Rainbow Recipes for Menstrual Cycle Support

As we move through spring and into the warmer months of the year, we are going to have access to a delicious variety of colorful foods. Every color offers a different set of antioxidants and minerals to the body, helping with healing, inflammation, strength and immunity as well as other functions. As women, our cycles require different nutrients for differing phases. Check out my favorite ways to incorporate rainbow foods and delicious, cycle-friendly lifestyle choices below!

As women, our cycles are an important part of our lives and vitality. It only takes a few painful menstrual cycles to know how debilitating the bloating, cramps, irritability or fatigue can be. But, what we aren’t told often in Western medicine is that we don’t HAVE to live this way. By honoring our cycles, and the various needs of each of the four main phases, we can have a healthier, more harmonious relationship with menstruation. 

I personally honor my cyclical needs in many ways, from the movement I incorporate to the solitude I seek to the food I consume throughout the day. It has made a huge difference in how I feel about my cycle as well as the symptoms that arise. Here are some easy recipes YOU can use to start honoring your cycle this month! 

Menstruation

Your bleed is akin to nature’s winter. It is a time to be inward focused, slow moving and well rested. Our modern day world doesn’t allow for the complete Red Tent experience, but do what you can to create some space and calm for yourself on these days. Whether that means saying “no” to outings in favor of an early bedtime or practicing some extra self-care with epsom salt baths, essential oil massages or restorative Yoga. 

Menstruation calls for warming, cooked, nourishing meals. My favorite springtime meal during my bleed is carrot, parsnip and ginger soup with cooked kale or a kale Caesar salad on the side. 

Carrot, Parsnip and Ginger Soup

1 lb carrots, washed, peeled and chopped into chunks

1 lb parsnips, washed, peeled and chopped into chunks

2 Tbsp freshly grated ginger

2 Tbsp ghee or olive oil

Chicken or veggie stock (amount will depend on how thin you want your soup)

Salt and pepper

Preheat your oven to 400 degrees. Line a sheet pan with parchment paper and add carrots and parsnips. Toss with ghee, salt and pepper and roast until fork-tender, about 40 minutes to one hour. Meanwhile, heat the broth in a saucepan. Add roasted veggies, warmed broth and ginger to a blender or use an emersion blender in the saucepan. Add salt and pepper to taste. 

Follicular Phase

This, the week or so after your bleed, is like an inner springtime. You can focus on lighter, energizing foods and activities. Be sure to consume plenty of magnesium here, as levels are probably at their lowest post-bleed. Fiber is another key nutrient as are citrus fruits and fermented foods. I love incorporating a daily smoothie here, especially this mango-carrot one. Mango is high in vitamin C and carrots are not only high in vitamin A, but also help with hormone balance. 

Mango-Carrot Smoothie

1 cup frozen mango

1 large carrot

1 cup greek yogurt or plain kefir

1/4 cup orange juice

1 banana

Whir the ingredients in a blender, adding more juice or some water if needed. Sip it down and watch your energy levels rise!

Ovulation

Estrogen is at its highest during ovulation and your energy levels naturally pick up. This is a great time in your cycle to do those more intense workouts (if that’s your thing) like HIIT or running. Complex carbs (think: sweet potatoes, oats, quinoa) and proteins are a great way to support your body throughout this part of your cycle. And, honestly, I love a delicious but healthy dessert that contains both of these. I didn’t come up with this recipe, I just found it in the treasure trove of the internet…enjoy!

Fudgy Almond Butter Blondies

1 cup creamy almond butter

2 eggs

1/2 cup coconut sugar

1/4 cup maple syrup

1 Tbsp melted butter or coconut oil

1 tsp vanilla extract

1 Tbsp coconut flour

1/2 tsp baking soda

1/4 tsp salt

1/2 cup chocolate chips

Fancy sea salt for sprinkling

Preheat oven to 350. All ingredients except fancy salt go magically into a bowl. Stir them around and then pour the batter into a parchment-lined baking dish. Bake that bad boy for about 25 minutes and then sprinkle with your fancy salt. Allow to cool for about 15 minutes to reach maximum gooeyness. These are child approved. 

Luteal Phase

Yep. We have arrived. Days (roughly) 15-28. PMS. Irritability. Bloating. The works. Our estrogen drops significantly and progesterone takes over, causing many of us to need ample alone time and extra dark chocolate. Grounding movement such as Pilates, Yoga and strength training are excellent during your Luteal phase. You also want to focus on building a healthy uterine lining by consuming nutrient-dense, anti-inflammatory foods like organic meats, salmon, sweet potatoes, veggies, whole grains and berries. I love cooking up a delicious salmon meal during this part of my cycle. Here is a super easy recipe I came up with so I could get my fill of Omega 3’s without the fuss:

Easy Oven Baked Salmon with Garlicky Greens & Peppers

2 salmon fillets or one large (this makes great leftovers so make a bigger batch if you need lunch the next day)

Salt and pepper

Lemon

1 bunch organic kale, stemmed and chopped

1 red pepper, seeded and sliced thin

Olive oil

2 garlic cloves, minced

Preheat oven to 400 degrees. Place salmon on a large sheet of parchment paper. Sprinkle liberally with salt and pepper and wrap in paper to keep it from drying out. Bake for about 20 minutes or until done all the way through. In the meantime, whir a bit of olive oil in a skillet and add your garlic cloves. Sauté for about 30 seconds before adding in the pepper slices. Saute for a few minutes more before adding in the kale. Sprinkle a pinch of salt over the kale and continue stirring until it wilts, adding one Tbsp of water at a time to keep it a bit moist. Once it is finished, season to taste and stir in a squeeze of lemon. Squeeze lemon over the salmon as well and serve.

Taking care of yourself throughout the different phases of your cycle is a beautiful way to feel more connected to your own body as well as mother nature. She has her cycles, just as we have ours, and all of the seasons require something different. Enjoy these healthy recipes and let me know in the comments below if you find them helpful and delicious!