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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.

This sauce is not only incredibly tasty but also extremely versatile and nutritious. It strikes the perfect balance between salty and sweet, incredibly creamy, and is made exclusively from high-quality ingredients. The Versatility of the Green Sauce The Green Sauce is a true all-rounder, and there will be various editions of it because it's incredibly versatile. Whether as a dip for crunchy vegetables or as a dressing for salads, it adds a delicious flavor and creamy texture to any dish. Health Benefits of Celery Greens In this variant, we use celery greens, which are often underestimated. However, celery greens are packed with nutrients and offer numerous health benefits. They are rich in antioxidants, vitamins, and minerals, supporting digestion and the immune system. By using the entire vegetable, nothing goes to waste, and you get all the benefits celery has to offer. The Sweetness of Dried Apricots The sweetness in this sauce comes from dried apricots, which not only provide a delicious flavor but are also rich in fiber, vitamins, and minerals. They support digestion, promote skin health, and provide the body with essential nutrients. The Impact of Apple Cider Vinegar on Blood Sugar Levels Apple cider vinegar is another key ingredient in this sauce and has been shown to have positive effects on blood sugar levels. It can help stabilize blood sugar levels after meals. The Green Sauce for Freshness and Satiety This sauce is particularly suitable when you want something fresh and crunchy but still have a big appetite. It's rich and yet light, perfect for pairing with fresh vegetables or as a dressing for salads. Recipe for THE Green Sauce - Celery Edition: 40g almonds Handful of celery greens 1 garlic clove Salt and pepper to taste 4 dried apricots 150ml plant-based milk 1 tbsp apple cider vinegar 1/4 apple Blend everything together until smooth and creamy. Enjoy this delicious and healthy Green Sauce in all its variations and let yourself be enchanted by its unique flavor and numerous health benefits!

Last summer in Sweden, I stumbled upon a simple yet surprisingly satisfying combination: pickles paired with a mildly sweet and savory soy dip. The freshness of cucumbers, dill, and ginger, combined with a creamy dip and a touch of honey – an unexpectedly harmonious blend. Since then, I’ve refined the recipe using ingredients that not only taste great but also naturally support women’s health. The result is a light, digestion-friendly snack rich in nutrients and perfect for bringing balance to your body and hormones. Here are the three most powerful benefits – and the full recipe to try at home. Hormone Balance Through Apple Cider Vinegar & Gentle Fermentation Apple cider vinegar is alkalizing, supports digestion, and helps regulate blood sugar – especially helpful if you deal with cravings, mood swings, or PMS.Thanks to the brine, gentle fermentation may occur, which strengthens your gut microbiome. A healthy gut is essential for optimal hormone metabolism, especially through the liver. This is a foundational step toward hormonal harmony. Natural Support from Ginger, Dill & Pepper These three herbs and spices directly target typical cycle-related symptoms: Ginger  helps relieve cramps and supports menstrual pain. Dill  calms the body, aids digestion, and eases bloating – a common concern in the luteal phase. Pepper  adds warmth to the metabolism, supports nutrient absorption, and stimulates digestion. Together, they nurture your core – gently and naturally. Plant-Based Protein & Gentle Sweetness in the Soy Dip The soy-based dip provides you with high-quality plant protein  – essential for cell repair, hormone production, and muscle health. It also contains phytoestrogens , which can help naturally balance hormonal fluctuations.A small spoonful of honey  not only enhances the flavor but also offers antibacterial properties and a quick, natural energy boost – ideal before a workout or as an afternoon pick-me-up. My Recipe for Cycle-Friendly Pickles with Soy Dip For the pickles: 400 g snack cucumbers 400 ml water + 12 g salt 200 ml apple cider vinegar 200 ml hot water + 1 tbsp salt A few peppercorns 1–2 tsp dried or fresh dill 2–3 slices of fresh ginger Instructions: Soak the cucumbers in ice-cold water for 1 hour . Then, place them in a salt brine (400 ml water + 12 g salt)  for 4–6 hours. Transfer into a glass jar and pour over the apple cider vinegar, hot salted water, peppercorns, dill, and ginger. Close the jar and store in the fridge . They’re ready to enjoy immediately but will develop more flavor after a few days. For the soy dip: Stir soy quark until smooth Season with salt and pepper Add a small spoonful of honey Garnish with fresh herbs if desired Dip in your pickles and enjoy – as a refreshing afternoon snack, a light side dish, or a hormone-friendly appetizer. If you feel inspired to try it, I’d love to hear your feedback. Who knows – this might just become your new favorite summer snack, too. 🌞

