Overnight oats are a go-to for follicular, and this recipe is one of the best! It's loaded with fiber (13g) and protein (11g - but then if I add an extra scoop of Greek yogurt, it's closer to 25g), and keeps me feeling full and nourished all day. It's an easy recipe to meal prep, so I never find myself without something to eat when I'm in a rush to get out of the house in the morning. That way, I'm able to nourish my body without putting in too much time or effort! I use sprouted rolled oats instead of normal oats because they're easier to digest.
Ingredients for your follicular phase: sprouted rolled oats, chia seeds, flaxseed meal, and peanuts. 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.
Flax seeds act as estrogen blockers, which help our bodies reduce excess estrogen. They also are high in omega-3s which are shown to reduce FSH levels and are anti-inflammatory which helps curb inflammation, and contain lots of protein which balances blood sugar.
Peanuts (and peanut butter) contain high levels of magnesium, iron, and vitamin B6. But if you're up to using almond butter, that's better for follicular because it's higher in omega-3s
Snickers Overnight Oats
Serves: 2 Active Time: 15 minutes Total Time: 4+ hours
Ingredients
1 Tbsp peanut butter
½ cup rolled oats, sprouted
1 cup almond milk, unsweetened
1 banana, mashed
1 Tbsp unsweetened cocoa powder
2 Tbsp chia seeds
1 Tbsp flax meal
1 Tbsp peanuts
1 Tbsp chocolate chips
Process
Add all ingredients into a jar (or in my case, an empty peanut butter jar). Mix thoroughly until combined.
Put the lid on the jar and refrigerate overnight or for a minimum of 2 hours
Optional: Top with more peanuts and chocolate chips to serve
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