Nourish Your Cycle: 4 Seasonal Soup Recipes for Menstrual Health

These four delicious soups are perfect for fall, offering seasonal warmth and comfort while being specifically designed to nourish your body throughout each phase of your menstrual cycle.

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1. Menstrual Phase Soup: Root Vegetable & Lentil Soup

Ingredients:

• 200 g lentils (green or brown)
• 150 g carrots, diced
• 150 g parsnip, diced
• 200 g sweet potato, diced
• 100 g onion, chopped
• 2 cloves garlic, minced (approximately 6 g)
• 1 liter vegetable broth
• 1 tsp cumin (approximately 3 g)
• Salt and pepper to taste
• Olive oil (about 15 ml)
• Fresh parsley for garnish

Instructions:

• In a large pot, heat olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until translucent (about 3-5 minutes).
• Add the diced carrots, parsnip, and sweet potato to the pot. Cook for an additional 5 minutes.
• Stir in the lentils, cumin, vegetable broth, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 30 minutes, or until the lentils are tender.
• Blend the soup for a creamier texture if desired, or leave it chunky. Garnish with fresh parsley before serving.

Nutritional Benefits:
This hearty soup combines lentils high in iron and protein with root vegetables rich in vitamins A, C, and K. The complex carbohydrates in sweet potatoes provide steady energy, essential during menstruation when fatigue can set in.

2. Follicular Phase Soup: Spring Pea & Mint Soup

Ingredients:

• 600 g fresh or frozen peas
• 100 g onion, chopped
• 2 cloves garlic, minced (approximately 6 g)
• 1 liter vegetable broth
• 50 g fresh mint leaves
• 30 g spinach or arugula
• Juice of 1 lemon (approximately 30 ml)
• Salt and pepper to taste
• Olive oil (about 15 ml)

InstructionsIn a pot, heat olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until softened (about 3-5 minutes).

• Add the peas and vegetable broth, bringing the mixture to a boil. Reduce heat and simmer for about 10 minutes.
• Stir in the mint and spinach, cooking for an additional 2-3 minutes.
• Blend the soup until smooth, then add lemon juice, salt, and pepper to taste. Serve warm or chilled.

Nutritional Benefits:
This refreshing soup features peas packed with protein and vitamins, supporting energy levels. Mint aids digestion, and spinach provides essential nutrients, promoting hormonal balance.

3. Ovulatory Phase Soup: Zucchini & Basil Soup

Ingredients:

• 300 g zucchini, chopped
• 100 g onion, chopped
• 2 cloves garlic, minced (approximately 6 g)
• 1 liter vegetable broth
• 30 g fresh basil leaves
• 400 ml coconut milk (1 can)
• Salt and pepper to taste
• Olive oil (about 15 ml)
• Lemon zest for garnish (approximately 5 g)

Instructions:

• In a pot, heat olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until fragrant (about 3-5 minutes).
• Add the chopped zucchini and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the zucchini is tender.
• Stir in the coconut milk and basil, cooking for another 5 minutes.
• Blend the soup until smooth. Season with salt and pepper, and garnish with lemon zest before serving.

Nutritional Benefits:
This vibrant soup combines hydrating zucchini with fresh basil, known for its antioxidant properties. Coconut milk provides healthy fats that support hormone production, maintaining hydration and energy levels during this peak phase.

4. Luteal Phase Soup: Butternut Squash & Sage Soup

Ingredients:

• 400 g butternut squash, peeled and cubed
• 100 g onion, chopped
• 2 cloves garlic, minced (approximately 6 g)
• 1 liter vegetable broth
• 1 tsp dried sage (approximately 1 g)
• 1 tsp cinnamon (approximately 2 g)
• Salt and pepper to taste
• Olive oil (about 15 ml)
• 30 g pumpkin seeds for garnish

Instructions:

• In a large pot, heat olive oil over medium heat. Add the chopped onions and minced garlic, sautéing until soft (about 3-5 minutes).
• Add the cubed butternut squash, vegetable broth, sage, cinnamon, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.
• Blend the soup until smooth. Adjust seasoning as needed and serve garnished with pumpkin seeds.

Nutritional Benefits:
This comforting soup features butternut squash, high in beta-carotene and potassium. Sage helps relieve PMS symptoms, while cinnamon regulates blood sugar levels and alleviates menstrual cramps.

Conclusion

Eating seasonally and aligning your meals with your menstrual cycle can make a significant difference in your overall well-being. These soups not only warm you up but also provide essential nutrients tailored to each phase of your cycle.

Ready to learn more about how to sync your nutrition with your cycle? Join the waitlist to receive more recipes and tips for a healthier, empowered you!