Variations of this recipe have been popping up on social media, so I had to give it a try - and I had to make it even higher protein. And I gotta say, I'm pretty proud of the result. It's so good that I meant to save half for the next morning, but I just ate both servings in one sitting.
Ingredients for your follicular phase: sprouted rolled oats, eggs, and almond butter. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Oats are high in fiber which makes it wonderful for our body during the follicular phase. Fiber is key to helping our body flush out excess estrogen while our body ramps up production at this time of the cycle. The specific type of fiber it contains is called beta-glucan, which acts as a prebiotic for beneficial bacteria in our gut microbiome. And because a healthy gut is able to best regulate hormone production, this is very important! Rolled oats are also typically gluten-free by nature, so for those of us that are gluten sensitive - this is a great breakfast to have.
Almonds (and almond butter) are great for follicular because they contain high levels of omega-3s. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels. They also have high levels of dietary fiber and contain magnesium.
Eggs are a follicular phase food because they are high in choline, which is an important mineral for fertility. Eggs also have high levels of omega-3 and are a wonderful source of protein. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels. Protein helps increase energy and promotes healthy egg production.
Almond Croissant Baked Oats
Serves: 2 Active Time: 5 minutes Total Time: 30 min
Ingredients
1/2 cup oats
2 eggs
1/2 cup Greek yogurt
1 tbsp almond butter
1/4 tsp baking powder
1/2 tsp vanilla extract
1/2 tsp cinnamon
Topping
1/4 cup sliced almonds
1/8 cup oats
1 tsp almond butter
1/2 tbsp maple syrup
Process
Preheat oven to 350ºF
Add all the ingredients for the base in an oven-safe tupperware or baking dish and whisk until fully combined.
In a separate small bowl, add the ingredients for a topping and mix until combined. Sprinkle it across the top of the Tupperware.
Bake for 35-40 minutes, or until it passes the toothpick test.
If meal prepping, you can store them in Tupperware in the fridge, and then reheat them when you're ready to eat.
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