COURGETTE SUMMER SOUP

Back in summer in the UK last year, I was inspired to make this Courgette Summer Soup - a cold soup (like a gazpacho) from courgettes - as mum had them coming out of her ears from the garden!

So quick, so full of Follicular Phase nutrition - a perfect light lunch or starter for your Follicular Phase!

(Jump straight to recipe)

Courgettes are a recommended Follicular-phase-specific veggie, and this recipe is basically an entire bowl of Follicular-phase -boosting ingredients, of the plant-based variety!

And when they’re raw (as opposed to a cooked soup), and fresh, they’ve retained most if not all of their nutrients and benefits. 

The hormonal goal in the Follicular phase is to support the rising levels of oestrogen as well as help the body effectively metabolise it - preventing oestrogen dominance.

Healthy fats are the building blocks of hormones, which will support the rising oestrogen in this phase. This recipe contains hemp seeds (also protein and omega-3 powerhouses), avocado, pumpkin seeds and olive oil.

(Read more Follicular Phase specific nutritional benefits below)

Fiber and antioxidants in veggies (specifically green veggies) help the body, specifically the liver, detox and metabolise excess oestrogen. 

The nutritional goal in the Follicular phase is to support and sustain the natural energy boost of oestrogen, by fuelling energetic activities and high productivity & focus. As well as providing the nutrients and minerals needed for growth and repair (after training, and in this naturally anabolic (= growth - skin, hair, tissues, etc), as oestrogen is naturally anabolic, phase). 

Quinoa, a whole grain (or seed) is a great source of complete protein, fiber, and carbohydrates. Basically the ultimate fuel & growth food. 

Seeds contain healthy fats, for sustained, stable and balanced energy & mood. 

Fermented foods help the gut continue breaking down and absorbing the nutrients taken in in these healthy meals - tamari and miso paste are fermented and contain probiotics. 

And lastly, soups are obviously incredibly hydrating! Which with rising oestrogen, & thus energy, maybe you’re getting sweaty more, (training), which requires replenishment of liquids lost.

And as oestrogen peaks at ovulation, hydration is important for the fluidity and transport of hormones. 

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GET MORE OUT OF THIS RECIPE:

• Add an (animal-based) protein side for an extra protein boost: a cooked chicken breast, turkey meatballs, or a couple of boiled eggs are great options. 

• Serve with crackers, bread, or other cooked grain if preferred to quinoa. 

• Add some spinach in too for some extra iron!

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FOLLICULAR PHASE -SPECIFIC:

MACROS:

Fiber & carbohydrates: = probably the most dominant macro of this recipe. Veggies and quinoa are the sources of carbohydrate, though both are loaded with fiber too so make them slow-releasing and very ‘healthy’. Carbs are energy, which as discussed above are mighty important in this phase. Low GI, high fiber, and paired with fats and/or protein is the way to prolong the glucose /energy release, which this recipe does.

Fats: Healthy fats that are essential for hormone building and balance, and provide sustained energy. 

Protein: Quinoa is a high-protein grain /seed, and a complete protein at that - meaning it contains all essential (not produced by the body) amino acids. Hemp seeds also contain, and are, a complete protein source. 

To add some extra protein, serve with chicken breast, turkey meatballs, a couple of boiled eggs, or whatever you have handy. 

COOKING STYLE:

Raw, cold - perfect Spring / Summer foods & vibes, which is the vibe and mood of the Follicular phase! 

Raw means the ingredients don’t lose any nutrients to cooking /heat, so this is a perfect power-packed light meal to keep you fuelled but not weigh you down!

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INGREDIENTS / NUTRITIONAL PROFILE:

Courgettes = are rich in hydration and antioxidants, courgettes support the follicular phase by promoting cellular renewal and reducing inflammation. Their vitamin C content aids collagen production, essential for healthy skin and connective tissues as estrogen rises. 

Parsley = is high in vitamin C, iron, and chlorophyll, parsley helps support red blood cell production and detoxification. Its diuretic properties assist in flushing excess hormones, creating a balanced internal environment for ovulation.

Hemp seeds = are packed with omega-3 fatty acids and gamma-linolenic acid (GLA), hemp seeds support hormone balance and reduce inflammation. Their high protein and fiber content also aid in sustained energy and muscle recovery. 

Pumpkin seeds = are the seed-cycling seed of the Follicular phase! They are a rich source of zinc and magnesium, pumpkin seeds support immune function, reduce stress, and enhance ovulation. Their phytoestrogens help modulate estrogen levels naturally, promoting hormonal harmony in the follicular phase.

Avocado = is a great source of healthy monounsaturated fats, avocado supports hormone production and helps stabilize blood sugar levels. Its vitamin B6 content aids neurotransmitter function, promoting a positive mood and energy levels during the follicular phase.

Quinoa = a complete protein and rich in fiber, quinoa helps sustain energy and stabilize blood sugar. Its magnesium content supports muscle function and relaxation, while its B vitamins enhance energy metabolism and cognitive function.

Tamari and Miso paste = are fermented foods, providing beneficial probiotics that support gut health and efficient estrogen metabolism. Their amino acids contribute to muscle recovery and energy production as activity levels increase.

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Courgette Summer Soup:

(1 servings)

Ingredients:

For the soup:

1 courgette (zucchini)

A good handful of fresh parsley

1 tbsp hemp seeds

1 tbsp pumpkin seeds

1/4 avocado

A good squeeze of lemon

1 tbsp tamari soy sauce

1 tbsp miso paste

1 cup water

The base:

1/2 cup cooked quinoa

1 tbsp tamari

1 tsp pumpkin seeds

1 tbsp flax seeds (optional - but make this a fully seed-cycled dish)

To top:

A sprinkle of chopped fresh parsley

1 tbsp extra virgin olive oil (I used Citizens of Soil)

1 tsp tamari

Hemp seeds and/or puffed quinoa

Method:

Start by cooking the quinoa, if not already cooked and cooled.

For the soup, place all the ingredients for the soup into a high-speed blender and blend until velvety smooth. 

Taste for seasoning, add /adjust water if necessary. 

Option to pop it into the fridge to chill before serving (you may need to re-blend if you do)

Create the base in a bowl by adding the quinoa, tamari, pumpkin seeds and flax seeds (if you’re seed cycling / for an omega and fiber boost).

Pour the velvety green soup over the quinoa, top with parsley, high quality extra virgin olive oil, tamari and a sprinkle of hemp seeds.

Let me know what you think! Enjoy.