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This pea scissor-cut pasta is the perfect dish for your luteal phase: warming, nutrient-rich, incredibly quick to make – and at the same time so cozy and satisfying that it feels like you’ve spent hours in the kitchen. A truly hormone-friendly comfort food! Especially in the second half of your cycle, your body craves nourishing, warm, and stabilizing meals. The combination of creamy blended peas and chickpea flour provides exactly these qualities: deep nutrients, soothing warmth, and a calming effect on digestion, nerves, and mood. Why this recipe is so valuable in the luteal phase Rich in B vitamins – natural support for mood & energy Peas and chickpeas are among the top plant-based sources of B vitamins, especially vitamin B6. B6 plays a central role when it comes to: the production of serotonin (the feel-good hormone), supporting progesterone production, and regulating mood & energy – all essential during the luteal phase. With this meal, you strengthen your nervous system, stabilize your mood, and gently support your body against PMS symptoms. Warming, easily digestible comfort food During the luteal phase and menstruation, your body needs more warmth, comfort, and easily digestible meals. This pea scissor-cut pasta is ideal for that: cooked & warm soft, gentle & nourishing easy on the stomach calming and satisfying It gives your body exactly the sense of inner peace that feels so comforting in this phase of the cycle. Nutmeg – a little pinch with great impact Nutmeg not only adds depth and aroma to the pasta, but also supports the body and digestion. The effects of nutmeg include: warming from the inside calming the nervous system can have antispasmodic effects supports relaxed digestion Especially around menstruation – when the body reacts more sensitively – this small pinch is incredibly soothing. Why you’ll love this pasta Super quick to make – but looks like an elaborate kitchen project Incredibly satisfying thanks to protein & complex carbohydrates A true nutrient bomb The perfect comfort food for the late luteal phase Gluten-free, vegan & hormone-friendly This pea scissor-cut pasta gives you warmth, stability, nutrients, and a deep sense of well-being – exactly what your body needs right now. Recipe: Pea Scissor-Cut Pasta Ingredients 300 g frozen peas Salt, pepper, nutmeg 100 ml water 300 g chickpea flour Instructions Cook the peas until soft. Blend with water, salt, pepper, and nutmeg until smooth. Add the flour and form a dough. Divide the dough into 4 parts and use scissors to cut small pieces directly from the dough. Add the pieces in batches to boiling water and let them cook for 4–5 minutes. Once the pasta floats to the top, remove and serve. You can enjoy the pasta with your favorite sauce. I recommend my green sauce . Bon appétit!

After your menstruation, your body begins to rebuild: energy, clarity, and joy return.During the follicular phase, your meals can be light, nutrient-dense, and gently stabilizing — exactly what your cycle needs right now. These Gooey Banana-Bread Bars match this phase beautifully:a heavenly gooey, moist banana-bread base made from banana, oats, and almonds — topped with a crisp layer of dark chocolate.The mix of soft & crunchy is simply unbeatable. The best part? They’re so balanced and wholesome that you can enjoy them as dessert, breakfast or a pre-workout snack. Sounds simple? It is — and surprisingly good. Why this recipe is perfect for the follicular phase In the follicular phase, your estrogen rises, your body rebuilds energy, your mood lifts, and your mental clarity strengthens.Nutrition can now feel gentle, supportive, and grounding. Here are three ingredients in this recipe that support you especially well: 1. Banana – mood-booster & gentle energy Banana gives you exactly the kind of energy your body prefers right now:light, quickly available, yet stabilizing. It also provides: Vitamin B6  for hormone balance Tryptophan  – supporting serotonin and mood Potassium , which strengthens your nervous system Perfect for the phase where motivation and ease return. 2. Almonds – building power for skin, hormones & tissues Almonds are true follicular-phase superstars. They offer: Vitamin E  → supports follicle development Healthy fats  → essential for hormone production Magnesium  → calming, energizing & supporting recovery Protein  → ideal for rebuilding after menstruation They help your body regenerate and flourish as you move into this new cycle phase. 3. Oat flour – steady energy & hormone-friendly fiber Oats support your body on several levels: Beta-glucans  keep blood sugar stable Gentle fibers  assist estrogen metabolism B-vitamins  boost focus & energy Slow carbohydrates  fit perfectly with the more active metabolism of the follicular phase Oats give strength without weighing you down — ideal for this time. Recipe Ingredients 1 banana 2 tbsp peanut butter 1 tbsp maple syrup 90 g ground almonds 1 tsp vanilla 1 tsp cinnamon pinch of salt 130 g oat flour 50 g melted dark chocolate Instructions Combine all ingredients — except the chocolate — into a sticky, even mixture. Press the mixture into a rectangular dish and place it in the fridge. Spread the melted chocolate on top and refrigerate again. Slice into bars and enjoy — they stay wonderfully gooey when chilled. These Gooey Banana-Bread Bars show how simple hormone-friendly eating can be: minimal ingredients, quick to make, nourishing — and just incredibly delicious.

