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The menstrual phase, which typically spans the first 1-4 days of the cycle, is a time when your body requires extra care and attention. This phase can be accompanied by fatigue, cramps, and low energy, making it essential to adopt a more nurturing approach to your diet and lifestyle. By aligning your food intake, fasting windows, and exercise routines with the needs of your body, you can optimize your health and support the natural hormonal fluctuations occurring during this phase. Here’s a holistic guide to caring for yourself during the menstrual phase. 1. What to Eat During the Menstrual Phase During menstruation, your body naturally doesn't require excessive amounts of food. It’s important to focus on quality over quantity , sticking to 2-3 meals  per day with no snacking in between. Focus on consuming warm, comforting foods , such as soups, stews, and lightly cooked vegetables. This helps to support digestion and create a soothing internal environment. Prioritize healthy proteins and fats, which help stabilize energy levels. Opt for leafy greens  like kale, spinach, arugula, and watercress. Incorporate colorful vegetables such as tomatoes, carrots, cucumbers, and celery  into your meals. Healthy fats like nuts, olive oil, avocados , and fatty fish like salmon  support brain function and hormonal health. Plant-Based Proteins: Include options like tofu, tempeh, chickpeas, legumes, and edamame  to help with tissue repair and recovery. These protein sources are also rich in essential nutrients that support overall well-being. Mineral-Rich Foods: To replenish the nutrients lost during menstruation, consume foods like seaweed, nori, buckwheat, figs, cacao, chia seeds, mulberries , and bananas . These foods are abundant in minerals , which support adrenal function and overall energy balance. Iron-Rich Foods: Menstruation can lead to a loss of iron, so including spinach, molasses, and white beans  in your diet helps to maintain healthy iron levels, preventing fatigue and boosting energy. Omega-3s for Inflammation & Mood: Foods rich in omega-3 fatty acids , such as salmon  and walnuts , help reduce inflammation, enhance mood, and support hormone production. 2. Seed Cycling: Flax and Pumpkin Seeds Incorporating flax and pumpkin seeds  into your diet during this phase supports hormone balance. These seeds provide essential fatty acids and phytoestrogens that help regulate estrogen and promote overall menstrual health. 3. Fasting for Gentle Detox A gentle fast of 13 hours can help give your digestive system a break and allow your body to focus on rejuvenation and hormone regulation. However, it’s essential to listen to your body’s signals and not push yourself to fast if it doesn't feel right for you. 4. Gentle Exercise: Low-Impact Movement During this time, it's important to not push yourself too hard . Instead, opt for low-impact exercises  such as a gentle 20-minute walk or yoga. These activities help promote blood flow without putting stress on the body, allowing you to stay active while honoring your energy levels. The menstrual phase is a time to slow down, nourish your body, and take a holistic approach to self-care. By focusing on nutrient-dense foods, practicing mindful fasting, and incorporating gentle movement, you can align your body with its natural rhythms and feel more balanced throughout your cycle. Embrace warm, comforting foods, herbal teas, and low-stress activities to foster an environment of healing and restoration during this phase. This guide aims to help you feel empowered and supported in your journey towards a healthier, more balanced menstrual cycle.

The luteal phase, the second half of the menstrual cycle, is a time when the body requires extra care. This phase, which begins after ovulation and lasts until the start of menstruation, can bring about symptoms such as fatigue, mood swings, or even water retention. To support the body during this phase, vitamins like B and minerals such as magnesium play a key role. A balanced, nutrient-dense ice cream can work wonders during this time—and who wouldn’t love enjoying a delicious treat that also nourishes the body? Why Vitamin B and Magnesium Are Important During the Luteal Phase During the luteal phase, the hormone progesterone increases. This hormone prepares the body for a potential pregnancy and can bring various symptoms along with it. To maintain hormonal balance and alleviate symptoms such as irritability, fatigue, and cramps, Vitamin B and magnesium are essential: Vitamin B6  is known for regulating hormones and helping reduce PMS symptoms such as irritability and mood swings. Magnesium  relaxes the muscles, alleviates cramps, and promotes better sleep—particularly important during this phase, when hormonal changes can often lead to higher stress levels. Magnesium and B Vitamins in the Ice Cream Recipe The following ice cream recipe is not only incredibly tasty but also contains many of the nutrients that can benefit you during the luteal phase: Cashews and Almonds : Both nuts are rich in magnesium, which calms and relaxes the body. They also provide Vitamin B6, which helps regulate hormones. Dates : These naturally sweet fruits are packed with fiber and Vitamin B6, making them a valuable addition. They provide energy and aid in digestion. Coconut Milk : While not high in magnesium or B vitamins, coconut milk contains healthy fats that help keep the body balanced. Beetroot : Beetroot is an excellent source of iron, folate, and magnesium, making it ideal for the luteal phase. It helps reduce fatigue and stabilizes energy levels. Benefits of Homemade Ice Cream Homemade ice cream offers numerous advantages beyond just great taste: Ingredient Control : You choose what goes into it—no artificial flavors or preservatives, just pure, natural ingredients. Targeted Nutrient Supply : This recipe provides key nutrients like magnesium and Vitamin B6, which are specifically tailored to meet your body’s needs during the luteal phase. Free of Refined Sugars : Instead of sugar, the recipe uses dates and honey for natural sweetness without causing sharp spikes in blood sugar levels. Versatility : You can adapt the ingredients to suit your taste, adding more sweetness, experimenting with different nuts, or introducing new flavors. Luteal Phase Ice Cream Recipe Ingredients: 100g cashews (soaked) 100g almonds (soaked) 100g dates (soaked) 200ml coconut milk 100ml beetroot water (I recommend using the water from boiled beets, like in my beetroot hummus recipe .) A pinch of salt Vanilla to taste 1 tablespoon honey (optional) Instructions: Drain the soaked cashews, almonds, and dates. Add them to a blender with the remaining ingredients and blend until smooth. Pour the mixture into a freezer-safe container and freeze. Before serving, allow the ice cream to soften for a few minutes so it becomes creamy. This homemade ice cream is not only a refreshing and healthy treat, but also a powerful nutrient booster—especially during the luteal phase. The cashews and almonds provide valuable magnesium and Vitamin B6, while beetroot and dates offer additional vital nutrients. It’s an ideal way to nourish your body with essential vitamins and minerals, while also satisfying your sweet cravings in a healthy way. So go ahead, treat yourself to a break and enjoy some ice cream that not only tastes great but also does your body good!

Seed cycling is a holistic approach that helps women regulate their hormones naturally. This method involves the intentional consumption of specific seeds during different phases of the menstrual cycle. The cycle is divided into two main phases: the follicular phase and the luteal phase. Understanding the Cycle: Follicular Phase (Day 1–14): This phase starts on the first day of menstruation and ends with ovulation. Estrogen is the dominant hormone during this time. Recommended Seeds:  Flaxseeds and Pumpkin Seeds Why?  Flaxseeds contain lignans, which help balance estrogen levels, while pumpkin seeds provide zinc, which supports progesterone production in the next phase. Luteal Phase (Day 15–28): This phase begins after ovulation and ends with the onset of the next menstruation. Progesterone is the dominant hormone in this phase. Recommended Seeds:  Sunflower Seeds and Sesame Seeds Why?  Sunflower seeds are rich in selenium, an important antioxidant that supports liver function and helps regulate hormones. Sesame seeds contain lignans and essential fatty acids that promote progesterone production and support a balanced hormonal profile. How Does Seed Cycling Work? Seed cycling aims to support the body’s natural hormonal balance by consuming specific seeds during the appropriate phase of the cycle. These seeds provide nutrients that assist the body in producing and regulating estrogen and progesterone. This method is particularly beneficial for women experiencing hormonal imbalances, such as irregular periods, PMS (Premenstrual Syndrome), hormonal acne, or other menstrual issues. Tips for Implementation: Grind Fresh:  To ensure maximum nutrient absorption, the seeds should be freshly ground. Crushing the seeds helps your body better absorb the nutrients they contain. Easy Integration:  Seeds can be easily incorporated into your daily diet by sprinkling them over cereal, yogurt, salads, or smoothies. Focus on the Luteal Phase: During the luteal phase, which is the second half of the cycle, the focus is on supporting progesterone levels. Sunflower and sesame seeds play a crucial role in this phase. These seeds provide essential nutrients that help prepare the body for a potential pregnancy while supporting overall hormonal health. What to Eat in a Day To fully benefit from seed cycling, here are three recipes perfect for the luteal phase: Breakfast: Granola This homemade granola combines oats with chopped nuts and a mix of seeds, particularly sunflower and sesame seeds. Sunflower seeds provide selenium, which supports hormone balance during the luteal phase. This granola is an easy way to incorporate the necessary seeds into your diet. Lunch: Yogurt Dip with Carrots This creamy yogurt dip is garnished with roasted sesame seeds, which are rich in lignans that support progesterone production. Paired with roasted carrots and chickpeas, this dish is nutrient-dense and ideal for this phase of the cycle. Dinner: Falafel on Tahini Sauce Sesame seeds are the key ingredient in tahini, a paste used in this recipe. Combined with homemade falafel and a fruity apricot chutney, this meal is balanced with healthy fats and vital nutrients, perfectly supporting your body during the luteal phase. These recipes offer delicious and nutritious ways to complement seed cycling during the luteal phase, promoting natural hormonal balance.

