Nutrient-Rich Bars for Your Menstrual Phase – With Chestnuts, Cacao, and Hemp Seeds

During menstruation, our bodies need specific nutrients to balance energy levels, combat inflammation, and support overall well-being. Many women experience fatigue, cramps, and mood swings during this phase—symptoms that can be significantly alleviated through proper nutrition.

Today, I’d like to share a recipe designed to optimally support your body during the menstrual phase: nutrient-rich bars made with chestnuts, cacao, and hemp seeds. These bars are packed with ingredients that provide essential nutrients to nourish women during this time. Let’s take a closer look at three key ingredients:

Chestnuts – A Nutrient-Dense Base

Chestnuts, also known as marroni, are not just a seasonal favorite in colder months but also offer numerous health benefits, especially during menstruation:

• High in Fiber: Chestnuts are rich in fiber, supporting healthy digestion and helping to stabilize blood sugar levels. This can be particularly helpful during this phase when cravings are common, as fiber-rich foods promote satiety and balance blood sugar fluctuations.

• Rich in Vitamin C: Surprisingly, chestnuts contain a good amount of vitamin C, which boosts the immune system and enhances iron absorption. Since the body loses iron during menstruation, improving iron absorption through vitamin C is especially valuable.

• Potassium and Magnesium: These two minerals aid in muscle relaxation and can help alleviate menstrual cramps.

Cacao – The Natural Mood Booster

Cacao is not only beloved for its delicious taste but also for its health benefits:

• Rich in Magnesium: Magnesium is a star player in easing menstrual symptoms as it helps relax muscles and reduce cramps. A daily dose of cacao can help meet your magnesium needs and relieve discomfort.

• Natural Mood Lifter: Cacao stimulates the release of endorphins, the “feel-good” hormones, which can boost mood and help with stress and mood swings during menstruation.

• Antioxidants: Cacao is packed with antioxidants that have anti-inflammatory properties and support the immune system.

Hemp Seeds – A Nutrient Powerhouse

Hemp seeds are known as a "superfood" and provide incredible nutrition:

• Omega-3 and Omega-6 Fatty Acids: These essential fatty acids are crucial for hormone regulation. A balanced intake supports cardiovascular health and has anti-inflammatory effects.

• Plant-Based Protein: Hemp seeds offer high-quality plant-based protein, supporting sustainable energy throughout menstruation.

• Minerals: Hemp seeds contain a good amount of magnesium and iron, two minerals that are often needed during this phase of the cycle. They help relax muscles and support blood health.

Recipe: Menstrual Phase Bars with Chestnuts, Cacao, and Hemp Seeds

Ingredients:

• 200g chestnuts (peeled and cooked)

• 2 tbsp unsweetened cacao powder

• 100g oats

• 140g ground almonds

• 75g maple syrup

• 2 tbsp hemp seeds

• 60g peanut butter

• A pinch of salt

For the chocolate topping:

• 100g dark chocolate (melted)

• 1 tsp coconut oil

• A pinch of sea salt

Instructions:

1. Place the chestnuts, cacao powder, oats, ground almonds, maple syrup, hemp seeds, and peanut butter into a food processor. Blend until smooth.

2. Press the mixture evenly into a lined 20x20 cm baking dish and smooth the top.

3. Melt the chocolate with the coconut oil and pour it over the pressed mixture, spreading it evenly.

4. Sprinkle a little sea salt on top and refrigerate for about 2 hours until firm.

5. Once set, cut into bars.

Tip: These bars can be prepared in advance and stored in the fridge, making them a perfect, nutritious snack to have on hand during your menstrual phase!

This recipe combines key nutrients that can enhance your well-being during menstruation. The combination of chestnuts, cacao, and hemp seeds provides fiber, minerals, healthy fats, and antioxidants—a true power mix for your body and mind!