Follicular phase recipes: Berry smoothie bowl

I know it’s so stereotypical for a health blogger to share a smoothie bowl recipe. At this moment there are over 2 million posts on Instagram with the hashtag #smoothiebowl. But hey.. they taste good and they can be a great healthy breakfast so why not! This recipe is great for the follicular phase (i.e. the week or so after your period) as it is light and hydrating and supports your natural fresh and vibrant energy during this time. It’s more of a summer recipe, especially if you live in a cold climate, but here in Greece the winters aren’t too harsh so I’m still enjoying cold breakfasts when I feel like it.

Ingredients

  • 200g frozen bananas (make sure they are ripe before you freeze for the best taste and texture)
  • 100g frozen raspberries
  • 1 cup milk or non-dairy alternative
  • 10g protein powder
  • Pinch salt
  • 1-2 tbsp pumpkin seeds to top

Instructions

Simply place all ingredients, except the pumpkin seeds, in a high speed blender until you get a thick creamy texture then serve in a bowl with the seeds sprinkled on top.

For any of you health nerds out there, I plugged the recipe into Chronometer so that you can see the nutritional value of the recipe. It has a good balance of carbs, protein and fat to keep your energy levels supported throughout the morning. Smoothies with only fruit can cause a blood sugar spike followed by a crash leaving you starving and irritable an hour or 2 later so it’s much better to add in some nuts or seeds and a milk which contains protein to slow down the release of the natural fruit sugars. The recipe does have 40g sugar but these are natural sugars from the fruit and milk, it’s much better to satisfy your sweet tooth in this way than over-doing it on processed sweet treats later in the day.

This recipe also provides half of your recommended daily intake of fibre, great for keeping your digestive system moving and flushing out any excess hormones such as estrogen during the follicular phase. Other highlights are the B vitamins which support a healthy metabolism and energy levels, vitamin C to support your immune system and detoxification processes. The milk and seeds also provide plenty of minerals including phosphorous and calcium to keep your bones and teeth strong and zinc and selenium to support healthy hormone production, ovulation and fertility.

The protein powder is optional but can be a good addition, especially if you are working out to help with performance and muscle recovery. I like the Sevenhills vanilla flavoured vegan protein powder but you can experiment and find one that you like. You can top your bowl with any seeds that you like. I chose pumpkin seeds for this recipe but flaxseeds or hemp seeds are also especially good for the follicular phase of your cycle. A method called “seed cycling” involves eating flax and pumpkin seeds in the first half of your cycle, from day 1 of your period until ovulation, and switching to sesame and sunflower seeds during the luteal phase. It’s not scientifically proven but it is an old remedy to help with hormone balance and if nothing else it is a fun way to mix things up and get a range of healthy fatty acids and nutrients throughout the month.

Over to you…

I hope you enjoyed this recipe, let me know in the comments below if you try it out!

  • Like this post and follow my blog for more recipes and posts on nutrition, yoga and holistic health to support your menstrual cycle.
  • If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below.
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.

Other posts you might like

Leave a Reply