Spinach Wraps with Pumpkin Filling – Nourishing Recipe for the Follicular Phase

This recipe was inspired by a trip to the beautiful city of Ljubljana and brings together everything that makes a meal truly nourishing: vibrant flavors, joyful colors, and ingredients that support women’s cycle health.

Especially in the transition from summer to autumn, it’s just right – light enough for warm days, yet with patisson squash (or sweet potato as an alternative) it already carries a cozy autumnal touch.

And the best part: just looking at this dish will lift your mood – the lush green of spinach, the sunny yellow-orange of pumpkin, the fresh basil, and the creamy sauce in contrast.

Three Power Foods for Women’s Health

Patisson Squash – Gentle Support for Hormones & Liver

Patisson, also called UFO squash, is rich in beta-carotene, which the body converts into vitamin A. This supports healthy skin and mucous membranes and helps the liver, which plays a key role in breaking down excess hormones. Patisson also provides valuable fiber to aid digestion and stabilize blood sugar levels – an essential foundation for hormonal balance.

Spinach – Vital Nutrients for Energy & Renewal

Spinach delivers a wealth of iron, magnesium, and folate – the perfect nutrients for the follicular phase, when the body regenerates after menstruation and builds up new energy. Iron supports the production of fresh red blood cells and helps maintain vitality, while magnesium fuels energy metabolism and strengthens the nervous system. Folate is especially important for cell growth and renewal, which are in full swing during this phase. Spinach’s rich chlorophyll content also supports detoxification and overall wellbeing.

Tofu – Plant Protein & Gentle Hormonal Balance

Tofu provides high-quality plant-based protein, supporting the body’s building processes during the follicular phase. The isoflavones (plant phytoestrogens) it contains can gently regulate hormones. In addition, tofu’s calcium content contributes to long-term bone health – a valuable benefit for women.

Which Cycle Phase Is This Recipe Best For?

Spinach wraps with pumpkin filling are ideal for the follicular phase, the time after menstruation until ovulation. During this phase, estrogen levels rise, and the body feels full of energy and creativity. Light, fresh meals rich in vegetables, proteins, and minerals are perfect to strengthen vitality and wellbeing.

Recipe: Spinach Wraps with Pumpkin Filling

For the wraps:

• 220 g wholegrain spelt flour

• 200 g spinach

• 325 ml water

• 1 tsp salt

For the filling:

• 1 onion

• 600 g patisson squash (whole) or 300 g peeled and deseeded – alternative: sweet potato

• 200 g tofu

• 40 g sun-dried tomatoes

• 1 tsp salt

• 1 tsp cumin

• Curry, turmeric, soy sauce to taste

For the yogurt-tahini-mustard-honey sauce:

• 4 tbsp yogurt

• 1 tbsp tahini

• 1 tsp honey

• 1 tsp mustard

• Salt, water to thin

To garnish:

• Fresh basil

Preparation

1. Wraps: Blend spinach with water, mix with flour and salt into a dough. Cook thinly in a non-stick pan.

2. Filling: Dice the onion and sauté. Grate patisson (or sweet potato), add and cook until tender. Grate tofu, chop sun-dried tomatoes, and add to the pan. Season with spices, curry, turmeric, and a splash of soy sauce.

3. Sauce: Mix yogurt, tahini, honey, and mustard. Add salt and thin with water to the desired consistency.

4. Assemble: Fill the wraps with the pumpkin-tofu mixture, drizzle with sauce, and garnish with basil.

This dish is not only a culinary memory of Ljubljana, but also a true gift for your health. With its colors, nutrients, and taste, it’s a meal that nourishes both body and soul – and supports you perfectly during the follicular phase.