During your menstrual cycle we need extra self-care, self-love and nourishment as our body is going through a shedding process and also losing a lot of iron through the blood. The foods on this list are extremely nutrient rich, high in iron, vitamins and magnesium that nourish our body and in particular focus on strengthening and healing for our ovaries, brain, mood and other female parts.
I have also included some recipes from my new book “10-Minute Recipes” which comes out in October. These recipes are life-savers for when we live busy lifestyles but still want to be able to take care of our health – enjoy!
Real chocolate made with cacao is so high in magnesium that it relaxes our muscles and our mood. Even just the thought of knowing we are about to eat chocolate can relax us and put us in a good mood. Chocolate is not bad for us, cacao comes straight from nature and is so nourishing for the body, but you want to make sure you have chocolate that is made without refined white sugar, dairy, soy and preservatives as those harsh toxins can throw the hormones off balance and do not help the body, they just cause it to work overtime digesting it out of the system. During our cycle we want to get the nutrients like magnesium without making the body have to work hard for it.
Raw Three-Ingredient Chocolate Balls
This recipe is made with just three ingredients, so it will be easy for you to remember how to make it for the rest of your life. Making healthy chocolate is easier than you may think. This is one of the most popular recipes I offer. This chocolate can stay fresh in the fridge for 14 days and in the freezer for three months.
Total time: 10 minutes
Makes 12 balls
1 cup nut meal (finely ground almonds or other nuts)
¼ cup cacao powder
3 tablespoons maple syrup or raw honey
Mix all ingredients in a bowl, then roll mixture into 1-inch balls with your hands. If dough sticks to hands, add more nut meal. If dough is too dry, add a little water.
Roll them in coconut!
Add ¼ teaspoon salt and ¼ teaspoon pure vanilla extract for enhanced flavor.
You can use this mixture to make brownies (just make square forms) or a dessert pie (simply press into a pie plate with your fingertips).
These are ready to eat now, but can also be stored in the fridge or freezer for a different texture.
Chocolate-Vanilla Balls: Add ¼ teaspoon pure vanilla extract.
Salty Chocolate Balls: Add ¼ teaspoon salt.
Calories: 106 | Total fat: 7g | Carbohydrate: 13g | Dietary Fiber: 4g | Protein: 4g
We need to make sure we are getting high amounts of iron during this time as we are shedding a lot of blood. Foods high in iron like TigerNuts are a great source! TigerNuts actually have the same amount of iron as read meat, however they are a vegetable root, not a nut, so they are light on the body, and most of us need to consume more vegetables anyway! You can eat TigerNuts straight from the bag, or soak them and add to cereal, or use the TigerNut Flour in baking, and you can also blend the nuts with water to make a refreshing TigerNut Milk!
Chocolate TigerNut Milk Shake
Total time: 5 minutes
1 cup water
¼ cup TigerNuts
2 teaspoons cacao powder
4 seedless dates (or 1 tablespoon raw honey or maple syrup)
½ cup ice
Put all ingredients in the blender and mix until well combined. Drink.
Add a dash salt, for enhanced flavor.
Calories: 361 | Total Fat: 17.7g | Carbohydrate: 38.8g | Dietary Fiber: 7.7g | Protein: 8.5g
*** You can get TigerNuts and all the ingredients for my recipes at Vitacost.com and use code: earthdiet for an additional 10% off your entire order!
Figs contain a wealth of beneficial nutrients, including vitamin A, vitamin B1, vitamin B2, calcium, iron, phosphorus, manganese, sodium and potassium (good for the brain). I also learned from the indigenous people that we should eat foods in nature that look like the particular organs are are wanting to treat, and so when we cut open a fig it literally looks like our ovaries.When you are eating a fig imagine the nutritional benefits are going straight to your ovaries and helping your cycle be as pleasant as possible.
Smoothies are so lush, energizing, refreshing, packed with nutrition and plus can make us feel like a true goddess at one of our most challenging times of the month! You can literally put anything you want into a smoothie! Here is one of my fav go-to recipes when I am having my monthly cycle.
Chocolate Berry Smoothie Bowl
Total time: 10 minutes
2 cups frozen berries (strawberries, raspberries and blueberries)
¾ cup water
3 tablespoons almond butter
1 tablespoon cacao powder
1 tablespoon raw honey
1 teaspoon bee pollen
2 teaspoons hemp seeds
1 tablespoon roasted chopped almonds
½ tablespoon roasted chopped hazelnuts
1 tablespoon fresh blueberries
4 strawberries sliced
Sprinkle of blue-green algae
Blend all the smoothie ingredients in a blender until smooth. Pour into bowls and then add the toppings.