The right nutrition can significantly contribute to supporting women's health, particularly when it comes to iron levels and hormonal balance. This recipe is specifically designed to promote optimal health through nutrient-rich ingredients like chickpeas, sesame seeds, and lemon juice. Discover why iron, vitamin C, and sesame are so crucial and how you can combine these power nutrients into a delicious dish. Iron: An Essential Nutrient for Women Iron is crucial for women's health. It plays a central role in oxygen transport in the blood as it is an essential component of hemoglobin. Due to monthly blood loss from menstruation, women have a higher iron requirement than men. An iron deficiency can lead to anemia, which manifests in symptoms such as fatigue, weakness, and difficulty concentrating. Iron-Rich Ingredients in the Recipe: Chickpeas:  These legumes are an excellent plant-based source of iron. Cumin:  Spices like cumin also contain iron and can help meet daily iron needs. Vitamin C and Iron Absorption: A Powerful Duo Vitamin C is a true powerhouse when it comes to enhancing iron absorption. Particularly, plant-based iron, which is present in non-heme form, is absorbed less efficiently by the body than iron from animal sources. This is where vitamin C comes in: It converts iron into a form that is more readily accessible to the body. Vitamin C-Rich Ingredients in the Recipe: Lemon Juice:  The lemon in the yogurt dip is a rich source of vitamin C and thus supports the absorption of iron from chickpeas and cumin. Carrots:  Although carrots contain less vitamin C than lemons, they still contribute a small amount to your vitamin C intake. Sesame Seeds and Hormonal Balance: A Powerful Superfood Sesame seeds are a small but mighty superfood when it comes to women’s hormonal health. They contain healthy fats, vitamins, and minerals that support the production and regulation of hormones. How Sesame Seeds Support Hormonal Balance: Phytoestrogens:  Sesame seeds contain lignans, a type of phytoestrogen that can help balance estrogen levels in the body. This is particularly beneficial during menopause or with irregular cycles. Magnesium:  Sesame seeds are rich in magnesium, which plays a crucial role in muscle relaxation, including the uterus, and can help alleviate menstrual cramps. Zinc:  Sesame seeds are also a good source of zinc, a mineral important for hormone regulation and immune function support. The Recipe: Roasted Carrots and Chickpeas with Yogurt Dip and Sesame Topping Ingredients: A bunch of carrots 250g chickpeas (preferably from a can, drained) Salt 400g plant-based yogurt 1 clove of garlic, crushed 1 tsp cumin Juice of half a lemon Pepper and salt to taste Sesame seeds for topping Olive oil Paprika powder Preparation: Prepare the Carrots and Chickpeas:  Peel the carrots and cut them into strips. Place them on a baking sheet along with the chickpeas. Drizzle with olive oil, season with salt, and roast at 180 degrees Celsius for about 25 minutes, until the carrots are tender and slightly caramelized. Make the Yogurt Dip:  Place the plant-based yogurt in a bowl. Add the crushed garlic, cumin, lemon juice, and season with pepper and salt. Stir well until all ingredients are evenly distributed. Serve:  Arrange the roasted carrots and chickpeas on a plate. Serve the yogurt dip alongside or drizzled over the top. Garnish with sesame seeds, a splash of olive oil, and a sprinkle of paprika powder. This recipe is not only delicious but also packed with nutrient-rich ingredients specifically tailored to women's needs. From supporting iron levels to improving iron absorption through vitamin C, and promoting hormonal balance through sesame seeds, every element of this dish helps to enhance women's health in a holistic way. Try it out and enjoy the positive effects on your body and well-being!

