The luteal phase, which occurs after ovulation and before menstruation, is a time when many women feel symptoms such as mood variations, eating desires, swelling and tiredness due to hormonal changes. Consuming nutrient -rich foods during this phase can help relieve these symptoms. These Sweet potato brownies They are an excellent option, tasty and nutritious, that helps balance the body during this moment of the menstrual cycle.

These brownies are an option Delicious and healthy to support the body during the luteal phase. This phase of Menstrual cycle can bring symptoms such as fatigue, mood swings and candy desiresBut with the right ingredients, it is possible to help balance hormones and improve well-being. Here is how these brownies can help you:

1. Sweet potato:
Rich in complex carbohydrates and vitamin B6, both fundamental to balance blood sugar levels and support mood regulation during the luteal phase. Sweet potatoes also helps prevent energy falls and irritability.

• Complex carbohydrates: Sweet potato is a source of complex carbohydrates that help stabilize blood sugar levels and prevent energy spikes followed by fatigue breaks.
• Vitamin B6: Essential for the production of serotonin, which regulates mood and helps combat irritability and emotional oscillations.
• Magnesium and potassium: These minerals help reduce swelling and cramps, relaxing muscles and balancing electrolytes.

2. Almond butter:
It contains healthy fats and magnesium, essential for reducing swelling and promoting relaxation. Magnesium also contributes to quality sleep, a crucial factor during the luteal phase, when insomnia can be more frequent.

• Healthy Fats: Essential to support hormonal production and the balance of hormone levels during the luteal phase.
• Proteins: They help maintain satiety and stabilize blood sugar, reducing the feeling of tiredness.
• Magnesium and vitamin E: Magnesium is excellent for reducing PMS symptoms, while vitamin E acts as an antioxidant, relieving menstrual discomfort.

3. Raw cocoa powder and Mixture:
The Cocoa CRUDE It is rich in antioxidants and magnesium, which help to improve mood and relieve stress. THE Mixture Adds the power of adaptogens, such as Reishi, Shatavari and Ashwagandha, known for supporting the hormonal balance, reduce cortisol levels and promote calm and well-being. Cinnamon and cardamom also contribute to improving digestion and overall balance.

• Rich in antioxidants: Flavonoids in cocoa fight oxidative stress and reduce body inflammation.
• Increases well-being: It contains compounds such as phenylethylamine, which promote the feeling of well-being, helping to combat moodiness.
• Iron and magnesium: Iron increases energy levels, while magnesium helps relax muscles and reduce menstrual cramps.

4. Acer:
A natural sweetener that helps satisfy sugar desires without causing glucose peaks, reducing the risk of mood and fatigue changes.

• Natural sweetener: Provides sweetness without causing blood sugar peaks, a healthy alternative to refined sugar.
• Antioxidants and minerals: offers small amounts of antioxidants, zinc and manganese, which support immune function and metabolism.

These brownies are ideal for relieving the typical symptoms of the luteal phase, such as fatigue and mood swings, promoting a healthy hormonal balance and reducing stress with the support of the calm mixture.

Naturally sweetened and rich in nutrients, perfect for those looking for a healthier option. They are glutenless and without dairy products, ideal for satisfying the will of a candy without guilt.

Ingredients:

• 1 middle sweet potato (about 1 cup of puree)

• 1/2 cup of almond butter (or other dried fruit/seed butter)

• 1/4 cup of sugar syrup (or honey, for a non -vegan option)

• 1 teaspoon of mixture

• 2 tablespoons of dessert raw cocoa powder

• 1 teaspoon vanilla extract

• 1/2 teaspoon powder yeast

• A hint of sea salt

• Optional: 1/4 cup of black chocolate or nuts to give extra texture

Preparation:

1. Prepare the sweet potato: Bake the sweet potato until soft. Then remove the skin and crush to make a puree with a soft consistency.

2. Preheat the oven: Preheat the oven at 175 ° C and a small shape with parchment paper.

3. In a bowl, it mixes the sweet potato puree, almond butter, sucer syrup and vanilla until homogeneous.

4. Add the dry ingredients: Add the cocoa powder, the mixture, yeast powder and salt. Mix even well incorporated.

5. Turn the dough to the prepared shape and sprinkle with black chocolate nuggets or walnuts (if desired),

6. Bake for 20 minutes, or until ready (always moist inside).

7. Remove from oven r Let cool before cutting.

Benefits of these sweet potato brownies for hormonal balance 

• Emotional Balance: The combination of complex carbohydrates, healthy fats and magnesium helps regulate mood and combat emotional variations.
• Reduces the desires for sweets: It satisfies the desire to eat something sweet in a healthy way, avoiding processed and poorly nutritious foods.
• Increases energy levels: Nutritional ingredients provide lasting energy, helping to combat the common fatigue at this stage of the cycle.
• Relief of PMS symptoms: Ingredients such as magnesium and potassium work together to reduce cramps, swelling and discomfort.
• Support for hormonal balance: Vitamins and fatty acids help regulate hormonal production by minimizing unpleasant symptoms.

This recipe goes beyond traditional brownies, helping to balance mood, reduce stress and provide stable energy during the luteal phase. 

• Mixture and the hormonal balance in the luteal phase

Calm mixture combines powerful adaptogens, such as Ashwagandha and Shatavari, known for helping Balance hormones and reduce cortisol levels. During the luteal phase, these ingredients promote the relaxation, fight stress and They support the regulation of the hormonal cycle, relieving symptoms such as irritability and fatigue.

• Raw cocoa and its benefits for hormonal balance

THE raw cocoa is different from the processed cocoa, then keep your nutrients intact, as magnesium, antioxidants and flavonoids. These compounds help regulate cortisol levels and promote general well-being, supporting hormonal balance more effectively than traditional cocoa, which loses many nutrients during the process of toast.