The luteal phase, which occurs after ovulation and before menstruation, is a period when many women experience symptoms such as mood swings, food cravings, bloating, and fatigue due to hormonal changes. Consuming nutrient-rich foods during this phase can help alleviate these symptoms. These Sweet Potato Brownies are an excellent, tasty, and nutritious option that helps balance the body during this time of the menstrual cycle.
These brownies are a delicious and healthy option to support your body during the luteal phase. This phase of the menstrual cycle can bring symptoms such as fatigue, mood swings, and cravings for sweets , but with the right ingredients, it's possible to help balance hormones and improve well-being. Here's how these brownies can help you:
1. Sweet Potato:
Rich in complex carbohydrates and vitamin B6, both essential for balancing blood sugar levels and supporting mood regulation during the luteal phase. Sweet potatoes also help prevent energy crashes and irritability.
- Complex carbohydrates: Sweet potatoes are a source of complex carbohydrates, which help stabilize blood sugar levels and prevent energy spikes followed by fatigue crashes.
- Vitamin B6: Essential for the production of serotonin, which regulates mood and helps combat irritability and emotional swings.
- Magnesium and Potassium: These minerals help reduce swelling and cramps by relaxing muscles and balancing electrolytes.
2. Almond Butter:
It contains healthy fats and magnesium, essential for reducing bloating 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 for supporting hormone production and balancing hormone levels during the luteal phase.
- Proteins: They help maintain satiety and stabilize blood sugar, reducing feelings 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 CALMA Mixture :
Raw cacao is rich in antioxidants and magnesium, which help improve mood and relieve stress. The CALM Blend adds the power of adaptogens such as Reishi, Shatavari, and Ashwagandha, known to support hormonal balance, reduce cortisol levels , and promote calm and well-being. Cinnamon and cardamom also contribute to improved digestion and overall balance.
- Rich in Antioxidants: The flavonoids in cocoa combat oxidative stress and reduce inflammation in the body.
- Increases Well-being: Contains compounds such as phenylethylamine, which promote a feeling of well-being, helping to combat bad moods.
- Iron and Magnesium: Iron increases energy levels, while magnesium helps relax muscles and reduce menstrual cramps.
4. Maple Syrup :
A natural sweetener that helps satisfy sugar cravings without causing glucose spikes, reducing the risk of mood swings and fatigue.
- Natural Sweetener: Provides sweetness without causing blood sugar spikes, a healthy alternative to refined sugar.
- Antioxidants and Minerals: Provides small amounts of antioxidants, zinc, and manganese, which support immune function and metabolism.
These brownies are ideal for relieving typical luteal phase symptoms such as fatigue and mood swings, promoting healthy hormonal balance and reducing stress with the support of the CALMA Blend.
Naturally sweetened and rich in nutrients, perfect for those seeking a healthier option. They are gluten-free and dairy-free, ideal for satisfying a sweet craving without guilt.
INGREDIENTS:
• 1 medium sweet potato (about 1 cup of mashed potatoes)
• 1/2 cup almond butter (or other nut/seed butter)
• 1/4 cup maple syrup (or honey, for a non-vegan option)
• 1 teaspoon of CALM mixture
• 2 tablespoons of raw cocoa powder
• 1 teaspoon of vanilla extract
• 1/2 teaspoon of baking powder
• A pinch of sea salt
• Optional: 1/4 cup dark chocolate chips or nuts for extra texture.
PREPARATION:
1. Preparing the Sweet Potato: Bake the sweet potato until soft. Then, remove the skin and mash to make a smooth puree.
2. Preheat the oven: Preheat the oven to 175°C and line a small baking tin with parchment paper.
3. In a bowl, combine the sweet potato puree, almond butter, maple syrup, and vanilla until smooth.
4. Add the dry ingredients: add the cocoa powder, the CALMA mix , the baking powder, and the salt. Mix until well combined.
5. Turn the dough into the prepared pan and sprinkle with dark chocolate chips or nuts (if desired).
6. Bake for 20 minutes, or until cooked through (it should always be moist inside).
7. Remove from the oven and 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 fluctuations.
- Reduces Cravings for Sweets: Satisfies the desire to eat something sweet in a healthy way, avoiding processed and nutritionally poor foods.
- Increases Energy Levels: Nutritious ingredients provide long-lasting energy, helping to combat the fatigue common at this stage of the cycle.
- Relief from PMS Symptoms: Ingredients like magnesium and potassium work together to reduce cramps, bloating, and discomfort.
- Support for Hormonal Balance: Vitamins and fatty acids help regulate hormone production, minimizing unpleasant symptoms.
This recipe goes beyond traditional brownies, helping to balance mood, reduce stress, and provide stable energy during the luteal phase.
- Calm Blend and Hormonal Balance in the Luteal Phase
The CALMA blend combines powerful adaptogens, such as Ashwagandha and Shatavari, known to help balance hormones and reduce cortisol levels. During the luteal phase, these ingredients promote relaxation , combat stress , and support hormonal cycle regulation, alleviating symptoms such as irritability and fatigue.
- Raw Cacao and Its Benefits for Hormonal Balance
Raw cacao differs from processed cacao because it retains its nutrients intact, such as magnesium, antioxidants, and flavonoids . These compounds help regulate cortisol levels and promote overall well-being, supporting hormonal balance more effectively than traditional cacao, which loses many nutrients during the roasting process.