When it comes to healthy, nutrient-rich snacks, hummus is a true all-rounder. Not only is it incredibly versatile and delicious, but it's also packed with nutrients that are particularly beneficial for women. In this blog post, I'll show you how to make the creamiest hummus while highlighting the health benefits of this delicious dip. Protein-Rich and Satisfying Hummus is an excellent source of plant-based protein, thanks to the chickpeas that form the base of this recipe. Protein is essential for muscle growth and maintaining healthy hair and nails. It keeps you feeling full for longer and helps stabilize your blood sugar levels, which is especially important for women to avoid cravings and maintain a steady energy level throughout the day. Hormonal Balance Chickpeas contain phytoestrogens, which can help balance hormone levels. These plant compounds act similarly to the female hormone estrogen, offering natural support, particularly during menopause or menstrual discomfort. Additionally, tahini used in hummus is rich in healthy fats and minerals like calcium and magnesium, which play a crucial role in hormone balance. Natural Energy Booster The combination of proteins, healthy fats, and complex carbohydrates in hummus provides long-lasting energy. Instead of a quick sugar spike, hummus offers a steady release of energy, keeping you alert and focused throughout the day. This makes it an ideal snack before a long workday or an intense workout. The Recipe: How to Make creamy Hummus Now for the most important part: the recipe! Here's how to make perfect hummus and the two key factors that are crucial for achieving an exceptionally creamy consistency. Ingredients: 250g chickpeas (soaked overnight) Juice of 1 lemon 2 garlic cloves 80g tahini 1 tsp salt 3 tsp cumin Chickpea cooking water Instructions: Rinse the soaked chickpeas and cook them in fresh water for about an hour. First tip for creamy hummus:  After cooking, leave the chickpeas in the pot on the turned-off stove with the lid on for as long as possible. This makes them extra tender. Do not discard the chickpea cooking water; set it aside. This water is key to achieving the creamy consistency. Add the chickpeas, lemon juice, garlic, tahini, salt, and cumin to a blender. Second tip for creamy hummus:  Gradually add the reserved cooking water until the desired creaminess is achieved. The more you add, the creamier your hummus will be. Blend everything thoroughly until smooth and creamy. If necessary, add more cooking water or lemon juice to adjust the consistency or flavor. This hummus offers a wealth of health benefits, particularly tailored to the needs of women. It's protein-rich, supports hormonal balance, and provides long-lasting energy. With these two simple tips for preparation, your hummus will be especially creamy and irresistibly delicious. Enjoy making it!

In today's recipe, zucchini takes center stage, paired with sun-ripened tomatoes. This combination not only delights the taste buds but also offers significant health benefits, making it a perfect dish for your summer wellness. Zucchini: A Nutrient-Packed Summer Star Zucchini isn’t just a highlight in summer cuisine; it’s also a true superfood for your health. With its high water content, zucchini is exceptionally low in calories and helps keep your body hydrated on hot days. It’s also rich in essential nutrients like Vitamin C, which strengthens the immune system, and potassium, which supports heart health by helping to regulate blood pressure. In addition, zucchini provides valuable dietary fiber, aiding digestion and ensuring a lasting feeling of fullness—ideal for a light and satisfying summer meal. The antioxidants found in zucchini, such as carotenoids, protect cells from oxidative stress and contribute to skin health, a crucial benefit during summer when your skin is more frequently exposed to the sun. Tomatoes: Natural Protection from the Sun Tomatoes are rich in lycopene, a powerful antioxidant known for its ability to protect the skin from harmful UV rays. This makes tomatoes an excellent ingredient in a summer dish that not only refreshes but also shields your skin from within. Especially during the sunny months, a diet rich in lycopene-containing foods like tomatoes can help keep your skin healthy and radiant. Cashew and Spinach Pesto: For Hormonal Balance and a Good Mood The pesto in this recipe is not only incredibly delicious but also a real boon for your well-being. Cashews are rich in magnesium, which has a calming effect on the nervous system and can help stabilize mood swings—a key factor for women experiencing hormonal changes. Spinach, also used in the pesto, is an excellent source of iron, which is particularly important for women to offset the natural iron loss during menstruation. Iron also boosts energy levels and combats fatigue, helping you feel vital and balanced throughout the day. Recipe: Baked Zucchini with Cashew-Spinach Pesto Ingredients: 5 slices of a large zucchini, each about 2 cm thick Salt and pepper 5 thick slices of a tomato Italian herbs (e.g., oregano, basil) 1 small bowl of water For the Pesto: 60g cashews 50ml hot water 15g tree spinach (or regular spinach or any other greens) 5g basil 1 tbsp olive oil 1/2 red onion 3 sprigs of chives 1/2 date 1/2 tsp salt Instructions: Slice the zucchini into 2 cm thick rounds. Season with salt and pepper. Slice the tomato into 5 thick rounds and sprinkle with Italian herbs. Place the zucchini and tomato slices together in a baking dish. Add a small bowl of water to keep the vegetables moist while baking. Bake everything at 180°C (350°F) for about 20 minutes. For the Pesto: Blend all the ingredients except for the spinach and basil in a blender until smooth. Add the spinach and basil and blend briefly to avoid over-pureeing the fresh herbs. Finishing Touches: Top the baked zucchini slices with the pesto and place a tomato slice on top of each. Spread a bit of tahini on top and sprinkle with nutritional yeast. Place everything back in the oven for a few minutes until the dish is lightly "gratinated." This summery zucchini dish is not only a delicious way to enjoy your garden harvest but also a nutrient-rich meal that nourishes the body with essential vitamins and minerals while being light and easy to digest. The combination of zucchini, tomatoes, and nutrient-packed pesto makes it a perfect summer meal that’s good for both body and soul. Take advantage of zucchini season this summer to treat your body to this nutritious delight—and enjoy the many health benefits this dish has to offer!

