Like the pastry, but as a nutrient packed smoothie!
It's a little sweet, warming (despite being a smoothie), creamy, everything you could be craving in this phase really -
Enjoy this smoothie during your Luteal Phase day to keep your energy topped up and balanced, and blood glucose (thus mood and focus) in check.
LUTEAL PHASE -SPECIFIC:
MACROS:
Perfect balance of fats and carbohydrates for this phase, with healthy fats from nuts and seeds, and carbohydrate (+ fiber) from oats and bananas. Add in a scoop of your protien powder of choice if you want to bump up the protein.
COOKING STYLE:
Blended and easy to digest.
INGREDIENTS / NUTRITIONAL PROFILE:
Oats = calming on the nervous system - component Beta glucan (a soluble fiber) has many beneficial properties, even used in western medicine as a 'nervine tonic' for nervous exhaustion for its effect on relaxing and regulating the nervous system. Fiber encasing the oat ensures steady release of glucose, and fiber aids digestion (which may be sluggish at this time). B6 also supports healthy progesterone, helpful if you experience mood swings right before your period.
Ashwaghanda = also calming, so can help to destress and soothe any PMS anxiety. Can regulate hormone imbalances, reduce inflammation and oxidative stress too as well as improve sleep, memory, energy and libido.
Cinnamon = warming spice, (+ ginger) warms the body from the inside.
Sesame seeds = Also have a warming effect on the body, and support progesterone production.
Sesame + Sunflower seeds = powerful seed-cycling hormone regulating duo.
Maca powder = hormone balancing adaptogen, can also increase energy and stamina, and libido.
Luteal Phase Smoothie: Cinnamon Raisin:
serves 1
Ingredients
1 1/2 cup almond milk
1/2 banana
1 1/2 tbsp raisins
1 tbsp rolled oats
1 tbsp sesame seeds
1 tbsp sunflower seeds
1 tsp cinnamon
1/2 tsp ground ginger
1 tsp maca powder
1 tsp ashwaghanda powder
Method:
Start with the almond milk in the blender cup, add all the remaining ingredients and blend until smooth.
Add more liquid if required.
*If you added protein powder, make sure you add a little more liquid.
CHEF NOTES:
I have actually also tried adding an extra spoon of oats and warming this up like a thin porridge - if its cold outside and you're craving something warming and nourishing. Trust me on this one.
Try baking too as a 'baked oats' - blend everything except the raisins and oats, add an extra tbsp oats, pour into a heat safe dish and bake at 180'C for 20-30 minutes, until the raisins are plump and oats are desired consistency. Top with fresh cinnamon and serve with yoghurt (greek or coconut).
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