In the luteal phase – the second half of your cycle after ovulation – your body shifts its focus to supporting a potential pregnancy. Progesterone levels rise, your metabolism speeds up, your mood may become more sensitive, and your immune system works a little harder. This is a time to nourish yourself with grounding, balancing, and anti-inflammatory foods that offer warmth and support from within. Today’s recipe does just that: A wholesome oven-roasted dish with cauliflower, chickpeas, cherry tomatoes, and a creamy Romesco sauce made from sweet roasted peppers and almonds. Why This Dish Is Perfect for Your Luteal Phase 1. Supporting Progesterone with Chickpeas and Almonds Progesterone plays a key role in calming the nervous system, improving sleep, and balancing estrogen. Chickpeas  are rich in plant-based protein and zinc – a trace mineral essential for your body’s natural progesterone production. Almonds  add a boost of magnesium and vitamin B6 – both crucial for hormone regulation and easing PMS symptoms like mood swings or cramps. 2. Vitamin C from Peppers and Tomatoes – For Hormonal Balance and Immunity Your body needs vitamin C to produce progesterone efficiently. It also reduces oxidative stress and supports your immune system, which can be slightly weakened during this phase. Red bell peppers are among the best natural sources of vitamin C. Cherry tomatoes add extra benefits. Here ’s a fun fact: Roasting tomatoes breaks down their cell walls, making lycopene, a powerful antioxidant, more bioavailable for your body. 3. Why Roasting Feels So Good During the Luteal Phase Many women crave warm, grounding, and easy-to-digest meals in the luteal phase – and roasted vegetables tick every box: Roasting softens bitter flavors and deepens natural sweetness – perfect for sensitive digestion. Gentle caramelization brings out cozy, soothing aromas. Best of all: While your meal roasts, you have time to slow down and make yourself a warming tea or unwind with a self-care ritual. The Recipe – Makes About 2 Servings Preheat the oven: Preheat to 200 °C / 390 °F. Step 1: Roast the Peppers Line the bottom of a small baking dish with a splash of water. Add 2 red bell peppers, cored and chopped. Place the dish in the oven. Step 2: Prep the Sheet Pan Veggies On a baking sheet, add: 1 head of cauliflower 2 cans of chickpeas, rinsed 500 g cherry tomatoes Season with: Coriander seeds Chili flakes Salt & pepper Step 3: Roast Everything Roast both the pepper dish and the veggie tray together for about 30 minutes . In the last 5 minutes, add a generous handful of almonds to the baking tray to toast lightly. Step 4: Make the Romesco Sauce In a blender, combine: The roasted peppers The toasted almonds 1 garlic clove 1 tbsp apple cider vinegar 1 tsp smoked paprika Blend until creamy. Add a splash of water or olive oil to adjust the consistency. To Serve Arrange the cauliflower, chickpeas, and tomatoes in a bowl or on a plate. Generously drizzle with the Romesco sauce. Optional: Top with fresh herbs like parsley or coriander, or a few drops of lemon juice. This warming bowl is more than just a delicious oven dish – it’s a loving ritual for your luteal phase. It feeds you with everything your body craves right now: warmth, grounding energy, nourishing fats, and targeted micronutrients that support your hormonal balance from the inside out.

