Cycle Syncing with Apples: Recipes for Each Phase

Cycle Syncing with Apple Recipes: Nourish Your Body Through Every Phase of Your Menstrual Cycle

Apples are healthy, tasty, and among the most popular fruits in the world. While they may not be particularly rich in vitamins and minerals, they are an excellent source of fibers and antioxidants. Regularly incorporating apples into your diet can provide several health benefits, including improved heart health, a lower risk of cancer and diabetes, and potential support for weight loss. If you want to eat healthy, apples are a fantastic choice.

Below, we’ve curated a cycle syncing guide with an apple recipe for each phase of your menstrual cycle, ensuring that you get the most out of this versatile fruit while supporting your body’s changing needs.

For more recipes and meal plans in sync with your individual cycle join the waitlist for our product launch!

Menstrual Phase: Apple & Spinach Salad with Pumpkin Seeds

During the menstrual phase, your body needs nutrient-dense, iron-rich foods to replenish blood loss and support energy levels. This refreshing salad is packed with essential nutrients to help you feel your best during menstruation.

Ingredients:

• 1 apple, thinly sliced
• 60g fresh spinach
• 30g pumpkin seeds (rich in magnesium and iron)
• ½ avocado, sliced (healthy fats for hormone support)
• 40g pomegranate seeds (antioxidants and vitamin C)
• 30ml olive oil (anti-inflammatory)
• 15ml balsamic vinegar
• A pinch of sea salt

Instructions:

1. In a large bowl, combine spinach, apple slices, avocado, and pomegranate seeds.
2. Sprinkle pumpkin seeds over the salad.
3. In a small bowl, whisk together olive oil, balsamic vinegar, and sea salt.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve fresh for a nutrient-rich, hydrating meal.

Benefits: This salad not only supports your menstrual phase with essential nutrients like iron and healthy fats, but it also incorporates apples, which provide fiber and antioxidants that aid digestion and overall health.

Follicular Phase: Apple & Chickpea Quinoa Bowl

The follicular phase is a time of renewal and energy. Your body benefits from light, protein-rich meals that fuel growth and repair. This power bowl is ideal for energizing your body during this phase.

Ingredients:

• ½ apple, diced
• 185g cooked quinoa (protein and fiber)
• 85g cooked chickpeas (plant-based protein and iron)
• 35g cashews (healthy fats and zinc)
• ½ broccoli
• 1 carrot, grated (vitamin A and fiber)
• 30g tahini (healthy fats and calcium)
• 15ml lemon juice (vitamin C)
• 15ml olive oil
• 5g honey
• Fresh parsley for garnish

Instructions:

1. Cook the Quinoa following the instructions.
2. Cut the broccoli into florets. Heat some olive oil in a pan, add the broccoli, and sauté for 5-7 minutes, stirring occasionally, until cooked through and slightly browned.
3. In a large bowl, combine cooked quinoa, chickpeas, diced apple, grated carrot, broccoli and cashews.
4. In a small bowl, whisk together tahini, lemon juice, honey, oil and a splash of water to create a creamy dressing.
5. Drizzle the dressing over the quinoa bowl and mix well.
6. Garnish with fresh parsley and serve.

Benefits: This bowl combines the fiber-rich goodness of apples with protein-packed quinoa and chickpeas, providing sustained energy. The lightness of this dish is perfect for the follicular phase, helping you feel vibrant and ready to take on new challenges.

Ovulatory Phase: Apple & Blueberry Detox Smoothie

The ovulatory phase is a time when your body is at its peak in terms of energy and vitality. This vibrant smoothie is packed with antioxidants, fiber, and hydration to keep you glowing during ovulation.

Ingredients:

• 1 apple, cored and chopped
• 75g fresh blueberries (antioxidants and vitamins)
• 30g kale leaves (detoxifying and nutrient-dense)
• 50g cucumber, sliced (hydration and vitamins)
• 10g flaxseeds (omega-3s and fiber)
• 240ml coconut water (hydration and electrolytes)
• A squeeze of lemon juice (vitamin C)

Instructions:

1. Add the apple, blueberries, kale, cucumber, and flaxseeds to a blender.
2. Pour in the coconut water and lemon juice.
3. Blend until smooth, adding more coconut water if needed for consistency.
4. Pour into a glass and enjoy a refreshing, detoxifying smoothie.

Benefits: This smoothie is rich in antioxidants, thanks to the apples and blueberries, which help combat oxidative stress. The added hydration from coconut water supports your body during the ovulatory phase when it's most active and vibrant.

Luteal Phase: Baked Apples with Cinnamon & Walnuts

As your body prepares for menstruation, the luteal phase can bring about cravings and a need for comfort. This warming, comforting dessert satisfies those cravings while providing nutrients to support the luteal phase.

Ingredients:

• 2 apples, cored
• 30g walnuts, chopped (omega-3s and magnesium)
• 15g almond butter (healthy fats and protein)
• 15g honey (natural sweetness)
• 5g cinnamon (blood sugar regulation)
• A pinch of sea salt

Instructions:

1. Preheat your oven to 175°C.
2. Cut the apples in half and remove the core. Place the apples on a baking dish.
3. In a small bowl, mix together chopped walnuts, almond butter, honey, cinnamon, and sea salt.
4. Stuff the mixture into the center of each apple.
5. Bake for 20-25 minutes, until the apples are tender.
6. Serve warm, enjoying a sweet and satisfying treat that’s perfect for the luteal phase.

Benefits: This recipe combines the comforting warmth of baked apples with the nutrient-dense power of walnuts and cinnamon, making it a perfect treat for the luteal phase. The healthy fats and magnesium help soothe PMS symptoms and keep your energy levels stable.

Remember…

… the key to successful cycle syncing is listening to your body and giving it the right nutrients at the right time. Apples are just one of the many foods that can help you achieve this balance. Start experimenting with these recipes today and discover the positive impact that cycle syncing can have on your life.

But you don’t need to change your diet overnight. SynCycles help you to gently and gradually change your diet by incorporating what you are already favoring to eat today.

Sign up for our waitlist now to be one of the first to test our pocket nutritionist and get your cycle syncing journey started.