High protein, sugar-free snack recipes to help stabilize your hormones and feel your best - and it’ll align with your fitness goals! All you need is 15 minutes, so being healthy has never tasted so good! And it’s so easy to make.
Ingredients for your follicular phase: sprouted rolled oats, eggs, chia seeds, 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.
Chia seeds are rich in omega-3s and are also high in fiber, two important nutrients for the follicular phase. Fiber helps our body flush out excess estrogen and maintain a healthy digestive tract, while omega-3s are important for healthy ovulation. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels.
Berry Crumble Yogurt Bowl
Serves: 2 Active Time: 10 minutes Total Time: 15 min
Ingredients
Scrambled Oats
1 banana
1 egg
⅓ cup oats
1 tsp cinnamon
¼ tsp cloves
Top With:
1 cup yogurt
Almond butter
½ cup strawberries (fresh or frozen)
½ cup blueberries (fresh, or frozen)
1 Tbsp chia seeds
Process
Start by mashing a banana in a bowl. Whisk in the egg, then the oats, cinnamon, and cloves. Mix until combined
Heat a buttered or oiled skillet over medium-high heat. Add your oat mixture, mixing and folding like scrambled eggs, until the egg looks fully cooked (around 3-4 minutes)
Microwave the strawberries, blueberries, and chia in a small bowl until melted. Use a fork to mash into a jam-like texture
Assemble your yogurt bowl by adding Greek yogurt as the base, layering on the scrambled oats, chia berry jam, and some almond butter for healthy fats!
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