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 Blend chickpeas and water in a food processor until smooth. Add oat flour and salt, mix into a dough and knead briefly. Shape into gnocchi pieces and cook in simmering salted water for 5 minutes, until they float. In a baking dish, combine cherry tomatoes, garlic, and olive oil. Roast at 180°C (356°F) for 20 minutes. Add coconut milk, salt, and pepper. Stir and roast for another 20 minutes. Gently mash the tomatoes with a whisk. Toss the gnocchi into the sauce and combine. 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

After menstruation, the follicular phase  begins—a time when your body prepares for ovulation. Estrogen levels gradually rise, your energy increases, and you often feel lighter and more active. During this phase, your body benefits from easily digestible, nutrient-rich meals that provide long-lasting energy and support hormonal balance. Why Is This Burrito Bowl Ideal for the Follicular Phase? In the first half of the cycle, metabolism is slower, which means your body efficiently processes complex carbohydrates and plant-based proteins . The combination of tofu, kidney beans, and whole grain rice  supports muscle growth, cell renewal, and provides sustained energy. Additionally, the fiber from beans, corn, and bell peppers  helps eliminate excess hormones efficiently. This is essential for maintaining a healthy estrogen balance  and reducing hormonal imbalances such as PMS in the second half of the cycle. Hormone-Friendly Burrito Bowl Recipe Ingredients (Serves 2) 1 onion 1 garlic clove 200 g tofu 1 tbsp balsamic vinegar 2 tbsp soy sauce 1 tsp paprika powder 1 small red bell pepper 100 g corn (canned) 150 g kidney beans (canned) 150 g whole grain rice 1 handful of salad greens (e.g., arugula or iceberg lettuce) Toppings: 4 tbsp soy yogurt 1/2 avocado 1 tsp tahini 1 tbsp nutritional yeast Instructions Cook the rice:  Prepare the whole grain rice according to package instructions in salted water. Prepare the tofu:  Crumble the tofu with your hands. Sauté the tofu:  Heat a pan with a bit of oil, finely chop the onion and garlic, and sauté. Add the crumbled tofu and cook until golden brown. Season & deglaze:  Deglaze with balsamic vinegar and soy sauce, then season with paprika powder. Add vegetables:  Dice the bell pepper and add it along with the corn and kidney beans. Briefly warm everything through. Assemble the bowl:  Place the salad greens and cooked rice in a bowl. Top with the tofu-vegetable mixture. Add toppings:  Finish with soy yogurt, avocado slices, tahini, and nutritional yeast. This hormone-friendly burrito bowl  supports hormonal balance, provides essential nutrients, and is the perfect meal for the energy-boosting follicular phase! Enjoy your meal! 😊 Have you ever consciously eaten according to your cycle? Share your experience in the comments!

Balanced hormones, steady energy, and a happy gut – sounds great, right? These zucchini herb patties  are not just delicious but also packed with nutrients that support your body, especially if you’re looking for hormone-friendly  and gut-healthy  foods. Let’s take a look at some of the key ingredients and why they are so beneficial: Why These Patties Are So Good for You 1. Zucchini – Hydrating & Supports Digestion Zucchini is low in calories and high in water , making it great for digestion and hydration. It’s also rich in fiber , which supports gut health and helps keep blood sugar levels stable – an essential factor for hormone balance . 2. Chickpea Flour – A Plant-Based Protein Powerhouse Chickpea flour is an excellent gluten-free  alternative to wheat flour. It is rich in protein and fiber , which keeps you full longer  and supports steady energy levels  throughout the day. Plus, it contains B vitamins , which are crucial for hormonal health and stress management . 3. Nutritional Yeast – A Vegan B12 & Zinc Source Nutritional yeast adds a delicious, cheesy flavor while providing vitamin B12 , essential for energy production  and brain function . It also contains zinc , a mineral that plays a key role in supporting healthy skin, immunity, and hormone balance . Recipe: Hormone-Friendly Zucchini Herb Patties Ingredients 400g zucchini, grated 1 tsp salt (to remove excess moisture) 140g chickpea flour 3 tsp baking powder 2 tbsp nutritional yeast 1 spring onion, chopped ½ red onion, finely chopped 2 garlic cloves, minced 1 handful fresh parsley, chopped 1 handful fresh mint, chopped 1 tsp salt Pepper to taste Instructions Prepare the zucchini : Sprinkle grated zucchini with salt and let it sit for about 10 minutes . Then squeeze out excess moisture. Mix all ingredients : In a bowl, combine zucchini, chickpea flour, baking powder, nutritional yeast, onions, garlic, parsley, mint, salt, and pepper. Mix until well combined. Form the patties : Shape the mixture into small patties. Bake : Place on a lined baking sheet and bake at 180°C (356°F) fan-forced  for 25 minutes , or until golden brown. Enjoy!  Serve warm as a snack, in a salad, or with your favorite dip. How to Serve These Patties As a snack  – Dip them in hummus or avocado cream . In a bowl  – Pair them with quinoa, leafy greens, and tahini dressing . In a wrap  – Serve them with yogurt sauce and fresh veggies  in a whole-grain wrap. These hormone-friendly patties  are easy to make, nourishing, and perfect for meal prep! Give them a try and let me know how you like them.

