Chocolate.
Luteal phase.
Big warm bowl of nourishing goodness.
Enough said really.
But seriously. In the Luteal phase, our bodies need nutrient dense foods, because this is the phase where the lining of the uterus /womb is thickening, in order to facilitate a potential pregnancy!
In fact, science studies confirm that during the Luteal phase, women burn between 90-504kcal EXTRA per day ! That is purely going towards the BTS work inside the abdomen!
So that, is why, yes. Classically, we are more HUNGRY and we crave MORE food,
especially nutrient-dense foods.
So reaching for “bad foods” is not bad, it’s your body being like -
“Hey, we need some nutrient-dense easily accessible calories here please!”
Not to mention, blood sugar regulation in this phase is a little more erratic, so fuelling from the start with a nutrient-dense, low-GI slow releasing breakfast, and keeping energy topped up with protein-rich snacks and meals throughout the day, is mighty-important.
So, I’ve made this recipe a little more exciting than just your basic chocolate porridge, by adding lots of other perfectly phase-specific nutrient-dense ingredients (of course I have, thats what I’m aiming for on Kitchen Sync).
Millet, dates, cacao (and cocoa), and sweet potato (yes I know, bear with) - are all perfect ingredients in the Luteal Phase, which I go into detail why, here.
And a big bowl of EDIBLE HOT CHOCOLATE?? Um, yes please. Topped with cream and cocoa sprinkles… gimme.
The ‘cream’, whilst we’re on the topic, is a special cream too (obviously haha). It is made from sesame and sunflower seeds, which if you’re new to seed-cycling or the cycle-syncing concept as a whole, a method to naturally balance menstrual and hormone irregularities is through SEED CYCLING. This involves eating 1tbsp pumpkin & flax seeds daily from Day 1-14, and sesame and sunflower seeds every day Day 15-28. The respective seeds contain lignins and nutrients beneficial to support and ‘induce’ cyclical regularity. (I did it, and can confirm it works..!).
So, instead of finding a way to guzzle 2 tbsp seeds, this recipe (the cream specifically) contains your seed-cycling quota for today!
Going back to cacao and cocoa (which are not the same by the way, more on that here), they are a GREAT addition to breakfast — despite what you were (or I certainly was) told that chocolate was not allowed for breakfast- but that was for sugar reasons I think, anyways — theobromine is a natural stimulant found in cocoa & cacao, so if you need a little help in the mornings and you know that reaching for that habitual coffee might just make you feel a little anxious and jittery in this phase (and is also v likely to just give you a crash in a few hours), your brekkie right here has theobromine AND a little caffeine too..! (Cocoa contains ~230mg/100g).
GET MORE OUT OF THIS RECIPE:
There are 2 ways you can prepare the base of this bowl — depending on the blender you have (see below for A and B).
If you can’t get hold of millet flakes, simply omit for rolled oats.
Equally, sub cacao for cocoa if you can only find baking cocoa (though cacao is FULL of antioxidants and minerals and more)
You could use pumpkin in place of sweet potato
Make a big batch of the sesame-sunflower cream, and store in an air tight container / jar in the fridge for 2-3 days. Use in smoothies, salad bowls / roasted veggie dressing (with a little miso, tamari, garlic and nutritional yeast),
(Black or white sesame seeds - doesn’t matter which)
LUTEAL PHASE -SPECIFIC:
MACROS:
Carbohydrates: = the dominant macro of this recipe. Carbs are energy, which as discussed above are mighty important in this phase. Though we don’t want big glucose-spike-producing carbs, low GI, high fiber, and paired with fats and/or protein is the way to prolong the energy release.
Fats: Sesame and sunflower seeds provide healthy fats that are essential for hormone building and balance (as well as other nutrients)
Protein: Millet is a high-protein grain, but this recipe remains carb dominant. To add some extra protein, add a scoop of your favourite protein powder (and a little extra water or almond milk to counter-balance the dry powder)
COOKING STYLE:
Slow cooked, blended and smooth, and warm. “Juuuust right!” for the Luteal phase where we want to make digestibility and nutrient extraction as easy as possible.
INGREDIENTS / NUTRITIONAL PROFILE:
Millet = is rich fiber, protein (esp. amino acid: tryptophan, that can help boost serotonin / mood), iron, folate, magnesium and B vitamins (which can improve PMS symptoms like cramp and low energy, and support progesterone production), and contain lignins that help regulate oestrogen. Basically just pretty great for the luteal phase.
Sweet potato = is a great slow-digesting, low-GI carb that will keep energy levels (and mood, and blood sugars) stable, provide fiber (one for digestive support and carb cravings by keeping you full for longer). Sweet potatoes, also contain a plethora of vits & mins: B6 (helps the body produce progesterone), beta-carotene (supported hormone balance & ovarian health), magnesium (lowers cortisol, ease anxiety, cramps, etc), and tryptophan: an amino acid that supports serotonin production (the ‘happy hormone’).
Dates = are rich 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.