In our fast-paced world, it can be challenging to maintain a balanced diet that not only fuels us with energy but also provides lasting satiety. A key factor in achieving this can be sufficient protein intake, particularly from plant-based sources. But how much protein is actually necessary, and how can we best integrate it into our daily lives without losing sight of intuitive eating and our body’s natural signals? Why Protein is Crucial for Satiety Proteins are essential building blocks of our body and play a significant role in satiety. They not only help stabilize blood sugar levels but also influence hormones that regulate hunger, such as ghrelin. By incorporating enough protein into your meals, you can help ensure that you feel fuller and more satisfied for longer periods, which can help prevent cravings and unhealthy snacking. How Much Protein is Necessary? The exact amount of protein you need can vary depending on your individual lifestyle, activity level, and goals. Generally, it is recommended to consume about 0.8 to 1.2 grams of protein per kilogram of body weight daily. For a woman weighing 60 kilograms, this equates to roughly 48 to 72 grams of protein per day. However, it's important to remember that these numbers serve as guidelines and don’t need to be strictly followed. The Benefits of Plant-Based Protein Plant-based proteins offer a variety of health benefits. They are not only rich in fiber but also packed with vitamins, minerals, and antioxidants that contribute to overall health. Sources of plant-based protein include legumes like lentils and chickpeas, quinoa, chia seeds, nuts, tofu, and tempeh. These foods are easy to incorporate into your daily routine and can be used to create a variety of delicious dishes. Intuitive Eating and Listening to Your Body While it's important to pay attention to your protein intake, it shouldn’t become an obsession. Our bodies are capable of signaling what they need when we learn to listen to our instincts again. Intuitive eating means paying attention to your body's natural signals and trusting that it knows what’s best for you. Many women who rely on their instincts find that they naturally consume enough protein without needing to consciously think about it. What You Could Eat in a Day Breakfast: Tofu Scramble with Oat Bread A serving of this dish provides around 25g of protein and offers a balanced and satisfying breakfast with a combination of tofu, oats, and seeds. Lunch: Quinoa Wraps with Hummus and Raw Vegetable Salad This meal contains about 33g of protein per serving and is an excellent combination of plant-based proteins and fresh vegetables to keep you energized throughout the day. Dinner: Falafel with Tahini Sauce and Apricot Chutney A serving contains approximately 15.6g of protein and offers a delicious way to fuel your body with plant-based protein. This dish also freezes well, making it particularly convenient for meal prepping. Dessert: Mozart Cubes This recipe is a surprisingly good source of protein, particularly due to the combination of nuts, legumes, and chocolate. A serving provides about 12.7g of protein , making it a delicious and satisfying addition to a balanced diet. It’s not only rich in plant-based protein but also in healthy fats, which contribute to overall well-being. With these versatile and nutrient-rich recipes, you can ensure that you’re getting enough protein without sacrificing enjoyment. Remember, balance and mindfulness are key to a healthy and satisfying diet.

