Overnight oats are a go-to for breakfast for the follicular phase because they're loaded with protein and fiber, and with these Tiramisu overnight oats, it even feels like a dessert! It 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 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.
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.
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.
Tiramisu Overnight Oats
Serves: 2 Active Time: 15 minutes Total Time: 4+ hours
Ingredients
Base:
1 Tbsp almond butter
½ cup overnight oats
½ tsp instant coffee
⅔ cup almond milk, unsweetened
½ cup nonfat Greek yogurt
2 Tbsp chia seeds
1 Tbsp flax meal
1 Tbsp maple syrup
pinch salt
Coffee yogurt topping
1 tsp instant coffee
½ tsp water, hot
1/4 cup nonfat Greek yogurt
Serve with:
1 tsp cocoa powder
Process
Add all ingredients for the overnight oats into a jar (or an almost empty almond butter jar). Mix until thoroughly combined. You can sweeten it with more maple syrup to taste
Screw the lid back on the jar and refrigerate overnight, or at least 2 hours
Before serving, make the coffee “cream” by mixing the instant coffee with hot water to dissolve. Then mix in the Greek yogurt.
Top the overnight oats with coffee “cream”. Then layer cocoa powder on top by sprinkling the cocoa through a sieve to make it powdered.
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