Phase 3 aka Luteal Phase | Food Recipes

Our food recipes -
Nurturing Your Body with These Food During the Luteal Phase

Let us help you to embrace and combat your luteal phase, you got this!

During the luteal phase, it's crucial to focus on consuming more alkaline and warming foods. We've gathered a selection of easy and delicious recipes—crafted by us and others—that you'll love. Enjoy!

Blueberry Banana Peanut Butter Matcha Smoothies

What do you need

• 2 Bananas

• 1 cup of Blueberries

• 2 tablespoons of smooth peanut butter

• 1 cup Almond Milk (or any milk of your choice)

• 1 tablespoons of matcha powder

• Granola oats or chia seeds for topping (optional)

Steps

1. Blend all of them together with the blender

2. Enjoy!

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Miso Soup with Tofu, Daikon and Pumpkin

What do you need

• 1 bag of Dashi

• 2 tablespoons of Miso (you can add less or more)

• Daikon (cubed them or bite sized that you prefer)

• Tofu (cubed them)

• Pumpkin (cubed them)

• Fresh seaweed (optional)

*You can substitute any daikon or pumpkin with carrot/ sweet potato and /cauliflower cabbage too

Steps

1. Boil 2 cups of water

2. Once the water is boiling, add 1 dashi bag and let it cook for 3 minutes.

3. Remove the dashi bag from the pot.

4. Add daikon, tofu, and pumpkin to the pot.

5. Cook the ingredients for up to 10 minutes.

6. Your dish is ready to serve. Enjoy!

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Vegetable Buckwheat Bowl with Salmon

What do you need

• 1/2 cup of buckwheat (can substitute it with lentil or rice)

• Broccoli, Cauliflower, Sweet potato (cubed and peeled)
  OR

• cucumber (peeled and cubed) , edamame, carrots (peeled and cubed)

• Salmon (seasoned it with salt and black pepper)

• 3 tablespoons Extra virgin olive oil

• 1 tablespoon Balsamic vinegar

• 1 teaspoon of honey

• 1/2 teaspoon dijon mustard

Steps

1. To prep the meal first soak the buckwheat in water overnight

2. For the buckwheat, boil some water, then toss in the soaked buckwheat and cook them for about 15 minutes until they’re done. Drain the water when they’re ready.

3. When it’s time for the salmon, preheat the oven to 180°C (350°F). Put the salmon in the oven and cover it with baking paper. Bake it for 8 to 10 minutes, depending on how thick the piece is.

4. Next, boil the cubed and peeled sweet potato for 15 to 20 minutes until they’re nice and soft. (optional if it takes too much time)

5. For the veggies,
   Option 1 - steam the broccoli and cauliflower for just 2 to 3 minutes. Once they’re done, set them aside.
   option 2 - carrot, edamame, and cucumber

6. To whip up the sauce, just mix together some olive oil, balsamic vinegar, honey, and Dijon mustard, or grab a store-bought dressing if that’s easier.

7. In a bowl, start with the buckwheat, then add the salmon and veggies on top. Drizzle on the sauce however you like it. Enjoy!

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Recipes by Janine from Loom Health

Luteal Phase Nourishing Bowl

Ingredients:

• 1 cup cooked quinoa

• 1 handful of spinach or kale (lightly steamed)

• 1 roasted sweet potato (cubed)

• 1 small fillet of salmon (or a handful of chickpeas for a plant-based option)

• 1 tablespoon pumpkin seeds

• 1 teaspoon olive oil or flaxseed oil

• A squeeze of fresh lemon juice

• A pinch of sea salt and pepper

Instructions:

1. Arrange quinoa, spinach, sweet potato, and salmon in a bowl.

2. Sprinkle with pumpkin seeds.

3. Drizzle with olive oil and lemon juice, then season with sea salt and pepper.

4. Enjoy a warm, comforting meal that supports progesterone production and boosts mood.

Magnesium-Rich Smoothie

Ingredients:

• 1 banana (rich in magnesium and potassium)

• 1 handful of spinach

• 1 tablespoon almond butter

• 1 cup unsweetened almond milk

• 1 tablespoon cacao powder (for a mood-boosting magnesium hit)

• 1 teaspoon ground flaxseed

Instructions:

1. Blend all ingredients until smooth.

2. Enjoy as a mid-morning or post-yoga snack to balance energy levels.