Everyone loves an overnight oat for meal prep-ability, but in the winter when I'm craving something a bit warmer I enjoy a baked oat instead. I make a handful at a time, bake them in individual ramekins, and then heat them up in the morning for a healthy, high-protein breakfast!
Ingredients for your follicular phase: sprouted rolled oats, chia seeds, and egg. 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.
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.
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.
Snickerdoodle Baked Oats
Serves: 2 Active Time: 5 minutes Total Time: 30 min
Ingredients
1 cup sprouted rolled oats
1 medium banana
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1 tbsp maple syrup
2 tbsp chia seeds
1/2 cup almond milk
Pinch of salt
2 eggs
Optional: almond butter, maple syrup, and/or Greek yogurt to serve
Process
Preheat oven to 350ºF
Add all the ingredients in a blender or food processor, and blend until smooth.
Pour mixture into an oiled, or buttered, ramekin and bake for 25 minutes, or until it passes the toothpick test.
Serve with almond butter, maple syrup, and/or Greek yogurt - or just on its own!
If meal prepping, you can store them in Tupperware in the fridge, and then reheat them when you're ready to eat.
Comments