Koken voor je cyclus afl 4: zalm avocado toast (herfst/luteale fase)

Cooking for your cycle episode 4: salmon avocado toast (autumn/luteal phase)

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 .

The moment that almost no one is waiting for (at least, not me) is the autumn of your cycle, also known as the luteal phase. In this phase your body prepares for possible implantation. Therefore, there is an abundance of progesterone to prepare the uterine wall for a possible pregnancy. As soon as your body notices that there is no pregnancy, the level of progesterone decreases again and menstruation occurs at the end of this phase.

During the luteal phase, your emotions are very unpredictable. One minute you just want to be held and the next minute you're a threat to everyone around you. Most women also often suffer from PMS, which stands for premenstrual syndrome. This syndrome causes all kinds of complaints, such as bloating, headaches, mood swings, sad feelings, skin problems and painful or tense breasts. These complaints are caused by hormonal fluctuations between estrogens and progesterone.

Although we often see these complaints as something that is part of life, you can reduce them with nutrition that responds to what your body needs in this specific phase. Your body especially needs magnesium, vitamin B and fiber.

Fiber helps promote digestion, soften stools and support gut health, reducing symptoms such as constipation and bloating. B vitamins, such as vitamin B6, are involved in the regulation of hormones during the luteal phase and can help reduce symptoms such as mood swings and PMS. Magnesium can help reduce symptoms such as cramps, headaches and mood swings.

These nutrients can be found in avocado and salmon, among others. With that in mind, today I'm sharing how to make this delicious toast yourself.


  • High fiber bread
  • Ricotta
  • Avocado
  • salmon
  • Lemon
  • Dill
  • Olive oil


Heat the pan and add some olive oil. Fry the bread slices until golden brown. Beat the ricotta and spread it over the warm slices. Top this off with salmon, avocado, dill, lemon and possibly some chili flakes if you like some spice. Your toast is now ready to enjoy. Hopefully that crying fit will go away for a while.

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.

View the website of Marlon Haandrikman For more information.

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