A Cycle-Syncing Recipe Line-up

For a LONG TIME, I experienced what I’d consider to be pretty annoying periods…cramps (that required painkillers) and PMS that always seemed to result in me crying or getting into an argument with someone.

It wasn’t until I discovered cycle syncing and actually implemented it that I really noticed a difference in my menstrual cycle.

Once I did…I was honestly MINDBLOWN.🤯

IN COMPLETE AWE…

How cool was it that I was giving my body specific nutrients to support its changing needs through each phase of my cycle? And that this was leading to MUCH EASIER periods as a result — ones I hardly even noticed. 🫢

Now, before I continue, let me also just mention the fact that eating in sync with my menstrual cycle wasn’t THE THING that made my periods smooth as butter…there was a lot more involved (better nutrition in general, managing my stress, syncing movement with my cycle, eliminating toxins from my environment, etc.); however, it definitely played its part. 

For anyone who doesn’t know, there are FOUR PHASES to your menstrual cycle. YUP! ya heard it from me…your menstrual cycle is not just your period. In fact, your period is just ONE of the FOUR phases also known as the menstrual phase. Here’s a quick breakdown of each:

THE MENSTRUAL PHASE ❄️

• starts on DAY 1 of your bleed and lasts until your bleed stops (approx. days 1-6)

THE FOLLICULAR PHASE 🌼

• overlaps with the menstrual phase

• begins when bleeding starts and usually lasts until ovulation (approx. days 1-13)

THE OVULATORY PHASE 🌞

• the shortest phase of your cycle

• typically lasts 2-3 days (approx. days 14-18)

THE LUTEAL PHASE 🍂

• the longest phase of your cycle 

• starts after you ovulate and ends right before you bleed again (approx. days 19-28)

Now, each one of these phases has its own hormone situation going on. When you’re cycle syncing, you’re adjusting your nutrition, exercise, and self-care to match what’s going on hormonally in each of the 4 phases to give your body the support it needs. You’re living in sync with your natural rhythms, promoting better energy, mood, and overall health. I’ll explain it a little more as I share some recipes with you below…

Okay, so all these recipes I’m sharing with you are recipes that I’ve tried and approved for hormone health ANDDD TASTE 😉 I keep a running list of anything I cook or bake that I think is worth sharing with my people (all four of these were on that list).

Without further adieu, here are 4 recipes to support each of the 4 phases of your menstrual cycle starting with a yummy banana walnut smoothie.

Banana-Walnut Smoothie (Version II)

I shared a different “banana walnut” smoothie in a previous post — so just wanted to clarify that they’re not the same!

Ingredients

• 2 frozen manzanos (you can always replace with extra banana instead)

• 1/2 frozen banana

• about 1 cup spinach

• 1/4-1/2 cup raw walnuts

• 1-2 tbsp hemp seeds

• 1 tsp cinnamon

• 1/4 tsp nutmeg

• coconut water

p.s. these are rough estimates (I usually just eyeball) so feel free to adjust to your liking.

Instructions:

1. Blend all the ingredients in a high-speed blender!

Great for: Follicular and/or Ovulatory Phase

This smoothie is great for supporting the follicular and/or ovulatory phase(s) of your menstrual cycle. Estrogen is rising and your body’s ability to digest foods increases. It’s a great time to incorporate fresh, raw fruits and veggies like the ones in this smoothie! 

Key Ingredients:

• Bananas: good source of vitamin B6 which plays a role in hormone regulation and supports rising energy.

• Walnuts: great source of omega 3’s and antioxidants that support liver detoxification.

• Spinach: great source of iron to make up for menstrual blood loss, as well as folate to support rising energy.

• Cinnamon: anti-inflammatory properties to balance estrogen.

Broccoli, Kale, and Feta Egg Cups

Ingredients:

• pasture-raised eggs (about 10)

• head of broccoli

• kale

• goats feta (I love this one from Whole Foods)

• sundried tomatoes

• garlic powder

• sea salt & pepper

Instructions:

1. Preheat your oven to 350.

2. In a large mixing bowl, add the eggs, garlic powder, salt, & pepper. Whisk until combined.

3. Chop the broccoli and kale into small pieces.

4. Add some of the broccoli and kale to each section of a greased muffin pan.

5. Add some goat feta to each section of the greased muffin pan.

6. Add some sundried tomatoes to each section.

7. Add the egg mixture to each section only filling each up about halfway (they expand when baked).

8. Bake at 350 for about 15 minutes (maybe less) until the eggs are fully cooked!

Great for: Follicular and/or Ovulatory Phase

Key Ingredients:

• Broccoli: great source of folate (B vitamin) which is especially important if you’re trying to conceive and packed with antioxidants including vitamin C and beta-carotene to help reduce toxins.

