CYCLE SYNCING RECIPES

Menstruation

1 cored + diced apple (peel if not organic)

1/3 c oats

1 c plant based milk

1 torn medjool date

1 TBSP almond butter

1 TBSP pumpkin seeds

1 pinch cinnamon

1 pinch cardamom

1 cm fresh ginger, grated

1 pinch clove

optional pinch vanilla powder

optional 1 pinch star anise

1. Pour all into 500ml mason jar, screw on lid + literally leave overnight.

2. Pull out of fridge to warm up to room temperature or pop on stove top or toss in microwave sans lid for 60sec or so.

3. Top with Apples, Bananas, coconut,yogurt or whatever you wish.

NB

warm foods are easier to digest during Menstruation phase as the micronutrients are more bioavailable.

I simply LOVE green smoothies. Perhaps because green reminds me of plant life vitality?

Though warm is better, I eat this smoothie often during my menstrual phase. especially if I have to teach a class and don’t want intestinal cramping but need energy or am short on time or if i want a sweet treat after a meal.

1-2 cuPS unsweetened PLANT milk of choice

*opt 1 cup water if only 1 cup of plant milk used; sometimes i use 2 cups water instead of any milk

1-2 cups spinach (fresh or frozen)

1/4 - 1/2 fresh apple (1 TBSP apple sauce/compote) - need this vitamin C to utilise the iron in the spinach

1 banana

1 TBSP PUMPKIN SEEDS (extra iron + protein hit)

1 TBSP FLAX SEEDS

1 SCOOP PROTEIN POWDER OF CHOICE - I like, a mix of pea, brown rice + chia Seed powders

Pumpkin Seeds are high in protein + our bodies require the Vitamin C of the lemon in order to absorb the iron. 

Mix + Heat:
2 TBSP Maple Syrup
1 TBSP OIL/Fat OF YOUR CHOICE

Add:
3 TBSP Pumpkin Seed Powder

 Pour over + Stir:
4 cups Plain Popcorn

Toss in:
Squeeze Lemon Juice
opt pinch salt
nb Toss in Pumpkin Seeds for more protein punch or Lemon Rind for more flavour brightness.

Bon Appetit!

*can store in fridge for maybe 3 days tops - mine never lasts that long...

Follicular

1-2 cups unsweetened plant based milk

optional 1 cup H2O

1 ripe frozen banana

1/4 c pumpkin purée

1-2 medjool dates

handful baby spinach, Kale or any lettuce - frozen is cost effective year round

1-2 tsp maca

1/4 tsp cinnamon

pinch nutmeg

1. Blend all.

   2. sprinkle/grate nutmeg on top + enjoy!

   3. For decadence, add a small dollop of coconut cream on top.

1 OZ UNSWEETENED CITRUS JUICE (OR JUICE, BUT THAT WILL BE HIGHER ON GLYCEMIC SCALE)

GOOD PINCH OF SEA SALT

• MIX IN 1L WATER BOTTLE + ADD WATER TO FILL.

• IF YOU CHUG: DRINK 500ML + STAY CLOSE TO THE LOO AS A BLADDER GENERALLY CAN HOLD A MAX OF 500ML AT A TIME.

The body requires salt to process H2O. The intestine cannot process the salt or use the water without a carbohydrate. We need all 3.

NB drink after 60+ min of intense exercise. Or I sip during endurance training runs - every 15min or so. Processed gatorade type drinks are a huge waste of money, in my opinion.

For movement under 60min, drink 1-4oz of water every 15min of intense exercise - breastfeeding womxn, drink 1-4oz water every 15min of exercise no matter how intense.

This is inspired by Chef Ottolenghi’s original dish.

2/3 c rinsed mung beans - do not have to soak over night

6 TBSP extra virgin olive oil

2 TBSP red/white/champagne wine vinegar

2 cups chopped kale - remove stem

2 cups julienned carrots

2-4 minced garlic cloves

1/4 tsp chilis

1 tsp salt

3 tsp fennel seeds

Boil mung beans in 1 1/3 cups water.

At the same time, heat 2 TBSP EVOO over low heat with the fennel seeds. ONce seeds start popping, remove from heat.

Once mung beans are cooked, put in a large bowl + mix with:

minced garlic, chili flakes, salt, red/white/champgane wine vinegar.

Pour the fennel oil atop the beans with aromatics.

Massage kale leaves in 1 TBSP EVOO (makes the veg easier to digest + plus more bioavailability.)

Add in julienned carrots with the remaining 1 TBSP EVOO.

Toss the salad.

NB fresh parsley is wonderful with this dish.

Serves around 4 people in my home.