The luteal phase, the second half of the menstrual cycle, brings about numerous physiological changes. Particularly noteworthy are the reduced insulin sensitivity and increased need for carbohydrates, often leading to cravings. Here, I explain these connections and present a plant-based nutrition strategy along with suitable recipes. Insulin Resistance and Carbohydrate Needs During the luteal phase, which lasts about 14 days, the hormone progesterone increases. This hormone can reduce insulin sensitivity, making the body less efficient at responding to insulin. As a result, blood sugar levels can rise more easily. Progesterone also increases energy requirements, which can boost appetite and the craving for carbohydrate-rich foods. Plant-Based Nutrition Strategy in the Luteal Phase Complex Carbohydrates: Whole Grains:  Oats, quinoa, brown rice, and whole grain bread provide lasting energy and help stabilize blood sugar levels. Vegetables and Fruits:  Fiber-rich vegetables like broccoli, carrots, pumpkin, and fruits like berries, apples, and pears also help stabilize blood sugar levels and reduce sweet cravings. Protein-Rich Plant Foods: Legumes:  Lentils, chickpeas, beans, and peas are excellent plant-based protein sources that help control cravings and provide satiety. Nuts and Seeds:  Almonds, walnuts, chia seeds, and flaxseeds are rich in proteins and healthy fats. Healthy Fats: Avocados:  They are an excellent source of healthy fats that support hormone production. Plant Oils:  Olive oil, flaxseed oil, and hemp oil help stabilize blood sugar levels. Magnesium and Vitamin B6: Magnesium-Rich Foods:  Dark chocolate (at least 70% cocoa), almonds, cashews, sunflower seeds, and spinach can help alleviate PMS symptoms. Vitamin B6:  Bananas, sweet potatoes, spinach, and chickpeas can stabilize mood and support serotonin levels. What You Could Eat in a Day Morning: Sweet Potato Smoothie Bowl This smoothie bowl combines sweet potatoes with mango and silken tofu for a creamy and nutrient-rich meal. Sweet potatoes are rich in complex carbohydrates that help keep blood sugar levels stable, while silken tofu is a good source of protein. Lunch: Quinoa Wraps with Ras el Hanout Hummus and Raw Vegetable Salad These wraps made from quinoa and chia seeds are gluten-free and high in fiber, which helps stabilize blood sugar. The hummus made from chickpeas and almond butter provides proteins and healthy fats, while the raw vegetable salad is rich in vitamins and minerals. Dinner: Oat Bread Oat bread contains a mix of various flours and seeds, providing a good source of fiber and healthy fats. It is ideal for preventing cravings and keeping blood sugar levels stable. Dessert: Mozart Cubes This healthy version of Mozartkugeln consists of layers of nuts, beans, and chocolate. Hazelnuts and almonds provide healthy fats and proteins, while beans and dates offer fiber and natural sweetness. In the luteal phase, a plant-based diet rich in complex carbohydrates, plant proteins, healthy fats, as well as magnesium and vitamin B6, can help stabilize blood sugar levels and reduce cravings.

These wraps with Ras el Hanout Hummus and Raw Vegetable Salad are a true power package. Let's take a look at the health highlights of this recipe and why it fits perfectly into a balanced diet. The Perfect Balance: Proteins, Healthy Fats, and Complex Carbohydrates Our body needs a balanced mix of proteins, healthy fats, and complex carbohydrates to function optimally. This recipe delivers exactly that: Proteins:  Quinoa, chickpeas, and chia seeds are excellent plant-based protein sources that provide your body with essential amino acids and are crucial for muscle growth and repair. Healthy Fats:  Chia seeds and almond butter offer healthy omega-3 fatty acids and vitamin E, which have anti-inflammatory properties and promote heart health. Complex Carbohydrates:  Quinoa and chickpeas provide complex carbohydrates that help stabilize blood sugar levels and deliver long-lasting energy. Homemade Wraps: Simple and Healthy Homemade wraps are not only easy to prepare but also much healthier than store-bought versions. Many store-bought wraps contain additives, preservatives, and unnecessary sugars. With this recipe, you know exactly what's in it: pure, natural ingredients with no hidden additives. Quinoa: A Nutrient-Rich Superfood Quinoa is a true superfood and ideal for a healthy diet. It is rich in fiber, magnesium, B vitamins, iron, calcium, potassium, and antioxidants. These nutrients are especially important for women's health, as they support muscle recovery, promote digestion, and strengthen heart health. Soaking quinoa overnight has several benefits. It reduces the level of phytic acid, which can inhibit the absorption of minerals, and makes the quinoa easier to digest. This allows your body to better absorb and process the nutrients. The Recipe: Quinoa Wraps: 150g quinoa, soaked overnight 150ml water 1.5 tbsp chia seeds 1 tsp salt Blend everything together and cook the wraps in a pan. Ras el Hanout Hummus: 500g chickpeas 60g almond butter 2 cloves garlic 6 tbsp apple cider vinegar Ras el Hanout, curry, and salt to taste Enough water to achieve the desired consistency when blending Raw Vegetable Salad: 1/2 cabbage 2 carrots 1 spring onion Grate or finely chop everything and mix with: 1 tbsp maple syrup 2 tbsp apple cider vinegar 1 tbsp olive oil Salt to taste Marinate slightly. Whether as a light lunch, healthy snack, or nutritious post-workout meal, these wraps offer a simple and delicious way to supply your body with the nutrients it needs. Give the recipe a try and experience the benefits!

