This no-bake snack is a great recipe to make in bulk during your luteal phase. Especially as your energy dips near the end of your cycle, and you find yourself craving sweets, having these easily accessible is a great way to boost your energy without the temptation of processed foods.
Ingredients for your luteal phase: dates, navy beans, raisins, sunflower seeds, walnuts, and tahini. During the luteal phase, you want to focus on fiber-rich foods to support the large intestine in flushing out excess estrogen and consume nutrient-dense food as your body's metabolism naturally speeds up.
Dates and navy beans are the base of this snack. Dates are high in antioxidants and fiber, two important nutrients in the luteal phase. Fiber aids the liver in flushing excess estrogen out of the body while antioxidants help battle inflammation. Navy beans are high in fiber, Vitamin B, calcium, and magnesium which are key micronutrients for this phase of your cycle and help regulate blood sugar.
Raisins contain anti-inflammatory properties that can help alleviate bloating symptoms during the luteal phase. They also can aid digestion and reduce stomach issues.
Sunflower seeds are high in vitamin E, which is a natural antioxidant, and also has been shown to increase the luteal blood flow which lengthens the time of your luteal phase.
Walnuts are high in fiber, protein, and magnesium, but are also high in omega-3s. Our body cannot produce omega-3s on its own, so it's important to consciously add them to our diets. It's vital for our overall health, but also for our hormone balance as it aids the production of progesterone.
Tahini is a luteal phase food because it's essentially just sesame seed butter. Sesame seeds (therefore tahini) are high in zinc which is crucial for progesterone production and simultaneously flushes out estrogen.
No Bake Maple Tahini Energy Bites
Serves: 16 Active Time: 10 minutes Total Time: 10 minutes
Ingredients
Date Ball:
6-8 dates
1/4 cup navy beans, cooked
1/4 cup raisins
1/4 cup sunflower seeds
1/4 cup walnuts
1/4 cup flax meal
1/4 cup oats
1 tsp vanilla extract
1/2 tbsp cinnamon
1 tbsp maple syrup
Toppings:
2 tbsp tahini
1 tbsp coconut oil
Coconut flakes, unsweetened
Process
1. Throw all ingredients for the date ball into a food processor and pulse until combined. The mixture should be sticky enough so that you can effortlessly scoop and form into a ball.
2. Use a tablespoon to measure equal-sized balls. Roll the clump between your hands to form a ball. Repeat until you use the entire mixture - it should be around 16 balls.
3. Make the tahini glaze by microwaving coconut oil with tahini in a small bowl for 20 seconds, then stir so that it's uniform. On a small plate, pour unsweetened coconut flakes - you'll want around half a cup but feel free to add/remove as needed.
4. Take a date ball and dip it into the tahini glaze, rolling it so that it's completely and evenly covered. Then move the ball into the coconut flakes and roll it so that it's coated. Repeat until all balls are covered.
5. Store in Tupperware in the fridge for up to a week.
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