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!

Hintergrund unserer Rezepte

Bei jedem unserer Rezepte findest du entweder eine Option für die Follikelphase und eine weitere für die Lutealphase oder wir haben für dich eine Leckerei, die dir zu einer der Phasen besonders gut tut - also auch während der Menstruation oder um den Eisprung.

Der weibliche Zyklus startet an Tag 1 mit dem Beginn der Menstruation. Die Zeit bis zum Eisprung nennt sich Follikelphase. Nach dem Eisprung bis zum Ende des Zyklus, spricht man von der Lutealphase. Die Länge der einzelnen Phasen ist individuell unterschiedlich. Es gibt also faktisch keine "Zyklushälften".

Die Bedürfnisse des Körpers sind in den verschiedenen Phasen unterschiedlich. Besonders unterscheidet sich hierbei die Follikelphase von der Lutealphase. Deswegen haben wir die meisten unserer Rezept in 2 Varianten aufgeteilt. So können wir den unterschiedlichen Bedürfnissen besser gerecht werden.

Es gilt: Eine gesunde ausgewogene Ernährung ist immer gut, genau wie eine intuitive Ernährung. Höre auf deinen Körper und die Zeichen, die er dir sendet. Mit der gezielten Verwendung bestimmter Nahrungsmittel in den jeweiligen Phasen kannst du
deinen Körper im Hinblick auf das Energielevel, die Verdauung, Heißhungerattacken, dem Vorbeugen von Periodenschmerzen und dem
Verhindern von PMS optimal unterstützen.

Zum Nachlesen

Wie erkenne ich meine Zyklusphase?

Du bist dir unsicher, in welcher Zyklusphase du dich gerade befindest? Die genaue Beobachtung deiner Körpersignale kann dir bei der Einschätzung helfen und dich so enger mit deinem Körper verbinden. Im Magazin findest du eine genaue Erklärung möglicher Signale.

Lies hier weiter

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.

Zutaten

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

Zutaten

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

Zubereitung

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.

Zutaten

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

Zutaten

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

Zubereitung

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

Zyklusfood – Kuchen Edition

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

Wer entwickelt hier die Rezepte?

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.