After your menstruation, your body begins to rebuild: energy, joy, and mental clarity return. During this follicular phase, your breakfast should be light, nourishing, and supportive – helping your liver, gut, and hormones stay in balance. This psyllium “rice pudding” with plum compote is perfect for that: it nourishes without feeling heavy, stimulates digestion, and naturally supports your feminine balance. Flaxseeds – Natural Hormone Balance & Gentle Detox Flaxseeds are rich in lignans, plant compounds that gently influence and harmonize estrogen levels. Since estrogen naturally rises during this phase, flaxseeds help your body balance this process smoothly. Their soluble fiber also supports a healthy gut – essential for eliminating excess hormones and promoting clear, glowing skin. Plums – Sweet Support for Liver & Cellular Protection Plums are loaded with antioxidants and polyphenols that support the liver’s role in hormone metabolism. They help your body flush out metabolic residues while gently revitalizing your energy. Thanks to their natural sugars, plums provide a mild and steady energy boost without causing blood sugar spikes. Cardamom – The Harmonizing Spice Cardamom is a true treasure for the follicular phase. It promotes digestion, eases bloating, and uplifts your mood – perfect for finding your inner balance after menstruation. In Ayurvedic tradition, cardamom is considered a “Sattva spice” that purifies body and mind, restoring the natural flow of life energy. Recipe: Psyllium “Rice Pudding” with Plum Compote Light, creamy & perfect for hormonal balance “Rice Pudding” Base 200 ml unsweetened soy milk 1 tbsp psyllium husks (adjust to desired thickness) 1 tbsp ground flaxseeds 1 tbsp soy yogurt ½ tsp cinnamon and cardamom powder 1 pinch of salt Plum Compote 3 plums (fresh or frozen, pitted) ½ tsp cinnamon and cardamom powder 2 tbsp water Preparation Plum Compote: Add plums, water, cinnamon, and cardamom to a small pot. Heat gently and let simmer for 5–10 minutes until the plums are soft and juicy. “Rice Pudding” Base: Warm the soy milk slightly, then add the spices and salt. Stir in flaxseeds, then psyllium husks, mixing well.Let it sit for 10–15 minutes until it forms a creamy, pudding-like texture. Finally, fold in the soy yogurt. To Serve: Spoon the psyllium “rice pudding” into a bowl, top with the plum compote, and garnish with nuts, a bit of yogurt, or fresh mint if you like. Enjoy this warm in the morning to gently activate your digestion. During warmer months, you can also let it set overnight in the fridge – it then has a cooling, refreshing effect, perfect for a light and energizing start to your follicular phase.

Lasagna is a favorite dish for many – but for me personally, it’s never been high on my list.This lasagna soup , however, is a completely different story. It’s definitely one of my all-time favorites! Why? Because it combines the best of both worlds: warming, nutrient-dense, and yet light. A soup with substance is simply more fun – you can enjoy something hearty and comforting that still feels fresh and varied. Every spoonful tastes a little different – sometimes mild, sometimes spicy, sometimes creamy – and it’s packed with hidden power. This soup is especially soothing during the follicular phase , the days after menstruation when your body gathers new energy and slowly shifts into rebuilding mode. Carrots – Renewal & Gentle Hormone Balance Carrots are rich in beta-carotene, which your body converts into vitamin A. This vitamin supports the regeneration of mucous membranes, including those of the uterus, helping to rebuild the endometrium after menstruation. At the same time, carrots provide powerful antioxidants that aid liver function and help eliminate excess hormones.In this way, they support a balanced hormonal system – bringing vitality and radiance to your skin and body from within. Garlic – Cleansing & Inner Protection Garlic contains potent sulfur compounds such as allicin, known for their anti-inflammatory and antioxidant properties. These support the liver’s detoxification processes and promote a healthy metabolism – essential for hormonal balance. Garlic also strengthens the immune system, improves circulation, and provides a noticeable boost of energy. It’s a true food for clarity, purification, and inner vitality during this rebuilding phase. Spinach – Vitality & Cellular Energy Spinach provides an abundance of folate, iron, magnesium, and antioxidants – nutrients especially valuable during the follicular phase. Folate and iron support blood formation and the development of new cells, while magnesium calms the muscles and nervous system. With every serving of spinach, you nourish both body and mind from the inside out, creating the best foundation for energy, fertility, and wellbeing in the new cycle. Recipe: Lasagna Soup with Crispy Chickpeas & Coconut Yogurt Ingredients: 4 garlic cloves 2 carrots 2 celery stalks Dried basil Chili flakes 1 tbsp miso paste 3 bell peppers 400 ml coconut milk 800 ml vegetable broth 6 sun-dried tomatoes 100 g fresh spinach 6 lasagna sheets 1 can chickpeas 1 tsp harissa A drizzle of olive oil and a pinch of salt Coconut yogurt for topping Preparation: Prepare the chickpeas:  Rinse and dry one can of chickpeas. Mix them with olive oil, harissa, and a pinch of salt. Spread on a baking sheet and roast at 180°C (fan) for about 30 minutes, until golden and crispy. Cook the soup:  Add garlic, carrots, celery, sun-dried tomatoes, miso paste, bell peppers, basil, chili flakes, coconut milk, and broth to a large pot. Bring to a boil, then simmer until the vegetables are soft. Blend until smooth. Add spinach & lasagna sheets:  Stir in the spinach, break the lasagna sheets into pieces, and cook directly in the soup until tender. Top & enjoy:  Ladle the soup into bowls and top with crispy chickpeas and a spoonful of coconut yogurt. This soup brings you warmth, lightness, and strength – the perfect way to bloom again after your period and feel deeply nourished from within.

In the luteal phase, the days between ovulation and menstruation, our body gently shifts its rhythm. Progesterone levels rise, body temperature increases, and many women feel a stronger need for rest, warmth, and comfort . Now is the time to nourish yourself with warming, grounding foods that balance hormones and sustain energy without weighing you down. A perfect companion for this time is this pumpkin–quince soup with white beans and roasted pumpkin seeds – creamy, satisfying, and packed with nutrients that support you gently through your second cycle half. Pumpkin – Warming Energy & Magnesium for Inner Calm Hokkaido pumpkin is rich in beta-carotene, which the body converts to vitamin A to strengthen skin, mucous membranes, and the immune system. Its slow carbohydrates stabilize blood sugar – key to avoiding cravings and mood swings. And thanks to its high magnesium content, pumpkin helps relax muscles and nerves – exactly what your body needs in the luteal phase, when PMS or sleep problems can arise. Pumpkin is your natural luteal comfort food – nourishing, warming, and soothing. Quince – Gentle Cleansing & Gut Balance Quince not only adds a subtle, fruity flavor to the soup but also provides valuable pectin – a soluble fiber that supports gut health and thus hormone balance, since excess estrogen is eliminated through the digestive system. Rich in antioxidants, vitamin C, and polyphenols, quince helps protect cells and reduce inflammation, which benefits your skin, digestion, and overall cycle comfort. Quince gently cleanses, strengthens, and lightens the body during the luteal phase. Pumpkin Seeds – Small Hormone Helpers with Big Impact The crispy topping is more than decoration: Pumpkin seeds are rich in zinc, magnesium, and tryptophan – three micronutrients that are especially valuable during the luteal phase: Zinc supports progesterone production, promoting inner calm and balance. Magnesium relaxes body and mind, easing PMS and sleep issues. Tryptophan is a natural precursor to serotonin, the happiness hormone. Together, pumpkin seeds naturally support your hormonal balance – a perfect addition to a cycle-friendly meal plan. Holistic Nourishment – The Perfect Synergy Together, pumpkin, quince, and pumpkin seeds create a harmonious trio: Grounding & warming  (Pumpkin) Cleansing & balancing  (Quince) Mineral-rich & hormone-supportive  (Pumpkin seeds) This soup doesn’t just nourish your body – it brings a sense of inner calm and balance, helping you embrace your luteal phase with awareness and care. Recipe: White Bean Pumpkin Soup with Quince & Mushroom Topping Servings:  4 |  Preparation time:  approx. 35 min Ingredients 1 can (≈ 240 g drained) white beans 400 g Hokkaido pumpkin (with skin, seeded) 400 g carrots 1 quince 1 l vegetable broth 1 tsp salt (or to taste) 1 ½ tsp curry powder 1 tsp fresh grated ginger (or ½ tsp powder) ¼ tsp cinnamon ¼ tsp cardamom For the topping: 4 tbsp soy yogurt 2 tbsp roasted pumpkin seeds 150 g mushrooms (e.g. button or oyster), sliced Preparation Prep the vegetables:  Cut pumpkin, carrots, and quince into pieces. Season & cook:  Add vegetables with curry, ginger, cinnamon, cardamom, and salt to a large pot. Pour in the broth. Simmer:  Cover and cook for 20–25 minutes until soft. Add beans:  Rinse beans, add to the pot, and blend until creamy. Topping:  Sauté mushrooms until golden brown. Serve:  Pour soup into bowls and top with soy yogurt, roasted pumpkin seeds, and mushrooms. Conclusion This pumpkin–quince soup is more than just a cozy autumn dish – it’s a gentle companion through your luteal phase. It nourishes your body, mind, and hormones with minerals, fiber, and warming energy that ground and strengthen you. Tip: Make a batch on Sunday – you’ll have a hormone-friendly meal ready to carry you calmly through the week.

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 Wraps : Blend spinach with water, mix with flour and salt into a dough. Cook thinly in a non-stick pan. 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. Sauce : Mix yogurt, tahini, honey, and mustard. Add salt and thin with water to the desired consistency. 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 .

Many women notice significant changes during the menstrual phase : the body loses blood and with it iron, energy levels drop, and symptoms such as fatigue, cramps, or low blood pressure may occur. This makes it all the more important to follow a diet that provides targeted support during this time. This cycle-supportive way of eating  focuses on foods that promote blood production, supply essential minerals, and help the body to relax. My recipe for a vegan beetroot tarte with figs and rosemary  combines three powerful ingredients that are particularly beneficial during menstruation. Beetroot – Iron and Energy for Menstruation Beetroot is one of the best foods to support the body during the period: Rich in iron and folate , it promotes blood formation and helps to balance the loss caused by menstruation. The betalains  it contains support the liver in breaking down hormones and provide antioxidant effects. Its natural nitrates improve blood circulation and oxygen supply – ideal against fatigue and exhaustion  during the menstrual phase. Figs – Minerals for Cramps and Energy Slumps Figs are little powerhouses that perfectly fit into cycle-supportive nutrition : They contain magnesium, potassium, and calcium , which can ease muscle cramps and calm the nervous system. Their natural fruit sugars provide gentle energy without heavily spiking blood sugar – helpful during energy lows in menstruation . Thanks to their fiber content , figs also support digestion, which often becomes imbalanced due to hormonal fluctuations. Rosemary – Relief for Menstrual Discomfort Rosemary is a medicinal herb traditionally used for menstrual discomfort : Its circulation-enhancing and antispasmodic properties can relieve abdominal cramps . It stimulates the cardiovascular system and has an invigorating effect – helpful when experiencing low blood pressure or dizziness. Its fresh aroma also has a mood-lifting quality , bringing lightness into this phase of the cycle. Recipe: Vegan Beetroot Tarte with Figs & Rosemary Ingredients for the crust 130 g chickpea flour 70 g whole-grain spelt flour 70 g oat flour 1 tsp salt 2 tbsp oil 125 ml water Ingredients for the filling 250 g silken tofu 1 tbsp almond butter 1 tbsp cornstarch 1 tsp kala namak salt 1 large beetroot, grated 2 figs a few sprigs of fresh rosemary Preparation Crust: Knead the ingredients and press into a tart form. Filling: Blend silken tofu, almond butter, cornstarch, and kala namak until smooth. Fold in the grated beetroot. Spread the mixture onto the crust, top with sliced figs, and garnish with rosemary sprigs. Bake at 200 °C (390 °F) top and bottom heat for approx. 30 minutes. This vegan beetroot tarte  is more than just a delicious dish – it is a nourishing companion during the menstrual phase. It shows how food can become a holistic support for women’s health and well-being throughout the cycle .

Many women feel noticeable changes in the second half of their cycle: the body ramps up metabolism, energy levels often dip a little, and PMS symptoms such as cravings, water retention, or mood swings may appear. This is precisely the time when it pays off to focus on nutrition that eases the hormonal load, keeps blood sugar levels stable, and at the same time supports nerves and mood. With my Pointed Cabbage Caesar , you get exactly that: crunchy vegetables, plant-based protein, healthy fats, and a pleasant balance between savory and sweet. Pointed Cabbage – the Star of the Recipe 🌱 Pointed cabbage belongs to the cruciferous family and is a true all-rounder in the luteal phase: Fiber  helps stabilize blood sugar and prevents cravings. Phytonutrients  support the liver in hormone regulation – excess estrogen, which can intensify PMS, is broken down more easily. Vitamin C  strengthens the immune system and promotes iron absorption, which is especially important before menstruation. Calcium and magnesium  help relax muscles and the nervous system – perfect for preventing PMS cramps. In short: Pointed cabbage brings balance to body and mood, making it the ideal main player in the luteal phase. Peanuts – Brain Food and Hormone Helper Peanuts are much more than just a crunchy topping: They provide magnesium , which reduces stress, relaxes muscles, and can ease PMS symptoms. Rich in healthy fats , important for hormone production. Contain tryptophan , an amino acid that is converted into serotonin – the “feel-good hormone.” A true superfood for strong nerves and inner calm in this cycle phase. Raisins – Small Iron and Energy Packages 🍇 These sweet dried fruits not only add flavor but also bring valuable nutrients: Iron  supports energy production and helps prevent fatigue – especially important as the body prepares for menstruation. Their natural sweetness  provides gentle energy without causing blood sugar spikes. Antioxidants  have an anti-inflammatory effect and support the immune system, which can be more sensitive in this phase. Raisins help you conserve your energy reserves while staying capable and resilient. Recipe: Pointed Cabbage Caesar Sauce 2 tbsp almond butter 2 tbsp tahini 2 tsp mustard 1 tbsp maple syrup ½ tsp salt 1 tbsp nutritional yeast 100 g silken tofu Blend all ingredients until creamy. Salad 500 g pointed cabbage, finely sliced 100 g raisins 100 g peanuts 300 g chickpeas ½ cucumber (diced) Combine everything in a large bowl and mix with the sauce. Conclusion The Pointed Cabbage Caesar  is more than just a salad: it combines ingredients that optimally support you in the luteal phase  – from hormone balance to energy supply to improved mood. Pointed cabbage  ensures regulation and stability. Peanuts  provide nerve strength and inner calm. Raisins  gently and sustainably replenish your reserves. This way, your meal becomes not only delicious but also a conscious act of self-care within your cycle.

The luteal phase – the time between ovulation and menstruation – is often a sensitive stage of the cycle. Many women experience PMS symptoms such as mood swings, bloating, inner restlessness, or strong cravings. The good news: with mindful nutrition, you can wonderfully support your body during this phase. Especially valuable are foods that help balance hormones, stabilize blood sugar levels, and provide minerals that ease PMS. This dish combines exactly that: cauliflower, oats, and almond butter. The 3 Key Players for Your Luteal Phase Cauliflower – Balance for Hormonal Health Contains phytonutrients that support the liver in detoxifying excess estrogen. High in fiber – essential for healthy digestion, which is closely linked to hormone metabolism. Provides vitamin C for the immune system, which is often more sensitive during this phase. Oats – Energy & Calm Complex carbohydrates stabilize blood sugar – perfect against cravings and mood dips. Rich in magnesium, which relaxes muscles and nerves, helping with PMS-related cramps. B vitamins in oats strengthen the nervous system and emotional balance, especially when mood shifts in the luteal phase. Almond Butter – Calm for Body & Mind Provides healthy fats as building blocks for hormone production. Magnesium has a relaxing effect, easing headaches and sleep issues. Vitamin E supports skin and cells – often especially helpful when small breakouts appear before menstruation. Recipe: Cauliflower Bites with Almond-Cilantro Pesto Ingredients Cauliflower & Marinade 1 large cauliflower, cut into florets 125 g oats (blended into flour) 1 tsp garlic powder 1 tsp paprika powder 1 tsp smoked salt 1 tsp cumin Pepper 200 ml water Pesto 130 g corn (canned) 60 g almond butter 1 garlic clove 130 ml water 1 bunch cilantro (or other herbs of choice) 1 tbsp balsamic vinegar 1 tsp salt Preparation Preheat the oven to 200 °C (convection). Wash the cauliflower florets. Mix oat flour, spices, and water into a marinade. Coat the cauliflower thoroughly until evenly covered. Roast in the oven for 35 minutes, until the bites are golden brown. Meanwhile, blend all pesto ingredients into a creamy sauce. Remove the cauliflower from the oven, serve with the pesto, and enjoy. It not only fills you up, but also strengthens you hormonally and emotionally. Have you tried this recipe? Share your experience in the comments or save this post for your next luteal phase!

Your body goes through fascinating hormonal changes throughout the month – and each phase has its own nutrient heroes. This Matcha Glow Cake brings several of them together in one moist, nutrient-rich cake that not only tastes amazing but also supports your female health in a targeted way. The combination of matcha, pumpkin seeds, flaxseeds, and silken tofu is a true dream team for hormonal balance, glowing skin, and steady energy. Why These Ingredients Are So Special Matcha  – Provides gentle, long-lasting energy thanks to the combination of caffeine and L-theanine. Supports the liver in processing hormones and, with its EGCG antioxidants, protects your cells. Pumpkin Seeds  – Rich in zinc and magnesium, important for ovulation quality, nervous system relaxation, and natural progesterone production. Flaxseeds  – Supply you with fiber and plant-based estrogens that gently balance your hormones – perfect for supporting a harmonious cycle. Silken Tofu  – A mild, plant-based protein source that also delivers isoflavones to help stabilize hormonal balance. These ingredients are especially beneficial in the follicular phase  (after menstruation until ovulation), when your body is focused on building, regenerating, and gathering energy. The Recipe – Matcha Glow Cake Ingredients: 60 g almond butter 40 g ground almonds 100 g ground pumpkin seeds 120 g oats 2 tsp baking powder 1 tsp cinnamon 1/4 tsp salt 3 bananas 200 ml plant-based milk 20 g flaxseeds 100 g silken tofu Frozen raspberries 3 tsp matcha Preparation: Preheat the oven to 180 °C (fan setting). Grind almonds, pumpkin seeds, oats, and flaxseeds into a flour-like consistency. Add the remaining ingredients (except the raspberries) and blend into a smooth batter. Gently fold in the frozen raspberries. Pour into a baking tin lined with parchment paper and bake for 30 minutes. Topping Ideas: Fresh berries A drizzle of maple syrup Creamy pistachio butter A sweet companion to carry you through your cycle phases – with energy, radiance, and a smile.

The ovulatory phase – the time around ovulation – is a powerful part of the menstrual cycle. Estrogen levels are at their peak, your energy is high, and you often feel your most radiant and social. During this phase, your body thrives on fresh, light, and nutrient-rich foods – and that’s exactly what this recipe delivers! Today, I’m sharing a salad that doesn’t just taste amazing – it also supports your hormones naturally. With healthy fats, antioxidants, and plant-based protein, this bowl is a true gift for the middle of your cycle. Why This Salad Is Perfect for the Ovulatory Phase 1. Healthy Fats for Hormonal Balance Avocado and olive oil provide valuable monounsaturated fats that are essential for hormone production – especially estrogen. Ideal for supporting your body during this sensitive and active phase. 2. Antioxidants for Cell Protection & Glow Grapes, fresh herbs, lemon, and cucumber are packed with polyphenols and vitamin C. They help reduce oxidative stress – which is particularly important during ovulation to protect your egg cells and give your skin a radiant glow. 3. Plant-Based Protein for Energy & Muscle Support Tofu is rich in high-quality plant protein, calcium, and iron – all important for maintaining strong muscles and steady energy levels. Refreshing Cucumber Grape Salad with Tofu Feta Ingredients: For the tofu feta: • 150 g firm tofu, crumbled by hand • A pinch of salt • 2 tbsp coconut milk • 1 tbsp olive oil • 2 tbsp apple cider vinegar • 1–2 tbsp nutritional yeast For the salad: • 1 cucumber, peeled and diced • 1 ripe avocado, pitted and cubed • A handful of grapes, halved • A few fresh mint leaves • A few fresh basil leaves • Zest of 1 lemon • Salt and pepper to taste For the herb-lemon dressing: • A few basil leaves • A few mint