LUTEAL PHASE SMOOTHIE: GINGERBREAD HUG

A luxuriously creamy smoothie that's easy on the stomach and perfectly balanced to nourish and fuel your Luteal Phase. Using warming ginger, mixed spice and cinnamon, this Luteal Phase Smoothie is just the right sweetness without being too much so to satisfy and not spark any sweet cravings. It is therefore one of my favourite go-to's when in my Luteal Phase.

This smoothie is the perfect break-fast or energy top-up any time through the day, with plenty of quality healthy fats from nuts and seeds to keep the already raring appetite (for the extra caloric need of this phase) satisfied, and the metabolic (fat-fuel -preferring) fire going.

Every ingredient in this recipe has been chosen for its specifically supportive properties to the Luteal Phase (jump to nutritional properties),

& I genuinely want to know if you don't think this super simple Luteal Phase Smoothie recipe tastes just like a big ol' Gingerbread Hug. (Jump straight to recipe)

Feel free to add protein powder of your choice to boost up the protein, just add a little more almond milk or water to keep it smoothie -consistency.

LUTEAL PHASE -SPECIFIC

COOKING STYLE:

Blended: easy to digest & access compounds and minerals of this highly nutritious recipe.

Room temperature: there are no frozen ingredients; it is super essential to keep foods as easy to process as possible - cold foods take energy to warm up to optimal digestive temperature, by default putting extra unnecessary strain on the body to do so.

MACROS:

In this phase, fats are the primary fuel source (since progesterone keeps insulin sensitivity low), and therefore maintaining stable energy is as simple as including the right healthy fats wherever possible.

Carbs are still essential for energy, and so certainly not to be avoided, just ensure they are low-GI and complex, high quality and of nutritional benefit (like dates and bananas in this recipe) and balance all sugars with fiber and fats (/& protein) to ensure stable blood sugars.

INGREDIENTS - NUTRIENTS / MINERALS:

Medjool dates = Abundant in many phytonutrients (magnesium, manganese, copper, calcium) and fiber, which as well as lowering the GI also aids digestion (sometimes things get a little stuck in this phase). Dates are also known hormone regulators - Manganese; an often overlooked essential mineral, key for the production of sex hormones, is abundant in dates. Phenolic acid (a polyphenol antioxidant) is anti-inflammatory, and when combined with nuts, later in the day can help produce melatonin for better sleep.

Oats = A high fiber, quality, low GI carbohydrate. (* choose rolled or steel-cut oats for more fiber)

Sesame + Sunflower seeds = powerful seed-cycling duo for the second 14 days of the cycle. Read more about seed cycling here.

Ginger = a warming spice, which in the Luteal Phase, foods should be nurturing and warming the insides / warming the uterus as it prepares for a potential pregnancy, or prepares to breakdown the lining.

(Mixed spice and cinnamon are also warm spices)

Luteal Phase Smoothie: Gingerbread Hug:

Ingredients

1 cup almond milk

1/2 ripe banana

2-3 medjool dates (stone removed)

2 tbsp rolled oats (GF if needed)

1 tbsp sesame seeds

1 tbsp sunflower seeds 

1 tbsp cashews

1/2 tsp vanilla extract

1/2 tsp cinnamon 

1/2 tsp ground ginger

1/4 tsp mixed spice

Pinch Himalayan Salt

(1 tbsp protein powder of choice, optional)

Method

1. Add all the ingredients to a high speed blender and blend until smooth.

2. Top with a pinch of sesame seeds, and a dash of cinnamon.