Small acts lead to big changes, and that's the exact philosophy I live by when it comes to just about any major goals in my life. So when I decided to embrace a hormone-supporting lifestyle through each unique phase of my cycle, I held onto this intention. Like the ebb and flow of the seasons, my enthusiasm for cooking in the kitchen fluctuates. Relate? There are the moments of enthusiasm and creativity when I'm eager to experiment with new recipes. Then, there are times when I yearn for simplicity and minimal effort go-to dishes. It has been absolutely essential that I learn to create nutritious hormone-supporting meals that were incredibly easy to prepare, catering to any one of my ever-changing moods.
Before diving into these recipes, it's worth mentioning that my "recipes" are more intuitive and adaptable. I encourage you to use these classic staples as a starting point or canvas to add your own spin to and adjust to your preferences.
Menstrual Phase: Curry Spiced Stew Ingredients:
Curry powder (homemade or store-bought, featuring anti-inflammatory digestive spices such as turmeric, ginger, cumin, and black pepper)
Chopped Veggies (Carrots, Onions, Zucchini - your choice)
Ground Turkey or any lean protein
Broth (your choice)
Salt & Pepper to taste
Rough Guide: Begin by rinsing and draining the rice. In a small pot, heat a tablespoon of ghee and cook the rice until most of the water is absorbed. Stir to prevent sticking. In a dutch oven or a suitable pan, heat ghee and cook ground turkey over medium-high heat. Add the vegetables and a little more ghee if necessary. Incorporate the curry powder and Garam Masala, stirring to blend. Add the rice and stir once more. Pour in the chicken broth, bring it to a boil, then reduce to a simmer, cover, and cook for approximately 25 minutes, or until the rice is tender and the vegetables are softened. Note: These measurements are approximate; you can adapt them to your preferences. Expect plenty of leftovers to enjoy during your menstrual week.
Follicular Phase: Energy Sustaining Oats Ingredients:
Steel Cut or Quick Oats
Probiotic Coconut Yogurt
Peanut Butter (or any nut butter)
Instructions: Prepare the oats and season them with cinnamon and cardamom. Add a scoop of yogurt, a spoon of peanut butter, berries, and sprinkle with chia seeds. In a matter of minutes, you have a nutrient-dense, hormone-supporting breakfast.
Ovulation Phase: Antioxidant Smoothie Ingredients:
Probiotic Coconut Yogurt
Coconut water or fresh-squeezed OJ with pulp
Scoop of Adaptogenic protein powder
Blend It Up: Pour the ingredients from liquid to more frozen consistencies at the top, then blend to enjoy. Consider adding an adaptogenic powder like the Blue Beauty protein powder from Moon Juice for an extra boost.
Luteal Phase: Roasted Chickpea & Sweet Potato Kale Salad Ingredients:
Any other veggies like shredded Brussels sprouts or cabbage
Cumin, Paprika, Chipotle Powder (your choice)
Cooking Instructions: Preheat your oven to 400 degrees. Slice the sweet potatoes into rounds, season them with chipotle or other preferred spices, toss with olive oil, and lay them flat on a roasting pan. Roast for 20 minutes on one side. While the sweet potatoes are cooking, rinse the quinoa and cook it as per the package instructions. Prepare the salad by massaging the kale with dressing and slicing the avocado. Once the quinoa has slightly cooled down and the sweet potatoes and chickpeas are done, sprinkle a little salt, toss everything together, and enjoy!
These adaptable and easy-to-follow recipes help you stay in sync with your hormones while savoring delicious meals that match your ever-evolving kitchen moods. Explore, experiment, and make these recipes your own.
To dive deeper into cyclical hormone supporting nutrition download the Flow Journal today for free!