leaves • Juice of 1 lemon • Pepper to taste Instructions: For the tofu feta: In a bowl, mix the crumbled tofu with salt, coconut milk, olive oil, apple cider vinegar, and nutritional yeast. Let it marinate for at least 30 minutes so it can soak up the flavor. For the salad: In a large bowl, combine the cucumber, avocado, grapes, mint, and basil. Grate the lemon zest over the salad. Sprinkle the marinated tofu feta on top. For the herb-lemon dressing: Blend the basil and mint leaves with the lemon juice in a mixer until smooth. Season with salt and pepper to taste. To serve: Divide the salad onto plates or into bowls. Pour the herb-lemon sauce over the top. Finish with freshly ground black pepper – and enjoy! This salad isn’t just a feast for the eyes – it’s also a powerful way to support your hormonal health naturally. Treat yourself to your Ovulatory Glow Bowl!

After menstruation, the female cycle enters a phase filled with renewed energy, clarity, and motivation: the follicular phase . During this time, estrogen levels begin to rise gently, your mood lifts, and your metabolism runs a bit calmer compared to the luteal phase. It’s the perfect time to nourish your body with easily digestible, nutrient-rich, and estrogen-supportive foods —and that’s exactly where this colorful Buddha Bowl for the Follicular Phase  comes in! It’s packed with anti-inflammatory ingredients, prebiotic fiber, plant-based protein, and gentle spices—ideal for supporting your body and hormonal balance during this phase. 🌿 Why the Buddha Bowl is especially beneficial during the follicular phase During the follicular phase, your body thrives on: Cruciferous vegetables  like cauliflower: They help the liver detoxify excess hormones. Fermented foods  (like pickles) and prebiotic fiber  (carrots, chickpeas): Essential for a healthy gut microbiome and effective estrogen metabolism. High-quality plant-based protein  (tempeh, chickpeas): Supports muscle repair and keeps you feeling satisfied. Omega-3 fatty acids and zinc  from pumpkin seeds: Important for cell regeneration and glowing skin. Lemon juice, apple cider vinegar & balsamic : Naturally stimulate digestion—ideal for hormonal balance. 🥗 The Bowl at a Glance Cauliflower Rice Light, fiber-rich & estrogen-friendly Grate cauliflower finely, season with salt and pepper, and sauté briefly in olive oil—just enough to keep the nutrients intact. Tempeh Fermented soy protein – gut-friendly & rich in isoflavones Cut into cubes, marinate with fresh ginger, garlic, tamari, and a splash of water. Then pan-fry until golden. Perfect for hormone support! Crispy Chickpeas Fiber + protein + spice power Season with cumin, turmeric, curry powder, and salt. Roast on a baking sheet at 180°C (350°F) for 40 minutes. Adds crunch and supports digestion. Carrot Salad Fresh, sweet, and full of beta-carotene Grate carrots, add raisins, and marinate with apple cider vinegar, balsamic, curry powder, and a pinch of salt. Let it sit to absorb all the flavor—wonderful for the skin! Kale, Pickles & Pumpkin Seeds Kale provides chlorophyll, pickles offer probiotics, and pumpkin seeds are rich in zinc—a dream team for hormonal harmony and clear skin. 🥑 The Creamy Avocado Dressing Rich in healthy fats, magnesium & flavor Ingredients: 1 ripe avocado 1 clove garlic 1 tbsp mustard Juice of ½ lemon Tamari Pepper A splash of pickle brine (for a probiotic twist) Water to thin → Blend everything into a creamy dressing and drizzle over your bowl. 💚 A Nutrient-Dense Boost for Your Follicular Phase This bowl is not only a feast for the eyes, it’s also cycle-supportive, PCOS-friendly, and gut-loving . It’s ideal for women who want to work in sync with their body—whether you're aiming for natural cycle regulation, healthier skin, or simply more vitality and emotional balance.