Chocolate Orange Porridge: The Perfect Breakfast for the Menstrual Phase

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Why This Recipe Works for the Menstrual Phase

The menstrual phase is a time when your body requires extra care and attention. Hormonal changes can lead to symptoms like cramps, fatigue, and mood swings. To counteract these, it's crucial to focus on foods rich in iron, magnesium, healthy fats, and vitamins like A and C. This is where our Chocolate Orange Porridge shines.

1. Oats: Oats are a fantastic source of iron and magnesium, both of which are essential during menstruation. Iron helps combat fatigue and anemia, while magnesium can alleviate menstrual cramps by relaxing the muscles.
2. Cacao: Cacao is not just a treat for your taste buds; it's a powerhouse of magnesium. This mineral is known for its ability to ease muscle tension and cramps, making it a perfect addition to your diet during the menstrual phase.
3. Flaxseeds: Flaxseeds are loaded with healthy fats, particularly omega-3 fatty acids. These essential fats help reduce inflammation and can provide relief from menstrual discomfort.
4. Nut Butter: Adding a dollop of nut butter, such as almond or peanut butter, ensures you're getting enough healthy fats. These fats are crucial for hormone production and overall well-being.
5. Orange: Rich in Vitamin C, oranges enhance iron absorption, making it easier for your body to make the most of the iron in your meal. Vitamin C also boosts your immune system, which can be beneficial during menstruation.
6. Banana: Bananas are a great source of Vitamin A, which supports liver function during menstruation and helps with hormone processing. They also provide a natural sweetness to the porridge.
7. Blueberries: Packed with Vitamin C and antioxidants, blueberries add a burst of flavor and help fight inflammation, supporting your body through the menstrual phase.

Chocolate Orange Porridge Recipe

Ingredients:

• 50g oats
• 1-2 teaspoons raw cacao powder (unsweetened)
• 1 tablespoon flaxseeds
• 1 tablespoon nut butter (almond or peanut)
• 1 small orange, peeled and segmented
• 1/2 banana, sliced
• A handful of blueberries
• 200 ml Hot water
• Optional: 200 ml oat milk (or any milk alternative of your choice)
• Optional topping: almonds and dark chocolate drops

Instructions:

1. In a small bowl, combine the oats with hot water and / or warm milk. We like to combine water and milk for a creamy texture.
2. Let it swell for a couple of minutes and pour more water/milk if needed for your consistency texture. Then add the cacao and stir well.
3. Cut the fruits and top the porridge with orange, banana slices, blueberries, flaxseeds and nut butter of your choice.
4. For an extra crunch add almonds or dark chocolate drops.
5. Enjoy warm, savoring each nutrient-rich bite that will help you power through your day.

Tips for Optimal Absorption and Benefits

To maximize the benefits of this porridge, avoid drinking coffee or tea during your menstrual phase. These beverages can inhibit iron absorption, counteracting the benefits of your iron-rich meal. Instead, opt for drinking a lot of water or a herbal tea that supports digestion and relaxation, such as chamomile or peppermint.

This Chocolate Orange Porridge is more than just a delicious breakfast; it's a powerful ally in helping you manage the physical demands of your menstrual phase. By incorporating ingredients rich in essential nutrients like iron, magnesium, and vitamins, throughout your day in different meals you can support your body in the best way possible during this time of the month.

For a full meal plan for your menstrual phase that is tailored to your individual cycle and nutritional needs, Join our waitlist.