It is very rainy and cosy here in Bali at the moment, so I whipped out this Spiced Apple Porridge recipe that was PERFECT this morning!
For this recipe, you will blend your own mylk that will make the oats perfectly creamy. The nuts and seeds inside the mylk have been specifically selected for their properties; namely nutrients and minerals that support the Luteal Phase (read more about the nutritional qualities here), and of course for their taste and texture when cooked and blended.
A warming, comforting bowl of oats is a perfect way to kickstart a Luteal day. A savoury breakfast is preferable, however I sometimes wake up with other ideas… And so this recipe here is perfect; it hits the spot, without being too sweet and giving me a sugar rush->crash!.
The chunky rolled oats provide plenty of fiber that will help slow the energy release of this meal, as well as help things get moving if they’re stagnant as they can often be in this phase (I think you know what I mean). Healthy fats from the creamy blended nuts and seeds also help to stabilise energy (which also = MOOD), whilst being phase-specific (read more here).
Warm and cosy is the way of this phase; since anything cold or raw has the potential to stagnate things the abdominal area, cause discomfort, gas, etc., which last time I checked is not what you wanted.. especially if you’re already battling cramps or bloating..!
You also may have noticed, when you cook oats how much liquid you need and use!! Oats soak it all up! It stays in the oats, so a bowl of oats or porridge (compared to granola) is basically edible hydration… which is super super important to stay hydrated in this phase for many different biological reasons (including bloating, hormone production, new tissue growth, etc.).
(Recommending my video Everything You Need To Know About the Luteal Phase for more information.)
Apples and spices are just a perfect match, always, and then add an element of creaminess…. well … the great culinary Gods would say these flavour combinations are OBVIOUS PERFECTION.
Give it a try, I can’t wait to hear but I know you’ll love it!
GET MORE OUT OF THIS RECIPE:
Double the batch to serve 2-3
Instead of cinnamon/ground ginger mix, used a little mixed spice with extra cinnamon or pumpkin pie spice mix for a more Christmassy/wintery flavour.
Pears are another great option to caramelise /for on top, or any seasonal fruit you have available that you can cook down or stew a bit to serve warm on top.
Add Greek yoghurt, cottage cheese, protein powder, to up the protein for this meal, or make sure every other snack or meal contains a lot of protein to make up for it!
LUTEAL PHASE -SPECIFIC:
MACROS:
Low GI carbohydrates: oats provide one of the most perfect sources of high-fibre carbohydrate, which maintains balanced blood sugar, energy, mood, bowl movements, you name it.
Fats: added in to the high-fibre carbs makes this energy (and subsequent stable mood) go even LONGER.
Protein: in small amounts in the nuts and seeds in the mylk. Feel free to add some protein powder into the oats, or add some cottage cheese to up the protein.
COOKING STYLE:
Slow-cooked, warming, comforting, which is PERFECT in the Luteal Phase. The body is doing a lot of BTS work, so that needs fuelling, with nutrients (macros and micros) that are body temperature / do not require extra work by the body to warm.Â
You quick-soak the oats for a bit before cooking them, which improves their digestibility.
And this dish is simple, minimal, and NOT aggravating - keeping ingredients allergen-free so as not to give anything that could cause distress a chance to.
INGREDIENTS / NUTRITIONAL PROFILE:
Oats = are, besides being a crazy healthy, high fiber, low GI wonder-grain, contain energy and mood-boosting B vitamins, up-regulate natural killer cells stimulating the immune system, and has also been used in Western medicine as a ‘nervine tonic’ for nervous exhaustion. Cooked oats contain a lot of liquid too, so youre technically ‘eating hydration’…
Apples = are also a good source of fiber; supporting digestion and blood sugar balance, they are high in antioxidants (which are anti-inflammatory, and can help bloating/ inflammation cramps), also hydration (85% water), and a few essential nutrients like potassium, Vitamin C and A.
Sunflower seeds = are packed with healthy unsaturated fats, protein, fiber and other important nutrients like vitamin E, selenium, copper, zinc, folate, iron and phytochemicals. Vitamin E can help support hormone balance and may alleviate some symptoms of PMS, and selenium, is an important mineral that supports thyroid health, which is vital for overall hormonal balance.
These seeds are particularly important in the luteal phase as one of 2 seeds (sunflower + sesame seeds) to eat daily in this phase.
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.
Almonds = are a high protein nut, also containing lots of the healthy fats -> hormone building (as progesterone rises / is elevated), as well as stabilising & balancing energy and mood.
Almonds contain a potent amount of Vitamin E too; not only great for the health of your skin (yes, that glow) & liver (think hormone detoxing), but can also alleviate symptoms of painful periods and other PMS symptoms. 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.
Ground ginger =  warms the body, helps clear gas and bloating, supports digestion and detox, stomach ease, inflammation etc. Great in this phase, basically…
Spiced Apple Porridge:
Makes 1 serving
Ingredients
1/2 cup rolled gluten-free oats
For the ‘mylk’:
1 tbsp raw cashews
1 tbsp sunflower seeds
1/2 tbsp roasted almond butterÂ
1 medjool date (pit removed)
1 tsp cinnamon
1/2 tsp ground ginger
Pinch of flaky sea salt
For the spiced, caramelised apple:
1/2 apple (washed, skin on, halved)
1 tbsp water
1/2 tbsp maple syrup, honey, molasses, or coconut sugar/nectar)
1 tbsp orange (or lemon) juice
1/2 tsp cinnamon
(Teeniest pinch of salt ever - to bring out the sweetness)
To serve:
(Optional) honey, maple syrup, molasses, coconut syrup or sugar
Almond milk (or unsweetened plant milk of choice)
Toasted almond flakes
Hemp seeds
Method
Place the oats into a saucepan (heat off) and add 1 cup boiling hot water. Let the oats sit and soak for a bit whilst you prepare the nut/seed mylk.
Place 1/2 cup filtered water into a Nutribullet (or high-powered blender) cup, and add the ingredients ‘for the mylk’.
Blend on high until smooth and creamy.
By this point, the oats should have absorbed most of the water. Turn the heat to medium under the saucepan, and bring the oats & water to spitty bubbles.
Pour in half of the ‘mylk’, stirring gently through the oats. Slow to cook and absorb for a minute or so, then stir once more and pour in the remaining mylk.
Reduce the heat to low, and slow-cook whilst you make the spiced apple topping (whilst not forgetting your oats, adding little bits more water if necessary, and intermittently stirring).
From the apple half, cut out the core by slicing with a knife at 2 angles, then with the flat apple surface on the chopping board, slice the apple into thin, flat strips / slices.
Place a frying pan onto heat, and spread out the slices over the base of the pan. Turn the heat on low and add the water, syrup (or coconut sugar), orange juice and cinnamon (and the teeniest pinch of salt ever - to bring out the sweetness). Holding the pan handle, swirl the liquids with the apples around to coat and mix whilst they slowly start to soften. If you’re confident, give them a flick to toss them over, or use a spoon.
As soon as the liquid has almost all reduced, turn the heat off.
Give the creamy oats a final stir before removing from the heat and pouring into your favourite bowl. Place the apple slices on top (make it pretty if you like), cold milk around the sides, squeeze of honey / maple syrup / molasses / sprinkle of coconut /dark sugar, toasted almond flakes, hemp seeds, spoon.
Blow or allow to cool until ‘just right’.
Comments