Calories: 400 | Total Fat: 21.6g | Carbohydrate: 43.4g | Dietary Fiber: 12.8g | Protein: 13.5g
Dates are a good source of various vitamins and minerals. We often crave more sugar during our cycle because we need more energy to release everything, and so it’s important we eat clean nourishing sweets like dates which is a pure natural sugar and a good source of energy and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.
Instead of eating “bad” fats that damage our health and body, go for clean nourishing fats like an avocado! I often eat a whole avocado as a snack or for lunch. We all need fats to survive and without them we deprive our brain of essential monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
7. Organic Coffee
Caffeine can help with our mood during the cycle! Coffee beans is a beautiful natural plant that comes straight from nature and has a lot of benefits. Just make sure it is organic, and use organic milk with it if you need milk, or opt for almond milk or TigerNut Milk. Stay away from refined white sugar and sweeten your coffee with coconut sugar, honey or maple syrup instead!
Did you know potatoes are extremely high in Vitamin C which boosts the immune system?! No wonder we crave them! They are also grounding which can really help during our cycle and we need our immune system to be as strong as possible. I love to boil them and add some coconut oil and Real Salt on top, or slice them and make French Fries!
Basic 10-Minute French Fries
Did you know that potatoes are high in vitamin C? This makes them immune boosting. As root vegetables they have grounding properties. If you are experiencing anxiety, depression, and stress, potatoes can help provide relief for the mind. Fry the potatoes in coconut oil because it has a higher smoke point than olive oil and creates buttery French fries.
But you don’t have to be depressed to love French Fries. They’re a classic mouthwatering salty and savory comfort food with excellent mouth-feel. Crunchy on the outside and soft in the middle! No need to beat yourself up when you eat them.
Total time: 10 minutes
2 small to medium potatoes
2 tablespoons extra-virgin coconut oil
Salt, to taste
Add the coconut oil to a pan and heat on high.
As the oil is heating, wash the potatoes and then cut them into thin to medium strips. (If you cut them too big, they will take longer to cook.)
Add the potatoes to the oil and let cook for 4½ minutes, and then flip them over. They should have a golden brown side. Cook for another 4½ minutes and then turn off the heat.
Season with salt.
Use a spiralizer to make fun “Curly Wurly Fries”
Chipotle Fries: Add a dash of cayenne and 1 teaspoon chipotle powder to fries before cooking.
Garlic Fries: Add 2 teaspoons garlic powder to fries before cooking.
Cheese Fries: Add 2 tablespoons nutritional yeast to fries before cooking.
Lemon Herb French Fries: Sprinkle 2 tablespoons tigernut flour or almond flour and 1–2 teaspoons thyme over fries before cooking.
Squeeze juice of 1 lemon over finished fries.
Calories: 754 | Total Fat: 55g | Carbohydrate: 68g | Dietary Fiber: 8g | Protein: 7g
Apples are nature’s candy, so pure straight from nature. The more whole foods we can eat the better, so when you are craving something sweet go for an apple first. Even if you make a deal with yourself to have an apple first and then a raw chocolate brownie afterwards. Apples also contain immune boosting vitamins.
10. Ginger Tea
Ginger is a natural pain remedy, so if you are experiencing pain during your cycle incorporate fresh ginger in your juices when you make them, in smoothies, in cooking and in tea which is my favorite way to get ginger. In fact I am drinking a Chilled Ginger Tea which I made last night and was kept in the fridge until I just pulled it out. It is very refreshing, and it reduces inflammation and bloating.
Total time: 10 minutes
4 cups water
2-inch piece of ginger, diced
Add all the ingredients to a pot and bring to a boil for five minutes.
Strain the liquid as you pour it into a mug, then serve.
Calories: 2 | Total Fat: 0g | Carbohydrate: 0g | Dietary Fiber: 0g | Protein: 0g
Liana Werner-Gray is an advocate for natural healing using a healthy diet and lifestyle. After healing herself of many health conditions through embracing a natural lifestyle, she began lecturing and teaching about the Earth Diet internationally. Liana teaches raw food and cooking classes around the world and has fed many people good-tasting, healthy foods and drinks.