Ovulation

optional 1 cup H2O

1-2 cups unsweetened plant based milk

1 ripe frozen banana

1-2 medjool dates

1/2 fresh orange or 1/4c OJ

1 c strawberries

handful baby spinach or Kale- frozen is cost effective year round

Luteal

honestly, I eat this almost every day of my luteal phase because it makes me happy.

• 1-2 cups unsweetened plant based milk

* opt 1 cup h20 if only using 1 cup Milk

1 ripe banana

1/4 avocado

2 medjool dates

1 TBSP sunflower seed butter (sunbutter)

1 TBSP tahini

1 TBSP cacao powder

*opt pinch of sea salt

1 TBSP oats

1 tsp maca

coconut cream

banana for garnish + eating ; )

1. Blend all.

2. place a big dollop of coconut cream with sliced bananas on top. Enjoy!

1 frozen ripe banana

1-2 cups frozen mango chunks

1-2 TBSP Mylk of Choice

(in a pinch I use:

a teaspoon of cashew butter with 1-2 TBSP water)

Blend all INgredients on a low setting until you see 4 mounds form.

Serve.

Wonderful with frozen Blueberries, too.

if you dislike banana, this works well without.

opt topping to balance blood sugar:

hemp seeds, sunflower seeds or sesame seeds

3 cups Frozen Blueberries

Squeeze fresh lemon juice

1 TBSP Maple Syrup

1 tsp Vanilla Extract

2 TBSP Chia Seeds

Simmer frozen blueberries, lemon juice, maple syrup + vanilla extract over med-high heat. Mash once heated throughout.

Reduce heat to low + stir in chia seeds.

Stir consistently for 8-10min.

Remove from heat + let rest to fully thicken.

Store in the fridge. Lasts about 2 weeks.

Works great with any frozen berry.

(adapted from Rainbow Chef)

1 can full fat coconut milk (0 additives)

10 medjool dates, pitted

1 TBSP coconut oil

2/3 c cocoa powder (0 additives)

optional real vanilla + fleur de sel

1. In a food processor with S-blade, chop the fresh pitted medjool dates.

2. At the same time, in a small saucepan, heat the can of coconut milk, coconut oil + 1 tsp pure vanilla until oil melted.

3. Pour saucepan mixture in running food processor with chopped dates.

4. Add the cocoa powder slowly.

5. Blend + scrape down sides until smooth.

6. Pour in glass loaf pan or whatever you have. Sprinkle fleur de sel or sea salt on top.

7. Cover with plastic wrap + place in fridge. Let set for at least an hour. Serve slice with fresh berries, berry coulis + coconut cream. (Can also be used as a tart filling.)

Honestly, I have no idea how long this is good for as it never lasts longer than 5 days in our house. And let's be perfectly frank, do I eat this sometimes before it has even set?

F*ck. Oui. Enjoy. Xx

ALL PHASES

Put the following ingredients into your food processor with An s chopping blade in place:

2/3 cup of a combination of sesame + sunflower seeds (Luteal) or pumpkin + flax seeds (Menstrual, Follicular, Ovulation)

8 pitted medjool dates

2 tbsp organic tahini (Luteal) or

2 tbsp organic pumpkin seed butter (menstrual, follicular, ovulation)

¼ c of coconut flakes

1/4 c of oats

Optional add-ins: dried cranberries, cacao nibs, cocoa powder with orange zest, mint leaves with cocoa powder, chili flakes + cinnamon with cocoa powder. Whatever you love.

Blend until well mixed, but you still see some bit of seeds. Shape into balls using about 1 tbsp of dough per ball. Roll in some extra coconut flakes, cacao nibs, cocoa powder or sesame seeds (luteal).

2 sheets of dried, toasted Nori seaweed, torn into bite-size pieces or ¼ cup of dried dulse

½ cup of pumpkin seeds (Menstrual, Follicular, Ovulation) or sunflower seeds (Luteal), sans shell

2 tsp Gluten free tamari

1/4-1/2 tsp Garlic powder

1/4-1/2 tsp Onion powder

opt salt

1. Toast seeds in a cast iron or stainless steel skillet (low heat, until the pumpkin seeds start to ‘pop’ or the sunflower seeds look lightly golden brown, takes about 3 minutes; take care not to burn by stirring while toasting)

2. off skillet.

3. Sprinkle tamari over the still warm toasted seeds in the skillet .

4. Sprinkle garlic powder atop.

5. Mix in bowl with seaweed.

6. Eat warm or cool.

Store in an airtight container when fully cooled to room temperature.

NB again, I am not a nutritionist nor a dietician nor a chef, I am a nerd who likes to cook. Use this information at your own discretion.