DDespite the cliché saying that having your period means laying on your side on the couch with a big chocolate brownie and Wendy’s frosting in your hand, there are plenty of ways to satisfy your syndrome-inspired palette. premenstrual while providing symptom-relieving nutrients to your body. (And by the way, if you still want that fondant brownie sundae, we all agree.)
Developing delicious recipes that support your hormonal cycle is something Moon Cycle Bakery founder Devon Loftus has dedicated her professional life to educating people. Moon Cycle Bakery is focused on creating food products that support people on a hormonal, spiritual and emotional level. Want a brownie? Theirs are made with sweet potatoes and pieces of dark chocolate. Sweet potato is rich in vitamin B6, which plays a role in the synthesis of dopamine and serotonin in the brain, decreasing feelings of depression or irritability. And I think we can all agree that dark chocolate is also linked to improving your mood.
Watch the video below to learn more about foods that support the menstrual cycle:
Recently, Loftus teamed up with holistic nutritionist Jenna Radomski, MScN, to write the very first Moon Cycle Cookbook ($ 19). Each recipe is formulated with inside information about what is happening hormonally in the body during each phase of the cycle, using ingredients that replenish and support essential nutrients.
Along with some amazing and mouthwatering recipes, the book also includes ritual ideas to do during each phase of the lunar cycle. “I wanted this cookbook to bring a feeling of calm and warmth, like sitting with an old friend over a cup of tea – a book that not only physically supported people with education and recipes. , but a book that left them feeling nurtured in an emotional sense too, “Loftus says.” For us that meant suggesting easy, accessible rituals and practices that they could incorporate into their month as they went along. they fluctuated. We find rituals to be our way of fully recognizing ourselves and encouraging others to be curious about how they can reconnect with their own rhythms. “
Come for the rituals and stay for the food. Here, Loftus and Radomski share three recipes from the Moon Cycle Cookbook, explaining how each one supports the menstrual body.
Lemon Lavender Raspberry Chia Jam Recipe
Not only does this jam satisfy the craving for something sweet, but Radomski says it promotes good digestion, which many people find disturbed before and during their cycle. “Chia seeds are a good source of soluble fiber, a type of fiber found in plants that is soluble in water,” she explains. “When mixed with a liquid, soluble fiber begins to break down and creates a gel-like texture that slows digestion by binding extra water in the intestinal tract and thickening our stool.”
Additionally, Radomski says raspberries are a good source of B vitamins, which support the natural production of serotonin. “Vitamin B6, in particular, is necessary for the production of progesterone, the sex hormone that increases during the luteal phase. [the stage after ovulation and before your period starts],” she says.
3 cups of raspberries, fresh or frozen
1/4 cup water
2 tablespoons of pure maple syrup
1 tablespoon of dried lavender flowers
2 teaspoons of lemon juice
1 1/2 teaspoon lemon zest
2 tablespoons of chia seeds
1. Combine the raspberries and water in a small saucepan and set over medium heat. Bring the mixture to a boil, using a wooden spoon to stir frequently and mash the berries, then reduce the heat to low. Add maple syrup, lavender, lemon juice and lemon zest and mix well. Simmer 10 minutes, uncovered, stirring occasionally.
2. Remove the pan from the heat and stir in the chia seeds. Pour the jam into a jar or glass container and let cool to room temperature before closing with a lid and placing in the refrigerator. Refrigerate for three to four hours before serving to allow the jam to set. The jam will keep in the refrigerator for up to a month.
Recipe Bowl of chili-mango fried rice with sesame seeds
Radomski says that there are two main ingredients that make this fried rice particularly beneficial during the luteal phase: brown rice and sesame seeds. “Brown rice is a gluten-free cereal that’s a rich source of complex carbohydrates, magnesium, calcium, and vitamin B6, all of which are nutrients we recommend focusing on for the luteal phase,” she says. “Sesame seeds are a great source of magnesium and calcium, two minerals that can help reduce fluid retention, constipation, and headaches, all common symptoms of PMS that often appear in the luteal phase. . “
She explains that during the luteal phase, it’s common for people to experience increased appetite and cravings for carbohydrates. This is, she says, because progesterone stimulates our appetite. “[This dish] gives people permission to honor those cravings while nourishing their bodies with whole, nutrient-dense foods, ”she says.
