15 Delicious and Soothing Recipes for Your Period
During your period, your body goes through significant hormonal changes that can lead to fatigue, pain, and specific food cravings. Adopting a targeted diet during this time can significantly improve your comfort and reduce the intensity of menstrual symptoms.
These 15 recipes have been selected for their anti-inflammatory properties, their richness in iron, magnesium, and other essential nutrients during menstruation. They combine taste pleasure and nutritional benefits to gently support you during this time of your cycle.
Why Adapt Your Diet During Your Period?
Specific Nutritional Needs
During your period, your body experiences blood loss, which can lead to a decrease in iron stores. It's essential to compensate for this loss by eating iron-rich foods like spinach, lentils, tofu, and red meat. These foods help prevent iron deficiency anemia and maintain good energy levels.
Hormonal fluctuations also cause inflammation, which can exacerbate menstrual pain. An anti-inflammatory diet can help you naturally soothe these discomforts.
The Importance of Magnesium
Consuming magnesium-rich foods such as green vegetables, whole grains, and nuts (walnuts, almonds, hazelnuts) can be helpful in reducing menstrual-related abdominal pain. Magnesium has antispasmodic properties that help relax uterine muscles.
Iron-Rich Recipes: Fight Fatigue
1. Coral Lentil Curry with Spinach
Ingredients (4 servings):
- 250g of coral lentils
- 200g of fresh spinach
- 400ml of coconut milk
- 1 onion
- 2 cloves of garlic
- 1 teaspoon of turmeric
- 1 teaspoon grated fresh ginger
- Salt, pepper
Preparation: Sauté the onion and garlic, then add the lentils, coconut milk, and spices. Simmer for 15 minutes, then stir in the spinach at the end. This dish provides 8 mg of iron per serving.
2. Warm Quinoa Salad with Grilled Tofu
Ingredients (2 servings):
- 150g of quinoa
- 200g firm tofu
- 100g of arugula
- 50g sunflower seeds
- Rapeseed Oil Vinaigrette
Preparation: Cook the quinoa, toast the diced tofu, and toss with the arugula and seeds. This salad provides plant-based protein and heme iron.
3. Sautéed Beef with Green Vegetables
Ingredients (3 servings):
- 300g of beef strips
- 200g of broccoli
- 150g of green beans
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
Preparation: Quickly sauté the beef, then the vegetables until al dente. Red meat is the best source of heme iron, which is easily absorbed.
Anti-Inflammatory Recipes: Soothe Pain
4. Golden Soup with Turmeric and Ginger
Ingredients (4 servings):
- 500ml vegetable broth
- 400ml of coconut milk
- 1 tablespoon of grated fresh turmeric
- 1 tablespoon of fresh ginger
- 1 carrot
- 1 sweet potato
- Black pepper
Preparation: Simmer all ingredients for 20 minutes, then blend. Turmeric and ginger have powerful natural anti-inflammatory properties.
5. Grilled Salmon with Sweet Spices
Ingredients (2 servings):
- 2 salmon fillets
- 1 teaspoon of turmeric
- 1/2 teaspoon cinnamon
- Lemon juice
- Olive oil
Preparation: Marinate the salmon with the spices and oil, then grill for 8 minutes. The omega-3s in the salmon fight inflammation, while the cinnamon soothes pain.
6. Anti-Inflammatory Green Smoothie
Ingredients (1 serving):
- 1 banana
- 100g of spinach
- 1 tablespoon of ground flax seeds
- 1 teaspoon of ginger
- 250ml of almond milk
- 1 tablespoon of honey
Preparation: Blend all ingredients. This smoothie combines iron, magnesium, and anti-inflammatory properties.
Magnesium-Rich Recipes: Relax Muscles
7. Black Bean Salad with Avocados
Ingredients (3 servings):
- 300g cooked black beans
- 2 lawyers
- 100g of arugula
- 50g of flaked almonds
- Lime Vinaigrette
Preparation: Mix all ingredients together. Black beans and avocado are exceptionally rich in magnesium.
8. Magnesium Hot Chocolate
Ingredients (1 serving):
- 250ml of almond milk
- 2 tablespoons unsweetened cocoa
- 1 tablespoon of honey
- 1 pinch of cinnamon
- 1 teaspoon of ground almonds
Preparation: Heat the milk, stir in the cocoa and other ingredients. Natural cocoa is an excellent source of magnesium.
