Koken voor je cyclus afl 1: Chocolade-banaan Smoothie (winter/menstruatie)

Cooking for your cycle episode 1: Chocolate-banana Smoothie (winter/menstruation)

In this series, we'll take you through the 4 phases of your menstrual cycle and show you how to calm binge eating in each phase with tasty recipes. This series was created by our intern Ilayah, under the revision of Orthomolecular Therapist Marlon Haandrikman .

Every month your body undergoes a complex process known as the hormone cycle. Normally a cycle lasts an average of 28 days, but this can vary between 21 and 35 days.
During each cycle, an egg matures and ovulation follows. It can then implant in the uterus if it is fertilized or is shed during menstruation. During a cycle your body goes through four different phases, namely:

  • Winter or the menstrual phase
  • Spring or the follicular phase
  • Summer or the ovulation phase
  • Autumn or the luteal phase

Each of these phases is controlled by hormones such as FSH, estrogen and progesterone.

Episode 1: recipe for the winter of your cycle

In the first episode we take a closer look at the menstrual phase, also known as the winter of your cycle.

In this phase, your body releases the unfertilized egg and the built-up uterine lining in the form of your period. During this period, the amount of estrogen in your body decreases and progesterone levels increase. Estrogen normally inhibits your appetite, but because it now decreases you can experience more intense eating binges. That explains why you sometimes reach for carbohydrate foods such as pizza and chocolate. But did you know that you can nourish yourself better with magnesium- and iron-rich foods?

Magnesium is involved in up to three hundred processes in our body. We use extra magnesium, especially during periods of stress, such as menstrual pain, and when producing and regulating various hormones. It helps reduce mood swings and headaches prior to menstruation. Magnesium is found in foods such as avocados and dark chocolate.

You lose iron through the blood, and that can be replenished. This can be done, for example, by eating legumes, nuts and dark vegetables such as kale, spinach and beetroot.

We have a delicious recipe for a chocolate-banana smoothie for this phase!


  • 1 ripe banana
  • 1 tablespoon unsweetened cocoa powder
  • 1 cup almond milk or other plant-based milk
  • 1 tablespoon unprocessed peanut butter or nut butter
  • 1 teaspoon honey or agave
  • A handful of ice cubes

Bananas are good for potassium which can relieve cramps. They also contain tryptophan, which helps you sleep better.

Pure cacao contains magnesium, which can help reduce muscle cramps and improve mood. It can also release endorphins, which can help alleviate period-related mood swings.

Peanut butter is rich in protein and healthy fats, which stabilizes your blood sugar levels and reduces hunger pangs.


Throw everything in the blender and blend into a creamy smoothie. So ready to enjoy! Pour it into a nice glass and take a moment to relax and enjoy this treat.

Watch the video here with even more fun facts!

This article was co-authored and checked by Marlon Haandrikman. Since 2021 she has been running her own practice as an orthomolecular hormone therapist and nutritional coach. Marlon offers consultations to people who need nutritional advice, with the aim of achieving a healthier lifestyle. She also has extensive knowledge about hormone balance in women and how it can be improved with the right diet.

Check out Marlon Haandrikman 's website for more information.

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