Nutrient-Dense Ice Cream for the Luteal Phase: A Magnesium and Vitamin B-Rich Recipe

The luteal phase, the second half of the menstrual cycle, is a time when the body requires extra care. This phase, which begins after ovulation and lasts until the start of menstruation, can bring about symptoms such as fatigue, mood swings, or even water retention. To support the body during this phase, vitamins like B and minerals such as magnesium play a key role. A balanced, nutrient-dense ice cream can work wonders during this time—and who wouldn’t love enjoying a delicious treat that also nourishes the body?

Why Vitamin B and Magnesium Are Important During the Luteal Phase

During the luteal phase, the hormone progesterone increases. This hormone prepares the body for a potential pregnancy and can bring various symptoms along with it. To maintain hormonal balance and alleviate symptoms such as irritability, fatigue, and cramps, Vitamin B and magnesium are essential:

• Vitamin B6 is known for regulating hormones and helping reduce PMS symptoms such as irritability and mood swings.

• Magnesium relaxes the muscles, alleviates cramps, and promotes better sleep—particularly important during this phase, when hormonal changes can often lead to higher stress levels.

Magnesium and B Vitamins in the Ice Cream Recipe

The following ice cream recipe is not only incredibly tasty but also contains many of the nutrients that can benefit you during the luteal phase:

• Cashews and Almonds: Both nuts are rich in magnesium, which calms and relaxes the body. They also provide Vitamin B6, which helps regulate hormones.

• Dates: These naturally sweet fruits are packed with fiber and Vitamin B6, making them a valuable addition. They provide energy and aid in digestion.

• Coconut Milk: While not high in magnesium or B vitamins, coconut milk contains healthy fats that help keep the body balanced.

• Beetroot: Beetroot is an excellent source of iron, folate, and magnesium, making it ideal for the luteal phase. It helps reduce fatigue and stabilizes energy levels.

Benefits of Homemade Ice Cream

Homemade ice cream offers numerous advantages beyond just great taste:

1. Ingredient Control: You choose what goes into it—no artificial flavors or preservatives, just pure, natural ingredients.

2. Targeted Nutrient Supply: This recipe provides key nutrients like magnesium and Vitamin B6, which are specifically tailored to meet your body’s needs during the luteal phase.

3. Free of Refined Sugars: Instead of sugar, the recipe uses dates and honey for natural sweetness without causing sharp spikes in blood sugar levels.

4. Versatility: You can adapt the ingredients to suit your taste, adding more sweetness, experimenting with different nuts, or introducing new flavors.

   
   

Luteal Phase Ice Cream Recipe

Ingredients:

• 100g cashews (soaked)

• 100g almonds (soaked)

• 100g dates (soaked)

• 200ml coconut milk

• 100ml beetroot water (I recommend using the water from boiled beets, like in my beetroot hummus recipe.)

• A pinch of salt

• Vanilla to taste

• 1 tablespoon honey (optional)

Instructions:

1. Drain the soaked cashews, almonds, and dates. Add them to a blender with the remaining ingredients and blend until smooth.

2. Pour the mixture into a freezer-safe container and freeze.

3. Before serving, allow the ice cream to soften for a few minutes so it becomes creamy.

This homemade ice cream is not only a refreshing and healthy treat, but also a powerful nutrient booster—especially during the luteal phase. The cashews and almonds provide valuable magnesium and Vitamin B6, while beetroot and dates offer additional vital nutrients. It’s an ideal way to nourish your body with essential vitamins and minerals, while also satisfying your sweet cravings in a healthy way. So go ahead, treat yourself to a break and enjoy some ice cream that not only tastes great but also does your body good!