blood formation and helps to balance the loss caused by menstruation.

• The betalains it contains support the liver in breaking down hormones and provide antioxidant effects.

• Its natural nitrates improve blood circulation and oxygen supply – ideal against fatigue and exhaustion during the menstrual phase.

Figs – Minerals for Cramps and Energy Slumps

Figs are little powerhouses that perfectly fit into cycle-supportive nutrition:

• They contain magnesium, potassium, and calcium, which can ease muscle cramps and calm the nervous system.

• Their natural fruit sugars provide gentle energy without heavily spiking blood sugar – helpful during energy lows in menstruation.

• Thanks to their fiber content, figs also support digestion, which often becomes imbalanced due to hormonal fluctuations.

Rosemary – Relief for Menstrual Discomfort

Rosemary is a medicinal herb traditionally used for menstrual discomfort:

• Its circulation-enhancing and antispasmodic properties can relieve abdominal cramps.

• It stimulates the cardiovascular system and has an invigorating effect – helpful when experiencing low blood pressure or dizziness.

• Its fresh aroma also has a mood-lifting quality, bringing lightness into this phase of the cycle.

Recipe: Vegan Beetroot Tarte with Figs & Rosemary

Ingredients for the crust

• 130 g chickpea flour

• 70 g whole-grain spelt flour

• 70 g oat flour

• 1 tsp salt

• 2 tbsp oil

• 125 ml water

Ingredients for the filling

• 250 g silken tofu

• 1 tbsp almond butter

• 1 tbsp cornstarch

• 1 tsp kala namak salt

• 1 large beetroot, grated

• 2 figs

• a few sprigs of fresh rosemary

Preparation

1. Crust: Knead the ingredients and press into a tart form.

2. Filling: Blend silken tofu, almond butter, cornstarch, and kala namak until smooth. Fold in the grated beetroot.

3. Spread the mixture onto the crust, top with sliced figs, and garnish with rosemary sprigs.

4. Bake at 200 °C (390 °F) top and bottom heat for approx. 30 minutes.

This vegan beetroot tarte is more than just a delicious dish – it is a nourishing companion during the menstrual phase. It shows how food can become a holistic support for women’s health and well-being throughout the cycle.