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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!

The different phases of the menstrual cycle bring unique nutritional needs. These savory protein pancakes are perfect for the ovulatory phase, supporting hormone balance, energy, and gut health. Made with chickpea flour, coconut milk, a hint of spicy chili oil, and the probiotic benefits of sauerkraut, they’re both delicious and nutrient-rich. Health Benefits 1. Plant-Based Protein for Muscle and Hormone Balance Chickpea flour is rich in high-quality plant-based protein. During the ovulatory phase, protein intake is especially important to help stabilize hormone levels and maintain steady energy. Protein also supports muscle development and tissue health, which is essential for overall wellness and physical performance. 2. Probiotic Sauerkraut for a Healthy Gut Flora Sauerkraut, a fermented food, is packed with probiotics that promote a healthy gut flora, enhance nutrient absorption, and support the immune system. This can be particularly beneficial during hormonal fluctuations. 3. Anti-Inflammatory Chili Oil The touch of chili oil adds flavor and anti-inflammatory benefits, helping to regulate inflammation in the body, which can be especially helpful during the ovulatory phase. Recipe: Savory Protein Pancakes with Sauerkraut Ingredients: 300 ml coconut milk 350g chickpea flour A dash of spicy chili oil 1 tsp baking powder 1 tsp salt 100g sauerkraut Instructions: Prepare the Batter : Combine coconut milk, chickpea flour, chili oil, baking powder, and salt in a bowl, mixing until smooth. Fold in the Sauerkraut : Gently fold the sauerkraut into the batter to evenly distribute it. Cook the Pancakes : On the Stovetop : Lightly grease a nonstick pan, then pour in portions of the batter. Cook on medium heat until golden brown on each side. In the Oven : Drop small portions of batter onto a parchment-lined baking sheet and bake at 180°C (350°F) for around 30 minutes. This recipe makes about 6 pancakes and pairs perfectly with a fresh salad. The combination of plant-based protein, probiotic-rich sauerkraut, and anti-inflammatory chili oil makes these pancakes a true power food for the ovulatory phase—ideal for women looking to support their health naturally.

Autumn is the perfect season for warm, satisfying dishes with seasonal ingredients. One of the standout elements is making the dough from scratch, which is simpler and faster than you might think, adding extra value to this recipe. Health Benefits This healthy pumpkin quiche is not only a treat for the taste buds but also a valuable support for your health—especially for women. Here are some highlights: Plant-Based Proteins for Muscle and Hormone Balance The combination of chickpea flour, soy flour, and smoked tofu provides high-quality plant-based protein that our bodies need to support muscles, skin, and hormones. For women, protein is especially important to promote hormonal balance and maintain stable energy levels. Immune System Support with Pumpkin Pumpkin is not just an autumn classic; it’s also rich in beta-carotene. This antioxidant converts to vitamin A in the body, which strengthens our immune system and helps protect us from colds during the colder months. Additionally, vitamin A supports skin health, which is especially beneficial in dry winter air. Iron for Vitality and Energy Amaranth, an ingredient in the dough, is an excellent plant-based source of iron. Since women tend to be more prone to iron deficiency, it’s important to regularly include iron-rich foods in the diet. Iron is essential for red blood cell production and oxygen transport throughout the body—a critical factor in preventing fatigue and helping us feel energized. Recipe for Healthy Pumpkin Quiche Dough: 140g chickpea flour 75g amaranth 60g soy flour 4 tbsp olive oil 1 tsp salt 125 ml water Preparation : Combine all the ingredients for the dough and roll it out to form a smooth dough. Topping: 300g pumpkin, thinly sliced 75g mushrooms 1 leek 100g smoked tofu, cubed Rosemary needles Spread the ingredients evenly over the dough. Filling: 250g silken tofu 2 tbsp almond butter 1 tbsp cornstarch 1 tsp kala namak (black salt) Pepper to taste Mix all the filling ingredients well and pour over the quiche. Baking : Bake the quiche in a preheated oven at 200°C (top and bottom heat) for about 30 minutes. This recipe is ideal for an autumnal dinner or a nutritious meal that can be enjoyed the next day as well. The combination of plant-based proteins, beta-carotene, and iron makes this pumpkin quiche a true powerhouse for health. Give it a try and let yourself be delighted by the autumn flavors and nutrient variety!

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: Place the chestnuts, cacao powder, oats, ground almonds, maple syrup, hemp seeds, and peanut butter into a food processor. Blend until smooth. Press the mixture evenly into a lined 20x20 cm baking dish and smooth the top. Melt the chocolate with the coconut oil and pour it over the pressed mixture, spreading it evenly. Sprinkle a little sea salt on top and refrigerate for about 2 hours until firm. 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!

The follicular phase, which spans from Day 5 to Day 10 of the cycle, is a period of growth and regeneration. During this phase, your body prepares for ovulation, often accompanied by increased energy and vitality. To support this phase optimally, it’s essential to focus on lighter, cooling foods and mindful nutrition that nourishes your gut and promotes hormone production. Here’s a holistic guide to caring for yourself during the follicular phase: 1. Eat Less, but Focus on Lighter and Nutrient-Dense Foods During the follicular phase, your body doesn’t require excessive food, but it does need high-quality nutrients. Focus on lighter meals that have a cooling effect and support your gut health. Raw, minimally processed foods can help lighten the body’s load while providing essential nutrients to prepare for the upcoming ovulatory phase. 2. Fasting to Support Natural Regeneration In this phase, intermittent fasting can be beneficial. A fasting window of 15 to 17 hours can help ease digestion and promote regeneration. For instance, you could start with a 15-hour fast on Day 5 and gradually extend it to 17 hours by Day 10. This practice allows your body to rest and rejuvenate, while also supporting hormone production. 3. Flax and Pumpkin Seeds Incorporating flax and pumpkin seeds into your diet during the follicular phase helps regulate estrogen levels and supports hormonal balance. These seeds are rich in fiber and essential fatty acids, which can have a positive effect on hormonal health. 4. Phytoestrogen-Rich and Probiotic Foods To support hormonal health, include phytoestrogen-rich foods in your diet. These include fermented foods such as sauerkraut, kimchi, kefir, seeds, cruciferous vegetables (like broccoli and cabbage), garlic, soy, sesame, and nuts. These foods can help stabilize estrogen levels. Probiotic-rich foods like miso, tempeh, kombucha, and pickled cucumbers are also crucial. They promote healthy gut flora, which in turn positively impacts hormone production and boosts the immune system. 5. Raw, Colorful, and Light: Fresh, Vibrant Foods In this phase, focus on consuming colorful and fresh foods. Berries, raw vegetables, leafy greens, smoothies, and green juices are perfect choices. These foods are easy to digest and packed with nutrients that energize and invigorate the body. 6. More Intense Workouts During the follicular phase, your energy levels are typically higher, making it an ideal time for more intense workouts. Strength training or cardio exercises are great ways to enhance physical fitness and promote circulation. However, be careful not to overdo it, as overly intense workouts can interfere with hormone production. Holistic Care During the Follicular Phase The follicular phase is a time to support your body in light and cooling ways. By focusing on raw, colorful foods, fermented products, and healthy fats, you can boost your well-being and keep your hormones in balance. Prioritize regular, moderate meals, intermittent fasting, and appropriate exercise to make the most out of this cycle phase.

Today, I’m sharing a nutrient-rich recipe designed specifically to nourish and strengthen the body during the menstrual phase. It contains a combination of nutrients that can help alleviate discomfort and promote well-being. Why This Nutrient-Rich Recipe is So Powerful: Spinach – Rich in Magnesium, Calcium, and Vitamin B6 Dark leafy greens like spinach are among the best natural sources of magnesium, a mineral that helps with muscle cramps and promotes relaxation. Calcium supports muscle function and contributes to bone strength. Vitamin B6, also found in spinach, can help balance mood swings that often occur during menstruation. Tahini – Sesame Paste for Seed Cycling and Extra Calcium Sesame is particularly rich in calcium and lignans, which support healthy hormone balance. During the luteal phase, which prepares the body for menstruation, sesame can help balance estrogen levels. Tahini also provides healthy fats that help prolong satiety and stabilize blood sugar levels. Chickpeas – Slow Carbs for Steady Energy Energy dips can easily occur during menstruation. Chickpeas, rich in slowly digestible carbohydrates, help maintain stable blood sugar levels, preventing energy crashes. They are also an excellent source of plant-based protein, supporting muscle recovery. Peas – Fiber and Protein for Healthy Digestion Many women struggle with digestive issues like bloating or constipation during their menstrual cycle. Peas are high in fiber, which can stimulate digestion and reduce bloating. They also provide high-quality plant protein that stabilizes blood sugar and offers sustained energy. Lemon – Vitamin C for Better Iron Absorption The vitamin C content in lemon helps the body better absorb the iron found in chickpeas and spinach. This is especially important as the body loses iron during menstruation. Recipe: Nutrient-Packed Stew for the Menstrual Phase Ingredients: 2 onions 4 cloves of garlic 2 cans of chickpeas 1 tsp ground turmeric 2 tsp ground cumin 2 tbsp tahini 4 tbsp coconut yogurt 2 handfuls of spinach 200 g frozen peas 1 lemon Salt and pepper to taste Instructions: Sauté the onions and garlic in a bit of oil until translucent. Add the cumin and turmeric, and briefly toast them to release their flavors. Add the chickpeas and green peas, heating them until warm. Stir in the coconut yogurt, tahini, spinach, and the juice of the lemon. Season with salt and pepper, and serve. This simple yet effective recipe naturally supports the body during the menstrual phase and helps alleviate discomfort. The combination of nutrients like magnesium, calcium, fiber, and plant proteins provides a balanced diet that women particularly need during this time.