• Kale: contains compounds like sulforaphane that support liver detoxification enzymes which encourages optimal digestion and estrogen balance.

• Pasture-raised eggs: good source of omega-3 fatty acids which positively impact fertility by supporting hormone production and reducing inflammation.

Peanut Butter Chocolate Rice Crispies

I am obsessed with a peanut butter rice crispies recipe from inside The First Forty Days by Heng Ou. I did a spin on it to make it more chocolatey, hehe. Here it is for you!

Ingredients:

• 1 cup peanut butter

• 1/2 cup (1 stick) salted grass-fed butter

• 1/2 cup raw honey

• 2 cups sprouted brown rice cacao crisps

• pinch of sea salt

• 1/2 cup unsweetened shredded coconut

• dark chocolate chips

Instructions:

1. In a small saucepan, melt the butter, peanut butter, and honey over medium heat until well combined.

2. Add the cacao crisps to a mixing bowl with some sea salt.

3. Pour the peanut butter mixture in and stir to coat the rice crisps.

4. Add in the shredded coconut and stir again until combined.

5. Let it cool down some before adding in the dark chocolate chips.

6. Once everything is combined, transfer it to an 8-inch square pan and press down to cover the bottom (of the pan).

7. Chill it in the fridge for a few hours (or until it hardens).

8. Cut into squares and enjoy!

Great for: Luteal and/or Menstrual Phase

Not sure if you’ve noticed…but, in your luteal phase (especially as you get closer to your period) you’ll tend to crave more carbs and more sweets. That’s what makes this a perfect luteal phase snack/dessert! Progesterone (our calming hormone) rises in this phase of your cycle and helps ease PMS, so you definitely want to focus on foods that support its production. 

Key Ingredients:

• Dark Chocolate: good source of magnesium, which may help alleviate PMS symptoms like bloating and mood swings.

• Peanut Butter: rich in healthy fats helping to stabilize blood sugar levels and reduce cravings. Also, contains magnesium which encourages progesterone production.

• Brown Rice Crisps: help stabilize blood sugar levels, which may fluctuate during the luteal phase, potentially contributing to mood swings and cravings.

Buckwheat Blondies

This recipe was born out of me trying to bake these blondies and missing ingredients in my pantry 😂 They still came out great, but these have way more fiber thanks to the buckwheat flour so it ended up being a win in my book!

Ingredients:

• 1 cup almond flour

• 1/2 cup buckwheat flour

• 3/4 cup coconut sugar

• 1/4 cup melted coconut oil

• 2 pasture-raised eggs

• 1 tsp vanilla

• 2 tbsp cashew milk

• 1/4 tsp baking soda

• dash of salt

• dark chocolate chips

Instructions:

1. Preheat oven to 350

2. In a large bowl, combine your dry ingredients: almond flour, buckwheat flour, coconut sugar, baking soda, and salt.

3. In a small bowl, combine your wet ingredients: melted coconut oil, whisked eggs, vanilla, and cashew milk.

4. Pour the bowl of wet ingredients into the larger bowl of dry ingredients and mix well.

5. Add in the dark chocolate chips and stir to combine (I’m very generous with chocolate chips on this, hehe).

6. Line the baking pan with parchment paper, and pour the batter evenly into the pan. Top with additional chocolate chips.

7. Bake for about 20 minutes.

8. Let it cool completely before slicing (or it’ll just be mush).

Great for: Luteal and/or Menstrual Phase

Key Ingredients:

• Buckwheat: complex carbs support balanced blood sugar levels and keep cravings at bay. 

• Dark Chocolate: iron content can be particularly helpful during the menstrual phase when there is a loss of blood. It’s also a good source of magnesium which encourages progesterone production.

• Coconut Oil: contains compounds that reduce inflammation and symptoms like cramps, acne, and headaches. 

That’s a WRAPPP!

Remember, these recipes are TASTY AF (of course) but, they’re not just about flavor; they're a holistic approach to harmonizing your body with its natural rhythms. By choosing ingredients that align with each phase, you're providing the essential nutrients your body craves, promoting hormonal balance, and ultimately supporting your overall well-being.

If you try any of these recipes, I'd love to hear how it goes! Make sure to share your thoughts and feelings in the comments below. ENJOY!

Mucho love,

Cait