Pumpkin Recipes for Your Luteal Phase: Nourish Your Body Naturally
The luteal phase of your menstrual cycle can be challenging, as your body begins to prepare for menstruation. During this phase, your hormone levels—particularly progesterone—are elevated, which can lead to increased cravings, mood swings, and fatigue.
Pumpkin is an incredible ingredient for supporting your body during this time. It is rich in fiber to help regulate digestion, high in vitamin A to support skin health, and packed with magnesium, which helps alleviate PMS symptoms and reduce cramps. Plus, pumpkin's complex carbohydrates provide slow-releasing energy, keeping you full and satisfied.
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Below, we share four delicious pumpkin recipes perfect for the luteal phase. They are vegan with vegetarian options. Each recipe is packed with nutrients to support your body’s changing needs, while also being comforting and easy to make.
1. Pumpkin Seed & Date Energy Bites
These energy bites are perfect for when you're feeling snacky during the luteal phase. Rich in fiber, healthy fats, and magnesium, they offer a nutritious boost and help satisfy cravings.
Ingredients:
- 200 g fresh pumpkin, peeled, cubed, and roasted
- 100 g rolled oats
- 80 g dates, pitted
- 50 g pumpkin seeds
- 30 g almond butter
- 10 g chia seeds
- 1 tsp ground cinnamon
Instructions:
- Prepare Pumpkin Puree: Preheat your oven to 200°C. Place pumpkin cubes on a baking sheet and roast for about 20-25 minutes or until tender. Let cool and then blend until smooth to create pumpkin puree.
- Make Energy Bites: In a food processor, combine the roasted pumpkin puree, rolled oats, dates, almond butter, pumpkin seeds, chia seeds, and cinnamon. Blend until the mixture comes together and forms a sticky dough. Add more oats if necessary for your desired texture.
- Roll Bites: Scoop small portions of the mixture and roll into bite-sized balls. Place in the fridge for at least 30 minutes to set.
- Store: Keep in an airtight container in the fridge for up to one week.
2. Creamy Pumpkin & Spinach Pasta
This creamy pumpkin pasta dish is comforting and packed with luteal-phase-friendly nutrients like magnesium, iron, and vitamin A. It’s a great way to indulge in comfort food while staying healthy.
Ingredients:
- 300 g fresh pumpkin, peeled, cubed, and roasted
- 200 g spinach leaves
- 200 g (whole wheat) pasta of choice
- 150 ml coconut milk
- 2 cloves garlic, minced
- 50 g grated parmesan cheese (or 30 g nutritional yeast)
- 15 g olive oil
- Salt and pepper to taste
- 1 tsp dried sage (optional)
Instructions:
- Prepare Pumpkin Puree: Preheat oven to 200°C. Place the pumpkin cubes on a baking sheet, drizzle with olive oil, and roast for 20-25 minutes or until tender. Let cool and blend until smooth.
- Cook Pasta: Cook pasta according to package instructions. Drain and set aside.
- Make Sauce: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant. Add the pumpkin puree and coconut milk, stirring until well combined.
- Combine: Add spinach to the sauce and cook until wilted. Stir in nutritional yeast or parmesan cheese and add salt, pepper, and sage to taste.
- Mix with Pasta: Add the cooked pasta to the skillet and toss until evenly coated with the pumpkin sauce.
- Serve: Serve immediately, garnished with extra nutritional yeast or parmesan, if desired.
3. Pumpkin Hummus
This pumpkin hummus is a delightful twist on the classic chickpea dip. Packed with fiber and magnesium, it's the perfect luteal phase snack that pairs wonderfully with veggies or whole-grain crackers.
Ingredients:
- 200 g fresh pumpkin, peeled, cubed, and roasted
- 240 g chickpeas (1 can), drained and rinsed
- 60 g tahini
- 30 ml lemon juice
- 15 ml olive oil
- 2 cloves garlic
- 5 g ground cumin
- Salt and pepper to taste
- Paprika for garnish
Instructions:
- Prepare Pumpkin Puree: Preheat oven to 200°C. Roast the pumpkin cubes for 20-25 minutes or until tender. Blend until smooth to create a puree.
- Make Hummus: In a food processor, combine roasted pumpkin puree, chickpeas, tahini, lemon juice, olive oil, garlic, and cumin. Blend until smooth and creamy.
- Season: Add salt and pepper to taste, then blend again.
- Serve: Transfer to a serving bowl, drizzle with olive oil, and sprinkle with paprika. Serve with veggie sticks or crackers.
4. Kale and Pumpkin Salad
This hearty salad is perfect for the luteal phase, providing fiber, healthy fats, and magnesium to support hormone balance. Optional goat cheese adds a creamy texture and extra calcium.
Ingredients:
- 300 g fresh pumpkin, peeled, cubed, and roasted
- 100 g kale, stems removed and chopped
- 50 g pomegranate seeds
- 30 g pumpkin seeds
- 30 ml olive oil
- 15 ml balsamic vinegar
- 10 ml honey or maple syrup
- Salt and pepper to taste
- 50 g goat cheese (optional)
Instructions:
- Prepare Pumpkin: Preheat oven to 200°C. Spread pumpkin cubes on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes until tender.
- Prepare Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
- Assemble Salad: In a large bowl, combine roasted pumpkin, chopped kale, pomegranate seeds, and pumpkin seeds. Drizzle with the dressing and toss to combine.
- Add Goat Cheese: If desired, crumble goat cheese over the salad before serving.
Remember...
... Incorporating pumpkin into your diet during the luteal phase can offer significant benefits, from easing PMS symptoms to providing comfort and nourishment. Pumpkin is just one of the many foods that can help you achieve a balance but consistency throughout the cycle is necessary for a sustainable change.
However, 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.