Cycle food – lentil wraps

Lentil wraps? Yes, it's actually super easy. Lentils are not only a great source of protein, but they also provide valuable fiber, help regulate blood sugar, and contain important minerals like iron, magnesium, and zinc. All things that are good for your cycle!

Antecedentes de nuestras recetas

En cada una de nuestras recetas, encontrarás una opción para la fase folicular y otra para la fase lútea, o tenemos un capricho para ti que es especialmente bueno para ti durante una de las fases, incluso durante la menstruación o alrededor de la ovulación.

El ciclo femenino comienza el día 1 con el inicio de la menstruación. El período hasta la ovulación se denomina fase folicular. El período posterior a la ovulación hasta el final del ciclo se denomina fase lútea. La duración de cada fase varía según la persona. Por lo tanto, prácticamente no existen semiciclos.

Las necesidades del cuerpo varían durante las diferentes fases. La fase folicular difiere especialmente de la fase lútea. Por ello, hemos dividido la mayoría de nuestras recetas en dos versiones. Esto nos permite satisfacer mejor las diferentes necesidades.

Una dieta sana y equilibrada siempre es buena, al igual que la alimentación intuitiva. Escucha a tu cuerpo y las señales que te envía. Al consumir alimentos específicos durante las fases correspondientes, puedes...
tu cuerpo en términos de niveles de energía, digestión, antojos, prevención del dolor menstrual y
Apoyo óptimo para prevenir el síndrome premenstrual.

Para más información

¿Cómo reconozco mi fase del ciclo?

¿No estás segura de en qué fase de tu ciclo te encuentras? Observar atentamente las señales de tu cuerpo puede ayudarte a evaluar tu situación y a conectar más estrechamente con él. Encontrarás una explicación detallada de las posibles señales en la revista.

Lee más aquí

By Mona HockSep 17, 2021

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Sauerkraut, fresh vegetables and herbal yogurt for the follicular phase

In the follicular phase, fresh sauerkraut (from the organic store) and plant-based yogurt provide you with probiotic cultures. This is good for your intestines and, conversely, also for your hormones. But be careful: if you've never eaten fresh sauerkraut before or your intestines are a bit more sensitive, it's best to approach it slowly to see how you tolerate the fresh sauerkraut.
By the way, sauerkraut also contains a lot of vitamin C, just like peppers. As a green leafy vegetable, spinach provides a lot of important vitamins and minerals, such as z.B. Folic acid (essential for hormones). The healthy fats come from the avocado.
The recipe also contains a good portion of fiber. These are particularly important in the follicular phase in order to remove excess hormones from the body. This is particularly important when there is “too much” estrogen.

Ingredientes

Sauerkraut, fresh vegetables and herbal yogurt for the follicular phase

For approx. 4 wraps:
150 g lentils (soak for 3 hours beforehand)
300 ml water
1/2 tsp salt

For the herb yoghurt
100g plant-based quark or yoghurt
1/2 tsp dried herbs (z.B. Basil, oregano, rosemary)
Small clove of garlic or garlic powder
Pinch of salt

For the filling
2 handfuls of spinach
fresh sauerkraut (as much as you like and can tolerate)
1 pepper
1 avocado

Ingredientes

Sauerkraut, fresh vegetables and herbal yogurt for the follicular phase

For approx. 4 wraps:
150 g lentils (soak for 3 hours beforehand)
300 ml water
1/2 tsp salt

For the herb yoghurt
100g plant-based quark or yoghurt
1/2 tsp dried herbs (z.B. Basil, oregano, rosemary)
Small clove of garlic or garlic powder
Pinch of salt

For the filling
2 handfuls of spinach
fresh sauerkraut (as much as you like and can tolerate)
1 pepper
1 avocado

preparación

soak red lentils in water for about 3 hours. Then drain and wash off. Then mix the lentils with water and salt in a powerful blender. Fry in a pan over medium heat with a little oil if necessary and turn carefully.
Wash and chop vegetables. For the herbal yoghurt, mix plant-based yoghurt with the dried herbs, garlic and salt. Spread it on the wrap and then spread the spinach, sauerkraut, peppers and avocado in the middle. Now roll it up from one side and, if necessary, cut it in the middle.

Baked vegetables and sweet potato hummus for the luteal phase

In the luteal phase, we swap the raw vegetables for baked, oven-baked vegetables, as these tend to be better tolerated. The hormone progesterone, which dominates in the luteal phase, can also have an impact on intestinal activity in its role as a calming hormone.
During this time, stable blood sugar is particularly important to prevent cravings. Balanced meals with fat, carbohydrates and protein do not cause blood sugar levels to rise as much, which prevents food cravings. The mix of pumpkin, carrot, tofu, onions, zucchini and sweet potato hummus together with the lentil wrap is such a balanced meal and should keep you full for a long time.

Ingredientes

Baked vegetables and sweet potato hummus for the luteal phase

For approx. 4 wraps:
150 g lentils (soak for 3 hours beforehand)
300 ml water
1/2 tsp salt

For the sweet potato hummus:
1 small sweet potato, steamed
1 can of chickpeas
1 tbsp tahini
1 tbsp olive oil
1/2 teaspoon each salt and cumin
Small clove of garlic or garlic powder
Juice of half a lemon
If necessary, some water

For the oven vegetables:
1/2 Hokkaido pumpkin
2 large carrots
1 onion
1 pepper
1 smaller zucchini
1 tbsp olive oil
1/2 teaspoon each salt, cumin, paprika powder, pepper

Ingredientes

Baked vegetables and sweet potato hummus for the luteal phase

For approx. 4 wraps:
150 g lentils (soak for 3 hours beforehand)
300 ml water
1/2 tsp salt

For the sweet potato hummus:
1 small sweet potato, steamed
1 can of chickpeas
1 tbsp tahini
1 tbsp olive oil
1/2 teaspoon each salt and cumin
Small clove of garlic or garlic powder
Juice of half a lemon
If necessary, some water

For the oven vegetables:
1/2 Hokkaido pumpkin
2 large carrots
1 onion
1 pepper
1 smaller zucchini
1 tbsp olive oil
1/2 teaspoon each salt, cumin, paprika powder, pepper

preparación

Wash and cut vegetables for the oven, dice the tofu and season everything with olive oil, paprika powder, cumin, dried herbs, pepper and salt. Place in the oven at 200°C for approx. 25 minutes.
For the sweet potato hummus, cook a small sweet potato. This takes less than 15 minutes if the sweet potato is cut into small cubes. Then put a drained can of chickpeas in a blender with tahini, olive oil, cumin, salt, lemon juice, a small clove of garlic and the sweet potato. Mix everything well and add a little water if necessary until the desired hummus consistency is reached.
Spread the wrap with hummus and place the baked vegetables in the middle. Then roll it up from the side and, if necessary, cut it in the middle.

Continue reading

Ernährung im Zyklus mit Zyklusfood – Kuchen für den Zyklus

Cycle Food – Edición Pastel

24. September 2021

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Porträt von Mona sitzend auf Couch, lächelnd, die Ellenbogen auf den Oberschenkeln, leicht nach vorn gebeugt

Mona Hock

Ecotrophologist

¿Quién desarrolla las recetas aquí?

Our author Mona is interested in everything related to nutrition, which ultimately led her to study ecotrophology. Creating healthy, hormone-friendly recipes that also please the palate is part of her passion, as is education about mental and physical health.