9. Spinach and Parmesan Risotto
Ingredients (4 servings):
- 300g of arborio rice
- 200g of spinach
- 100g grated parmesan cheese
- 1L of hot vegetable broth
- 50g of butter
- White wine
Preparation: Prepare a classic risotto by adding spinach at the end of cooking. This dish combines magnesium and calcium.
Comfort Food Recipes: Pleasure and Nutrition
10. Oatmeal Porridge with Red Berries
Ingredients (2 servings):
- 100g of oat flakes
- 500ml of almond milk
- 150g of frozen red fruits
- 2 tablespoons of sunflower seeds
- Honey
Preparation: Cook the oats in milk, then add fruit and seeds. Oats provide fiber and magnesium, while berries provide antioxidants.
11. Butternut Squash Soup with Coconut Milk
Ingredients (4 servings):
- 1 butternut squash
- 400ml of coconut milk
- 1 onion
- Fresh ginger
- Nutmeg
Preparation: Roast the squash and blend with the other cooked ingredients. This velvety soup is comforting while providing beta-carotene.
12. Wholemeal Pasta with Walnuts and Spinach
Ingredients (3 servings):
- 300g of wholemeal pasta
- 200g of spinach
- 100g of walnut kernels
- 100g of fresh goat cheese
- Olive oil
Preparation: Cook the pasta, sauté the spinach, and mix with the walnuts and cheese. Whole-wheat pasta provides complex sugars, while walnuts provide magnesium.
Soothing and Nutritious Drinks
13. Homemade Anti-Inflammatory Herbal Tea
Ingredients (1 cup):
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon cinnamon
- 1/2 teaspoon of turmeric
- Honey and lemon
Preparation: Steep for 10 minutes in hot water, strain, and sweeten. This herbal tea combines the anti-inflammatory properties of three powerful spices.
If you don't have these herbs, you can opt for our ready-made organic herbal tea specially designed for periods.
14. Golden Milk with Spices
Ingredients (1 serving):
- 250ml of coconut milk
- 1 teaspoon of turmeric
- 1/2 teaspoon of ginger
- 1 pinch of black pepper
- 1 tablespoon of honey
Preparation: Heat the milk with the spices, straining if necessary. This Ayurvedic drink is known for its anti-inflammatory effects.
15. Chocolate-Banana Protein Smoothie
Ingredients (1 serving):
- 1 banana
- 1 tablespoon of cocoa powder
- 250ml of almond milk
- 1 tablespoon of almond butter
- 1 teaspoon of honey
Preparation: Blend until smooth. This smoothie combines magnesium from cocoa, potassium from banana, and protein.
Practical Tips for Your Period
Organization and Preparation
Prepare these recipes ahead of time to avoid period fatigue. Freeze individual servings of soups and curries, try seed cycling, and make seed blends to balance your hormones easily and naturally.
Optimal Hydration
Increase your water and herbal tea intake during your period. Dehydration can intensify cramps and fatigue. For more hydration recommendations, check out our article on drinks to relieve period pain.
Avoid Inflammatory Foods
Limit refined sugar, alcohol, excessive caffeine, and processed foods that can worsen inflammation and menstrual pain.
Nutrition and Menstrual Comfort: A Comprehensive Approach
The Importance of Timing
Eat these nutritious recipes throughout your cycle, not just during your period. A balanced diet helps regulate hormones and can reduce the intensity of premenstrual symptoms. To track your cycle day by day, download our free period tracker .
Complementarity with Menstrual Protection
To maximize your comfort, pair these nutritious recipes with suitable menstrual protection. Perdième menstrual panties offer you freedom and peace of mind, allowing you to enjoy your meals without constraints or worries.
Customization according to your needs
Adapt these recipes to suit your tastes and dietary restrictions. The key is to maintain an adequate intake of iron, magnesium, and anti-inflammatory nutrients.
These 15 recipes transform your period into a moment of kindness to your body. By nourishing your body with targeted foods, you take care of your menstrual health while enjoying yourself. Nutrition thus becomes a powerful tool for living serenely during this natural period of your female cycle .
A simple sprinkle of cinnamon in dairy products or everyday recipes can do wonders for relieving these pains. Plus, cinnamon adds flavor without the need for added sugar. Incorporate these gentle eating habits into your menstrual routine to turn this period into a time of pampering and culinary pleasure.
To continue reading:
leave a comment