Today, I invite you to discover a recipe that will delight both your heart and body: baked falafel on creamy tahini sauce, topped with a fruity-sweet apricot chutney. Let's dive into the fascinating health benefits of chickpeas and learn how this recipe can support your well-being phases. The Benefits of Chickpeas Chickpeas are true wonders of nature, offering an impressive array of health benefits. They are not only an excellent source of plant-based protein but also rich in fiber, vitamins, and minerals. This makes them particularly valuable for anyone looking to maintain a balanced and healthy diet. Strengthening Muscles and Energy Supply Chickpeas are a great source of protein, which helps build and maintain muscle mass. The protein in chickpeas also supports energy production, contributing to a stable energy level throughout the day. Essential Nutrients for the Menstrual Cycle Chickpeas are especially valuable during the follicular phase of the menstrual cycle, which lasts from the first day of menstruation until ovulation. During this phase, the body's need for iron and zinc increases to support the production of new eggs and prepare for ovulation. Chickpeas are rich in iron and zinc, promoting the healthy function of this cycle phase. Additionally, vitamin B6 in chickpeas plays a crucial role in hormone regulation and can help alleviate mood swings and PMS symptoms. Light and Delicious through Baking Compared to fried falafel, baked falafel is a lighter alternative that is still incredibly flavorful. Baking keeps the falafel crispy on the outside and tender on the inside, without excess fat. Recipe: Baked Falafel with Tahini Sauce and Apricot Chutney Ingredients for the Falafel (double the amount - ideal for freezing): 400g chickpeas A handful of chopped chives A handful of fresh basil leaves 3 garlic cloves 2 tbsp cumin Pepper to taste 2 tsp baking powder 3 tbsp olive oil 2.5 tsp salt Preparation of the Falafel: Drain the soaked chickpeas. Blend the chickpeas with chives, basil, garlic cloves, cumin, pepper, baking powder, olive oil, and salt in a mixer until smooth. Add a little water if needed, until the mixture holds together and can be shaped. Form small balls from the mixture. Place the falafel balls on a baking sheet and bake in a preheated oven at 180°C (350°F) for about 25 minutes, until golden brown and crispy. Ingredients for the Tahini Sauce: 180g soy yogurt 60g tahini Salt and pepper to taste Preparation of the Tahini Sauce: Mix soy yogurt and tahini in a bowl. Season with salt and pepper. Ingredients for the Apricot Chutney: 200g apricots A little water 1 tsp cumin Salt to taste Preparation of the Apricot Chutney: Cook the apricots with a little water, cumin, and salt in a pot until the apricots are soft and have reached a chutney consistency. Arrange the baked falafel on the tahini sauce, top with the apricot chutney, and garnish with fresh mint if desired. This dish is perfect for a summer evening and pairs wonderfully with a fresh salad. Indulge in this dish and enjoy the healthy combination of chickpeas, fresh herbs, and fruity chutney. Bon appétit and happy cooking!