Cacao = (is not the same as cocoa… - cacao is the raw, unroasted version of the cocoa powder we know in chocolate and baking. By default, the raw cacao version has retained a little more antioxidants and nutrients, though it has a slightly sour, bitter flavour, which is why I have used both in this recipe.)
Both cocoa and cacao are rich in magnesium - which can reduce PMS symptoms, period cramps, lower cortisol and balance mood swings, and support progesterone production. Tryptophan (again - same as sweet potato) helps the body produce serotonin. They also got fiber, iron (can help with fatigue), theobromine (a natural stimulant), flavonoids (powerful antioxidants, that can help fight oxidative stress and reduce inflammation.
(Hopefully all these nutritional benefits clarify one reason we might crave chocolate in this phase).
Maca powder = a powerful hormone balancing adaptogen that can support energy levels and mood too. Maca powder reduces cortisol levels, supports the adrenal glands, steady blood sugar levels, nourishes the endocrine system (helping the body produce progesterone naturally), provides a natural energy boost (also helping brain fog and sluggishness - common before period), and can enhance libido (that is likely to have done a disappearing act in this phase).
A perfect adaptogen for this phase.
(Seed-cycling) Sesame & sunflower seeds =
Sesame seeds are rich in micronutrients like calcium, iron and vitamin E, as well as zinc - a key hormonal regulator in reproductive health.
Basically, the nutritional profile of sesame seeds is perfect during the luteal phase, helping in progesterone production and strengthening of the endometrial lining of the uterus. Sesame seeds are known in traditional medicine to have a warming effect on the body, which can help support and encourage ovulation, and the processes that follow.
Sunflower seeds are packed with healthy unsaturated fats, protein, fiber and other important nutrients like vitamin E, selenium, copper, zinc, folate, iron and phytochemicals. In the luteal phase, proper levels of vitamin E can help maintain a healthy endometrial lining and support embryo implantation if conception occurs. Additionally, vitamin E helps protect egg cells from oxidative damage, which is crucial for fertility, particularly as a person ages.
Hot Chocolate Breakfast Bowl:
(2 servings)
Ingredients:
For the base:
2 tbsp millet flakes
100g sweet potato (washed thoroughly, skin on, chopped into small cubes)
3 medjool dates
1 cup almond milk
Pinch of salt
1 tbsp cocoa powder
1/2 tbsp cacao powder
1 tsp maca powder
(Optional: 2 tbsp unflavored unsweetened protein powder)
To top:
1/4 cup Sesame/sunflower cream (1 tbsp sesame seeds, 1tbsp sunflower seeds blended with 3 tbsp water and a teeeeeny pinch of salt (until super smooth))
with 1/2 tsp vanilla extract
Maple syrup
Cacao nibs
Sesame seeds
Cocoa powder to dust
Method
(OPTION A = cook then blend
OPTION B = blend, then cook).
OPTION A
Place the hot water into a saucepan with a fitting lid.
Add the small sweet potato cubes, dates and salt and slowly bring to a boil.
Once boiling, add the millet flakes and almond milk and place the fitted lid onto the saucepan leaving a small gap.
Reduce the heat to simmer for 10 minutes, stirring a couple of times whilst boiling to prevent the bottom from burning, and about half way add 1 cup of hot water as the millet will have absorbed much of the milk before the potato is cooked.
Whilst the millet and sweet potatoes are boiling, if you haven’t already prepare the sesame sunflower cream by blending the seeds and water together in a high speed blender or bullet. (Double or triple the batch if you need more volume to blend properly.)
Set aside until serving.
When the sweet potato is soft, use a spatula to scrape the warm (kinda lumpy and gloopy) contents of the saucepan into a food processor.
Add in the cocoa and cacao powders, maca powder, hemp seeds, and maple syrup (and protein powder if using) to the cooked millet and potato in the blender, place on the lid and blend until smooth and velvety.
Divide between two bowls to serve straight away, or pour back into the saucepan and heat to desired temperature before serving.
Top with the sesame/sunflower cream, a dash of maple syrup, a dusting of cocoa powder and additional sesame /hemp seeds, and cacao nibs.
Enjoy hot.
————
OPTION B
Place all the ingredients for the base into a high speed blender and blend on high until as smooth as possible.
Pour the thick chocolatey mixture into a saucepan, and use about 1/2 cup of hot water to swirl out the blender jug, and add this too.
Put the pan on low-medium heat and bring to a simmer whilst occasionally stirring. The mixture will thicken up as it cooks - if you want to add additional water as it does, do so to reach your desired consistency.
Cook for about 10 minutes, slowly on low heat, stirring to prevent the bottom sticking / catching or the mixture clumping.
Whilst the chocolate thickens, if you haven’t already, make the sesame sunflower cream and adding 1/2 tsp of vanilla extract.
Once the chocolatey mixture is to your desired thickness (it should be thick, smooth, porridge consistency), you can optionally return it to the blender to get it super smooth before blending, or simply pour straight into your serving bowls, top with the sesame sunflower cream, a dash of maple syrup, a dusting of cocoa, sesame / hemp seeds and cocoa nibs.
Enjoy hot.
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