In this article dedicated to Sync Food , we shared how to eat in accordance with the 4 hormonal phases of your cycle. Let's put it into practice with 4 Winter plates created by Atelier Nubio.
Menstrual Phase
Organic free-range chicken breast steamed in a steamer, seasoned with spices (Roellinger's shichimi), endives, winter pink radish, radish sprouts, raw pumpkin seeds, miso sauce, sheep's milk yogurt and tahini, wholemeal tortellini, extra virgin olive oil, gomasio
This menstrual phase meal includes: iron (pumpkin seeds, chicken), anti-inflammatory foods (turmeric, radish, sprouted seeds), and probiotics (miso, yogurt).
Follicular Phase
Frekkeh, sardines, beetroot and orange vegetables (carrots, butternut squash and sweet potato) roasted in the oven with spices and ghee, sprouted alfalfa, flaxseed oil, kimchi, flaxseed oil, cider vinegar, avocado
This plate during the follicular phase includes: complex carbohydrates (frekkeh, sweet potato), foods rich in phytoestrogens (sesame in gomasio), antioxidants (beetroot, carrot), and lean proteins (sardines).
Ovulatory phase
Roasted scallops with spices, spelt couscous, onion and garlic compote, virgin olive oil, lacto-fermented cabbage, sucrine lettuce, sprouted seeds and gomasio
This plate, designed for the ovulatory phase, includes: fiber-rich foods and cruciferous vegetables (lacto-fermented cabbage, onions), hydrating foods (such as romaine lettuce), zinc-rich ingredients (like scallops), and virgin olive oil for healthy fats.
Luteal phase
Chickpea flour cakes with carrots and coriander, fennel, watercress, sheep's milk yogurt, sucrine lettuce, gomasio, camelina oil and raw cider vinegar.
This luteal phase meal includes: foods rich in vitamin B6 (chickpeas), rich in magnesium (sesame in gomasio), and anti-bloating (fennel).
Learn more about the syncing cycle:
