honey gochujang salmon with garlic soy glaze

This savory, Korean inspired salmon dish is a great way to add omega 3’s and cruciferous veggies to your diet.

Omega-3’s are forms of monounsaturated fat that can be found in foods such as fish (like salmon), avocados, walnuts, and more. These are great foods to incorporate into your diet because they are anti-inflammatory. Inflammatory foods can be harmful because they impact how our cells communicate with each other, and as we know cellular and hormone communication is a crucial part of the menstrual cycle.

One trick used in this recipe is mixing white rice with cauliflower rice. By mixing the two, you can have a carbohydrate with your meal (the white rice) to help with satiety and promote a balanced diet, but also incorporate cruciferous vegetables into your dish.

Cruciferous vegetables, such as broccoli, cauliflower, brussel sprouts, kale, and more are helpful because they reduce high estrogen levels and support estrogen detox in the liver, which helps balance estrogen levels overall.

Remember to always consult your doctor or a registered dietician for nutritional advice specific to you! We had the pleasure of speaking with Women’s Health Registered Dietitian Michal Vanekamp (@nutritionwithmichal), whose knowledge and expertise is specific to curating nutrition to optimize your health and hormones.

the marinade

2 tbsp soy sauce

2 tbsp honey

1 tbsp gochujang paste

1 small clove minced garlic

1/2 tsp sesame oil

mix all of the ingredients in a glass bowl and microwave for 15 seconds.

allow to cool before pouring over the salmon and marinating for at least 1 hour.

the glaze

4 tbsp soy sauce

1/4 cup bone broth

4 tbsp honey

2 tbsp mirin

add the ingredients to a small sauce pan and bring to a boil.

once boiling, allow to simmer until the liquid reduces by half.

allow to cool and thicken, pour desired amount onto dish.

the salmon

marinate the salmon for at least one hour.

pre-heat the air fryer to 400 degrees farenheight.

cook the salmon in the air fryer for 9 minutes.

grass-fed beef burgers with crispy sweet potato fries

A healthy version of burgers and fries - sounds too good to be true, right? We’re happy to say that you’re wrong. Red meat, especially when grass-fed, is actually a great protein source. It’s highly nutrient dense and full of protein and iron. We had the pleasure of speaking with Matthew Powell, MS, RD, CSSD about the benefits of pairing protein with Vitamin C to make it more bioavailable, meaning easier for your body to absorb. Topping your delicious burger with slices of fresh tomatoes can be a great way to add Vitamin C to this meal.

Red meat and fat have often been villainized in the world of nutrition, but it’s important to remember that healthy fats are the building blocks of estrogen and progesterone. Fueling your body with high protein, iron-rich, nutrient dense foods is going to set you up for success throughout your menstrual cycle.

Pair this burger with a bun, or use a lettuce wrap to add another fresh element to your dinner! On the side, we made sweet potato fries for a high-fiber carbohydrate that will help regulate your blood sugar. Quick tip, bake and then air-fry your sweet potato fries for a crunchy finish.

the burger

2 lbs ground beef

*grass fed preferred*

1 egg yolk

2 tbsp worcheshire sauce

2 tsp salt

1 tsp pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

combine the meat, spices, and sauce into a bowl.

form patties to desired size.

cook on a grill, cast iron pan, or sauté pan until 160 degrees farenheight internal temperature.

the fries

2 sweet potatoes, peeled and cut to desired shape

salt, to taste, 1 tsp epper

2 tsp garlic pwder

1 tbsp olive oil

preheat oven to 375 degrees

place sweet potatoes on a baking sheet with spices and oil

bake for 12 minutes, mixing half way

air fry at 400 degrees or until crispy

coconut red curry meatballs

This Thai inspired coconut red curry meatball recipe is FULL of flavor and menstrual friendly nutrients that are sure to fuel your body. One thing is for sure, you won’t be craving your midnight snack if you try this out!

