Hormone-Friendly Chickpea Gnocchi for Your Luteal Phase

Do you crave comforting, satisfying meals before your period? That’s your body asking for exactly what it needs. During the luteal phase — the second half of your cycle — your metabolism speeds up, your nutrient needs increase, and your body asks for warmth, grounding, and nourishment.

This plant-based chickpea gnocchi recipe, topped with roasted tomato coconut sauce and creamy cashew ricotta, is designed to support you in this exact phase. It’s rich in plant-based protein, complex carbohydrates, magnesium, and fiber — all nutrients your body loves right now.

Why this dish is perfect for the luteal phase

The luteal phase begins after ovulation and lasts until your period starts. Your body is preparing for a potential pregnancy, which means:

• More energy is burned at rest — you may feel hungrier.

• Hormonal shifts (like rising progesterone) can affect your mood, digestion, and cravings.

• You may notice bloating, low mood, cravings for carbs, or general fatigue.

This dish addresses these needs holistically:

• Chickpeas are rich in fiber and plant protein, helping to regulate blood sugar and keep you full.

• Oat flour provides slow-releasing energy and supports digestion.

• Coconut milk and cashew ricotta deliver healthy fats that stabilize hormones.

• The warm, roasted tomato sauce with garlic and herbs is grounding and supports gut and immune health.

  
  

Chickpeas vs. Potatoes: Why Chickpeas Win (Especially for Women)

While potatoes are also a source of complex carbs, chickpeas offer a broader nutritional profile. Chickpeas are especially valuable for women because they:

• Help regulate blood sugar (important during PMS)

• Support gut health and hormone balance thanks to fiber

• Provide magnesium and B-vitamins to reduce cramping and fatigue

  
  

Why Oat Flour Is Better Than White Flour

White flour is highly refined and low in nutrients. Oat flour, on the other hand:

• Is naturally gluten-free (if certified) and rich in beta-glucans, which support digestion and immune health

• Provides slow carbohydrates, helping you avoid energy crashes

• Contains zinc, magnesium, and B-vitamins, which support your nervous system and hormone production

  
  

Hormone-Friendly Chickpea Gnocchi (Serves 4)

Ingredients

Gnocchi dough:

• 1 dl (100 ml) water

• 435 g cooked chickpeas (or canned, rinsed)

• 200 g oat flour

• 1 tsp salt

Tomato-coconut sauce:

• A generous drizzle of olive oil

• 4 cloves garlic, pressed or finely chopped

• 400 g cherry tomatoes

• 200 ml coconut milk

• Salt & pepper to taste

Toppings (optional but recommended):

• Cashew ricotta (or any vegan cream cheese)

• Fresh basil

Instructions

1. Blend chickpeas and water in a food processor until smooth.

2. Add oat flour and salt, mix into a dough and knead briefly.

3. Shape into gnocchi pieces and cook in simmering salted water for 5 minutes, until they float.

4. In a baking dish, combine cherry tomatoes, garlic, and olive oil. Roast at 180°C (356°F) for 20 minutes.

5. Add coconut milk, salt, and pepper. Stir and roast for another 20 minutes.

6. Gently mash the tomatoes with a whisk.

7. Toss the gnocchi into the sauce and combine.

8. Serve warm with dollops of cashew ricotta and fresh basil.

   
   

This meal is more than food — it’s comfort, balance, and hormone care in a bowl. By choosing ingredients that support your unique hormonal rhythm, you can turn every meal into an act of self-care. Especially in your luteal phase, it’s not about eating less — it’s about eating smarter, deeper, and with awareness.

Let your plate nourish your cycle.

With love,Better for Tomorrow