This luteal phase smoothie contains sesame seed butter (tahini) and sunflower seeds which cycle syncing as well as other nutrient-dense foods that will naturally support healthy hormones within the female cycle.
This smoothie is perfect to have before your period is coming, also called the PMS stage. This smoothie is high in protein with 9 grams if you share it with someone, but I often drink it myself offering 18 grams in one serving. Here's my smoothie recipe to have on your period.
As a nutritionist, I designed this luteal phase smoothie to naturally boost progesterone (with healthy fats, magnesium-rich foods, and foods containing B6).
While at the same time increasing foods that will help the food detoxify excess estrogen (which you may notice in the form of bloating, headaches, acne, mood swings, brain fog, and fatigue) by including fiber rich foods, antioxidants, and increased hydration. It's the perfect PMS smoothie.
Jump to:
There is a natural flow of hormones rising and dipping throughout the female cycle about every 28 days, read more about it here or listen to this podcast where I share how to eat for your cycle! We can eat to support the rise and fall of these hormonal needs, and that's what this smoothie is for. If you are practicing seed cycling to regain healthy hormones and cycle, have this smoothie for the last two weeks (days 14-28ish).
For other seed cycling recipes try this pumpkin seed smoothie, and these pumpkin seed granola bars for the follicular phase.
Ingredients for a cycle-syncing smoothie
Here are the simple ingredients that you will need to make this smoothie. Read below to find out ingredient swaps you can use as needed.
- Cocoa powder: This recipe uses cocoa powder however if you have cacao powder - use it, as it is much richer in nutrients. A great source of magnesium, which helps alleviate cramps, mood swings, and bloating. Cacao also supports serotonin production for mood enhancement.
- Tahini (sesame seed butter) or nut butter: I like to use tahini as sesame seeds are said to help balance hormones, especially if practicing seed cycling. However, any nut butter works and will increase the protein in this smoothie.
- Bananas: Use frozen bananas for a super thick smoothie!
- Spinach or greens: Fiber in spinach, kale, or other greens supports the natural detoxing of estrogen, and increases B6 (read more below).
- Sunflower seeds: Having 1-2 tablespoons of sunflower seeds and sesame seeds in the second half of your female cycle supports healthy hormones!
- Oats: I used rolled oats in this smoothie to support blood sugar levels and increase protein.
- Milk: Any milk works for this smoothie (or use water if you are in a pinch!). I use unsweetened almond milk.
- Dates or honey: Adding pitted dates or honey increases the flavor and adds some sweetness to the smoothie.
- Frozen berries: I love the taste of raspberries and chocolate, however, all berries will taste delicious in this smoothie blend.
See the recipe card for quantities.
Danika's nutrition insight, supporting the luteal phase
In the luteal phase we are focusing on foods to increase progesterone, therefore we are including:
- Healthy fats (nut butter/tahini) are building blocks for hormones, and are going to reduce inflammation and support a balanced mood.
- B6 (banana, sunflower seeds, spinach) which increases serotonin and dopamine production, to stabilize our mood without creating huge mood swings.
- Magnesium-rich foods (spinach, banana, nut butter, cocoa) are going to decrease premenstrual symptoms like bloating, cramping, and mood changes. Its main role is to increase muscle relaxation.
- Balancing blood sugar levels (tahini - sesame seed butter, nut butter) when cravings for sweets and refined carbs, let's limit the crashes, and increase energy levels.
In the luteal phase, we can help the body detoxify any excess estrogen, especially if there is an imbalance (like estrogen dominance that shows itself in symptoms like bloating, breast tenderness, and mood swings). Therefore oats and spinach are in this smoothie to support natural detoxification.
If you look at a graph of hormones for a female cycle there is a slight rise in estrogen and then a drop in the luteal phase. What I want to make clear is there is a natural flow of hormones, we don't want the same levels of these hormones all the time. The body is very capable and was created to naturally make these waves. As we eat whole foods, decrease stress, do appropriate exercise, and be mindful of what our body needs the body knows what to do (this is holistic nutrition, taking our body, mind, and spirit into consideration!).
A note on cortisol: Stress during the luteal phase can raise cortisol levels, creating an imbalance of progesterone and estrogen. Therefore it is important to manage stress through resting, quality foods, and appropriate exercise.
Step-by-step photos
- Place all the soft ingredients in the bottom of the blender to support the blades in the blender container.
- Add the frozen berries on top!
- Blend until smooth and creamy, about 1-2 minutes.
- Pour into 2 medium glasses or 1 large glass. Enjoy.
Recommended for smoothies
For a thick smoothie, a good blender is key! I use my Vitamix blender daily and think it is the number one purchase for making healthy food in the kitchen!
Top tips for a sunflower and sesame seed smoothie
- To sweeten the smoothie add 2 soft dates (if the ones in your cupboard aren't soft, soft them in hot water for 5 minutes. Or add 1 teaspoon of honey, use raw honey if you have it for its nutritional value.
- The seeds and oats need a high-power blender to blend fully. If you don't have one grind the sunflower seeds and rolled oats first (in a coffee grinder or in the blender) and then make the smoothie.
Other smoothie recipes to try next!
I hope you enjoy this 'I'm about to start my period smoothie' luteal smoothie! Would you take 5 seconds to give a star rating and review just below the recipe? That means a lot to me and helps the growth of Beside the Mountain blog.
Luteal Phase Smoothie
Equipment
- 1 blender
Ingredients
- 2 bananas
- 1 cup spinach or greens
- 1 cup any milk I use unsweetened almond
- ¼ cup rolled oats
- 2 tablespoons cocoa powder
- 2 tablespoons tahini sesame seed butter or nut butter
- 1 tablespoon sunflower seeds
- 2 dates or 1 teaspoon honey
- 1 cup frozen berries strawberries, or raspberries, or blueberries, or blackberries
Instructions
- Place the bananas, greens, cocoa powder, tahini, sunflower seeds, rolled oats, milk, honey into the blender. Put the frozen berries on the very top.
- Secure the lid and blend for 1-2 minutes until everything is thick and creamy. Pour into a glass and enjoy!
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. Let's make snacktime nutrient-dense, and well, easy.
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