We used ground turkey here as a source of lean protein, paired with red peppers to increase bioavailability and absorption. We used blended oats to bind the meatballs, which are high in fiber and help regulate blood sugar. This recipe also uses full fat coconut milk, which provides a sweet element to the creamy and spicy sauce. Nutritionally, full-fat coconut milk is rich with short and medium chain triglycerides. Incorporating healthy fats into your diet will help regulate your blood sugar, avoid cortisol spikes, and promote satiety.

Pair this recipe with jasmine rice, or give zucchini noodles a try! The zucchini tastes great with the flavorful curry sauce while also providing a variety of micronutrients, one of them being magnesium. We talked to Matthew Powell, MS, RD, CSSD, about the importance of magnesium in the diet. Magnesium plays a huge role in many bodily functions, to name a few: cellular communication and function, muscle nerve function, blood pressure, protein synthesis, and more. Magnesium also can help improve your sleep quality, which will encourage your body to recover faster.

the meat balls

1.5 lbs lean ground turkey

2 cloves minced garlic

1 egg

1cup oats (blended)

1 tsp ginger powder

1/2 tsp salt

1 tsp pepper

1/2 tbsp soy sauce

1/2 tbsp fish sauce

blend oats until texture is flour-like.

place all ingredients into a glass bowl and mix until well combined.

cover and let rest in the fridge for 15 minutes.

while resting, begin the sauce.

the curry sauce

1-2 tbsp red curry paste (adjust to spice preference)

1 can full fat coconut milk

1 white onion

1 red bell pepper

1 tbsp olive oil

1 tbsp honey

salt to taste

heat olive oil in a large skillet over high heat

add onions and red bell pepper and cook until onion is translucent

add curry paste and coconut milk

reduce heat to medium-low and add honey, salt, and pepper to taste.

final steps

after the meat has rested, roll the meat balls.

in a 400 degree oven, place the meat balls on a wire rack and cook for 20 minutes.

broil for the last 2-3 minutes, until the tops have browned.

place the meat balls in the sauce and serve over white rice or zucchini noodles.

peanut butter and jelly chocolate truffles

We couldn’t make menstruation friendly recipes without creating something to satiate your sweet tooth. Craving sweets - especially during the Luteal Phase - is not uncommon. The change in hormone levels during this phase are associated with the body’s urge to eat sugar. At That Time of the Month, we are all for listening to your body, so we made a recipe that is both sweet and full of nutrients.

On the jelly side, the use of mixed berries provides antioxidants to fight off free radicals and inflammation. Decreasing inflammation will allow your cells to communicate better, helping your body carry out its natural functions. We mixed the berries with chia seeds, an incredible source of magnesium that is going to help with your hormone health.

The peanut butter truffles are absolutely packed with protein. The greek yogurt is full of probiotics and b-vitmains, great for your gut and balancing your blood sugar. The dark chocolate coating is another source of magnesium, which is melted with coconut oil to provide omega-3’s. The balance of protein, carbohydrates, and fat in this meal are sure to leave you feeling satiated.

Let us know if you give it a try!

protein peanut butter truffles

1/2 cup greek yogurt

1/4 cup almond milk

1.5 scoops vanilla protein powder

1/4 cup oat four

1/4 cup PB powder or peanut butter

pinch of salt

mix ingredients until combined.

place in silicone molds or on parchment paper

freeze for 4+ hours .

anti-oxidant jelly truffles

1 cup frozen mixed berries

2 tbsp chia seeds

1 tbsp honey

2 tsp lemon juice

1/2 tsp cinnamon

1/4 tsp powdered ginger

place ingredients in sauce pan on medium heat.

mash the berries.

once fully combined, allow to cool until thickened.

place in molds and freeze.

final steps

1 cup dark chocolate

2 tbsp coconut oil

melt the chocolate with oil over double boiler or in microwave.

once the truffle fillings are frozen, coat in the melted chocolate.

allow to cool until the chocolate hardens.