Creamy Pea Bowl with Spinach: A nutrient-rich Recipe for the Menstrual Phase

Today, I’m sharing a nutrient-rich recipe designed specifically to nourish and strengthen the body during the menstrual phase. It contains a combination of nutrients that can help alleviate discomfort and promote well-being.

Why This Nutrient-Rich Recipe is So Powerful:

Spinach – Rich in Magnesium, Calcium, and Vitamin B6

Dark leafy greens like spinach are among the best natural sources of magnesium, a mineral that helps with muscle cramps and promotes relaxation. Calcium supports muscle function and contributes to bone strength. Vitamin B6, also found in spinach, can help balance mood swings that often occur during menstruation.

Tahini – Sesame Paste for Seed Cycling and Extra Calcium

Sesame is particularly rich in calcium and lignans, which support healthy hormone balance. During the luteal phase, which prepares the body for menstruation, sesame can help balance estrogen levels. Tahini also provides healthy fats that help prolong satiety and stabilize blood sugar levels.

Chickpeas – Slow Carbs for Steady Energy

Energy dips can easily occur during menstruation. Chickpeas, rich in slowly digestible carbohydrates, help maintain stable blood sugar levels, preventing energy crashes. They are also an excellent source of plant-based protein, supporting muscle recovery.

Peas – Fiber and Protein for Healthy Digestion

Many women struggle with digestive issues like bloating or constipation during their menstrual cycle. Peas are high in fiber, which can stimulate digestion and reduce bloating. They also provide high-quality plant protein that stabilizes blood sugar and offers sustained energy.

Lemon – Vitamin C for Better Iron Absorption

The vitamin C content in lemon helps the body better absorb the iron found in chickpeas and spinach. This is especially important as the body loses iron during menstruation.

Recipe: Nutrient-Packed Stew for the Menstrual Phase

Ingredients:

• 2 onions

• 4 cloves of garlic

• 2 cans of chickpeas

• 1 tsp ground turmeric

• 2 tsp ground cumin

• 2 tbsp tahini

• 4 tbsp coconut yogurt

• 2 handfuls of spinach

• 200 g frozen peas

• 1 lemon

• Salt and pepper to taste

Instructions:

1. Sauté the onions and garlic in a bit of oil until translucent.

2. Add the cumin and turmeric, and briefly toast them to release their flavors.

3. Add the chickpeas and green peas, heating them until warm.

4. Stir in the coconut yogurt, tahini, spinach, and the juice of the lemon.

5. Season with salt and pepper, and serve.

This simple yet effective recipe naturally supports the body during the menstrual phase and helps alleviate discomfort. The combination of nutrients like magnesium, calcium, fiber, and plant proteins provides a balanced diet that women particularly need during this time.