Today, we want to introduce you to a refreshing and nutrient-rich recipe that's perfect for hot summer days: the Hydration Bowl. This bowl combines water-rich foods that are essential for hydration, supports gut health, and contains light yet nutrient-dense ingredients that are paired with good proteins and fats. Let’s take a closer look at the key aspects of this Hydration Bowl. Importance of Hydration on Hot Summer Days On hot summer days, it's especially important to stay well-hydrated. This can be achieved not only by drinking water but also by consuming water-rich foods. Our Hydration Bowl includes the following hydrating ingredients: Honeydew Melon : Honeydew melons are about 90% water, making them ideal for maintaining the body's fluid balance. They are also rich in vitamins and antioxidants that promote skin health. Lettuce : Lettuce also contains a lot of water and helps cool and hydrate the body. Additionally, it provides essential vitamins and minerals. Cucumber : Cucumbers are known for their high water content and have a refreshing and cooling effect. They also contain silica, which is good for the skin. Supporting Gut Health Good gut health is crucial for overall well-being. Our Hydration Bowl includes ingredients that support the gut and soothe the digestive system: Mint : Mint has soothing properties for the digestive system and can help with digestive issues and bloating. It has a refreshing effect and supports digestion. Kimchi : Kimchi is a fermented food rich in probiotics. These promote a healthy gut flora and strengthen the immune system. Apple Cider Vinegar : Apple cider vinegar can improve digestion and regulate blood sugar levels. It has anti-inflammatory properties and supports gut health. Combining Light Foods with Good Proteins and Fats While water-rich and light foods are important, they should be paired with good proteins and fats to ensure a balanced diet. Our Hydration Bowl includes the following ingredients to achieve this: Smoked Tofu : Tofu is an excellent source of plant-based protein. It contains all essential amino acids and is rich in iron and calcium. Smoked tofu adds a savory flavor to the bowl. Tahini : Tahini, or sesame paste, is rich in healthy fats, protein, and important minerals such as copper and manganese. It supports heart health and provides antioxidants. Recipe for the Hydration Bowl Ingredients: Honeydew melon with mint Lettuce Pumpkin seeds Smoked tofu Kimchi Cucumber with cilantro Parsley For the Sauce: Salt Pepper Apple cider vinegar Tahini Preparation: Cut honeydew melon into small cubes and mix with fresh, chopped mint. Wash the lettuce, spin dry, and tear into bite-sized pieces. Cut smoked tofu into cubes. Drain the kimchi well. Slice cucumber and mix with chopped cilantro. Finely chop parsley. Arrange all ingredients in a bowl: lettuce, honeydew melon with mint, smoked tofu, kimchi, cucumber with cilantro, and parsley. For the sauce, mix salt, pepper, apple cider vinegar, and tahini in a small bowl and pour over the bowl. Finally, sprinkle pumpkin seeds over the bowl. Enjoy this refreshing and nutrient-rich Hydration Bowl and stay well-hydrated and healthy on hot summer days!!

Our brain performance is significantly influenced by our diet. A balanced, nutrient-rich diet can help support cognitive function and maintain it in the long term. In this post, we want to focus on two essential aspects: an anti-inflammatory diet and hydration through food. Why an Anti-inflammatory Diet is Important Chronic inflammation in the body can impair brain function. A diet rich in anti-inflammatory foods can help reduce inflammation and thus protect the brain. These foods include fatty fish, berries, leafy greens, nuts, seeds, and healthy oils like olive oil. The Importance of Hydration Adequate hydration is essential for optimal brain function. Dehydration can lead to thickening of the blood, which impairs circulation and the supply of oxygen and nutrients to the brain. In addition to water, water-rich foods such as cucumbers and fruits are a good way to keep the body adequately hydrated.   What You Could Eat in a Day Breakfast: Omega Chia Pudding Our day begins with a nutritious Omega Chia Pudding. Chia seeds are rich in omega-3 fatty acids, which have anti-inflammatory effects and support brain function. Walnuts also provide omega-3 fatty acids and vitamin E, a powerful antioxidant that protects the brain from oxidative stress. Almond butter adds extra vitamin E to the meal. Recipe: 2-3 tablespoons chia seeds Enough plant-based milk to soak 2 tablespoons coconut yogurt Kiwi Handful of walnuts Cacao nibs Almond butter Lunch: Cucumber Gazpacho For lunch, we have a refreshing cucumber gazpacho. Cucumbers are water-rich and help hydrate the body. Leafy greens like arugula and herbs like basil and mint are rich in antioxidants and anti-inflammatory compounds. Avocado provides healthy fats and vitamin E, while ginger adds additional anti-inflammatory properties. The roasted curry chickpeas provide valuable B vitamins. Dinner: Oat Bread with Flaxseeds For dinner, we recommend homemade oat bread with flaxseeds. Oats are rich in soluble fiber, which helps stabilize blood sugar levels and thus supports cognitive function. Flaxseeds provide omega-3 fatty acids, while sunflower seeds are a good source of vitamin E. Dessert: Mozart Cubes To finish off the day, a delicious dessert: Mozart Cubes. These sweet treats contain hazelnuts and chickpeas, which are rich in vitamin E and B vitamins. Nuts and seeds are also good sources of healthy fats and antioxidants. Eine entzündungshemmende Ernährung und ausreichende Hydration durch Lebensmittel sind wesentliche Komponenten, um die Gehirnleistung langfristig zu unterstützen. Die oben empfohlenen Rezepte sind nicht nur köstlich, sondern auch reich an Nährstoffen, die das Gehirn schützen und stärken. Integriere diese Mahlzeiten in deine tägliche Ernährung und profitiere von den positiven Effekten auf deine kognitive Gesundheit.