11/2 cups of brown rice
3 cups of vegetable or chicken broth
1 tablespoon of avocado oil
2 medium mangoes, peeled and diced
1 medium red pepper, sliced
4 green onions, thinly sliced
2 tablespoons of liquid aminos or coconut aminos
1 tablespoon of red pepper flakes
1/4 cup sesame seeds
1. Combine rice and broth in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 35 to 45 minutes, or until the rice is tender and the liquid is absorbed. Alternatively, combine the rice and broth in a rice cooker and cook according to the manufacturer’s instructions. Transfer the cooked rice to a large bowl and refrigerate in the refrigerator for at least an hour or overnight.
2. Heat the oil in a large skillet over medium-high heat. Add the mangoes, peppers and green onions and sauté until lightly browned, three to five minutes. Add the chilled rice, liquid amino acids and chili flakes, and sauté for five minutes, stirring occasionally.
3. Crack the eggs into a small bowl and whisk until they are evenly colored. Move the rice mixture to one side of the pan and carefully pour the eggs on the other side. Cook, stirring frequently with a silicone spatula, until eggs begin to come together, three to four minutes. Mix the eggs with the rice mixture and cook for another minute. Remove from the heat, stir in the sesame seeds and serve immediately. Store leftovers in an airtight container in the refrigerator for three to four days.
Pumpkin Chocolate Chip Frozen Sandwiches Recipe
Pumpkin, Loftus and Radomski explain in the cookbook, is very beneficial during the luteal phase because it is a good source of soluble fiber, complex carbohydrates, vitamin B6, and zinc. Plus, they say the oatmeal in this recipe adds soluble whole grains high in fiber, which help in the production of progesterone and serotonin.
Following this recipe, Radomski says it’s important to use pumpkin puree, not pumpkin pie filling. “The only ingredient in pumpkin puree is pumpkin, while the pumpkin pie filling already contains salt, sugar, spices and natural flavors, which would modify these cookies,” she says. She also says cookies can be delicious on their own; ice cream is completely optional (but strongly encouraged).
1 3/4 cup oatmeal
1/4 cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon of kosher salt
3/4 tsp baking powder
1/2 teaspoon of baking soda
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup pumpkin puree (no pumpkin pie filling)
1/3 cup pure maple syrup
1/4 cup coconut oil, melted
3 tablespoons of salted cashew butter
1 1/2 teaspoon vanilla extract
1/3 cup dark chocolate chips (70 percent cocoa or more)
1/3 cup raw pumpkin seeds (pepitas), coarsely chopped
1 pint of vanilla or chocolate ice cream (dairy free or dairy free)
1. Preheat the oven to 350 ° F. Line two large baking sheets with parchment paper or silicone baking mat. Put aside.
2. Whisk together oatmeal, coconut flour, cinnamon, salt, baking powder, baking soda, nutmeg and ginger in a large bowl until blended.
3. Combine pumpkin, maple syrup, oil, cashew butter and vanilla in a medium mixing bowl and whisk until smooth. Pour into the flour mixture and stir with a spatula until just combined (excessive mixing results in dense cookies). Gently fold in the chocolate chips and pumpkin seeds.
4. Take about two tablespoons of the dough and roll it between your hands to form a ball. Place on a prepared baking sheet. Repeat until you have 20 balls (add any extra dough to your smaller cookies), placing them about two inches apart on the baking sheets. Using the palm of your hand, flatten cookies to 1/4 inch thick.
5. Bake cookies for 18 minutes or until edges are golden. Transfer the cookies to a wire rack and let cool for about 15 minutes.
6. Add three tablespoons of ice cream to the flat side of one cookie and gently place another cookie on top, flat side down. Gently press down on the sandwich with your palms. Repeat with the remaining cookies and ice cream and serve immediately. Store ice cream and cookies separately. Cookies will keep in an airtight container at room temperature for about a week.
Extract of The Moon Cycle Cookbook (c) by Devon Loftus and Jenna Radomski, photograph (c) by Poppi Photography, used with permission from Storey Publishing.
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