Craving a lasagna that not only tastes amazing but also gives your body a powerful boost? This nutrient-packed, protein-rich lasagna is tailored to meet women’s unique health needs. It provides essential protein for hormone balance, fiber for a healthy gut, and iron to fuel your energy levels—all while being completely plant-based! Perfect for anyone who wants to enjoy a delicious meal and nurture their health at the same time. 1. Plant-Based Proteins for Hormone Balance and Recovery Hormone production relies on high-quality amino acids, which are abundant in plant-based proteins. This lasagna features tofu  and white beans , both excellent sources of protein: Tofu  provides a complete plant-based protein with all essential amino acids and is easily digestible. White beans  are rich in fiber and also contain iron and magnesium, promoting muscle relaxation and stress regulation. The combination of these ingredients ensures your body gets optimal support—whether it’s after exercise, during stressful times, or throughout your cycle. 2. Fiber for a Healthy Digestion A healthy digestion is key to hormonal balance since the gut helps eliminate excess hormones like estrogen from the body. This lasagna is packed with fiber from vegetables , white beans , and gluten-free corn or rice lasagna sheets . Fiber: Promotes gut health by acting like a "broom," cleaning the digestive tract. Keeps you feeling full for longer and stabilizes blood sugar—helpful in avoiding cravings. A fiber-rich diet also supports your gut microbiome, which is closely linked to hormonal health. A healthy gut = balanced hormones! 3. Iron for Energy and Vitality Women lose iron regularly during menstruation and need to replenish it through diet. The white beans  in the ricotta mix are a fantastic plant-based iron source. When paired with tomatoes  (rich in Vitamin C), iron absorption is enhanced. Iron is essential for red blood cell production and oxygen transport throughout the body. Including enough iron in your diet helps combat fatigue and boosts your energy levels. The Recipe: Protein-Packed Lasagna Ingredients for the Vegetable Sauce: 1 onion, finely chopped 2 garlic cloves, minced Mixed vegetables (e.g., zucchini, carrots, bell peppers, spinach) 500 ml tomato passata 1 tsp vegetable bouillon powder Seasonings (e.g., oregano, thyme, paprika) Ingredients for the Ricotta-Bechamel: 200 g tofu 250 g white beans (cooked) 150 ml plant-based milk (e.g., oat milk) Salt, pepper, garlic powder 4 tbsp nutritional yeast Other Ingredients: Gluten-free corn or rice lasagna sheets Instructions: Prepare the Vegetable Sauce: Sauté the onion and garlic in a little oil. Add the mixed vegetables and cook briefly. Stir in the tomato passata and bouillon, add seasonings, and simmer until thickened. Make the Ricotta-Bechamel: Blend tofu, white beans, plant-based milk, nutritional yeast, and seasonings until smooth. Layer the Lasagna: Start with a layer of vegetable sauce. Add a layer of lasagna sheets. Repeat with vegetable sauce, then ricotta-bechamel. Continue layering until all ingredients are used, ending with ricotta-bechamel. Bake: Cover the lasagna with foil and bake at 240 °C (475 °F) for 35 minutes. Remove the foil and bake for an additional 20 minutes at 200 °C (400 °F), until the top is golden brown. This lasagna isn’t just delicious—it’s a true nutrient powerhouse that benefits women at any stage of life. It supports hormone balance, promotes a healthy gut, and helps maintain optimal iron levels for sustained energy and vitality. Give it a try and experience how it can transform your meals into a source of strength and health. 😊 Enjoy and thrive!