Lentils in cookies!? You heard me - these oats and lentil cookies are so soft, fluffy, and healthy! They’re high in protein, high fiber, and will leave you feeling energized.
Ingredients for your follicular phase: green lentils, almond butter, oats, eggs, and pumpkin seeds. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that are easy to digest and aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Green lentils are high in protein, contain phytoestrogens, have a low glycemic index, are rich in fiber, and have high levels of iron and folate. Protein is important because it helps regulate blood sugar levels but also, your body is most easily going to build muscle during this part of the cycle, so load up on protein to ensure you're providing your body with what it needs! Fiber and phytoestrogens are important in flushing out excess estrogen from the body, as fiber helps your liver push the excess estrogen through and excrete it while phytoestrogens can reduce the effectiveness of estrogen, which will help you regulate the estrogen levels in your body.
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.
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.
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.
Pumpkin seeds are high in zinc, which aids progesterone production, are high in omega-3s which lower FSH levels, and contain phytoestrogens which can reduce the effectiveness of estrogen in the body.
Secretly Healthy, Peanut Butter Cookies
Serves: 12 Active Time: 15 minutes Total Time: 40 min
Ingredients
1/2 cup uncooked green lentils
1/3 cup natural peanut butter
1/4 cup almond butter
1 1/2 cups old-fashioned oats
1 egg
1/2 cup unsweetened applesauce
1/4 cup maple syrup
1 teaspoons vanilla extract
1 tsp cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chocolate chips
Optional: pumpkin seeds
Process
1. Cook your lentils: rinse your lentils and then bring them to a boil with 1.5 cups water. Once boiling, cover and reduce heat to a simmer. Let it cook for 10-15 minutes. Drain excess water
2. Put all ingredients into a blender except 1/2 cup of oats and the chocolate chips. Blend into a batter.
3. Scoop into a bowl and add in 1/2 cups of oats and chocolate chips. Mix until combined.
4. Preheat oven to 375°
5. On a cookie sheet lined with parchment paper, start making your cookies. Each cookie should be a heaping tbsp scoop, and you’ll want to flatten them into the shape of a cookie before it cooks. It will not flatten in the oven.
6. Bake for 12 minutes!
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