Koken voor je cyclus afl 2: Breakfast bowl (lente/menstruatie)

Cooking for your cycle episode 2: Breakfast bowl (spring/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 .

Woohoo! It's time to celebrate, because the cold winter of your cycle is finally over and the spring of your cycle, or the follicular phase , is just around the corner. This is a crucial period because it marks the time just before ovulation. This phase usually lasts about 7 to 10 days, but it can vary from woman to woman.

During this phase, the pituitary gland sends follicle-stimulating hormone (FSH) to the ovaries, which in turn mature new eggs (follicles). Estrogen levels in your body rise significantly, making you feel more energetic and creative.

You have probably already noticed, but during this period you feel confident , clear and you can concentrate better. So it's the perfect time to start a new project.

Although this phase is generally experienced as pleasant, it is still important to eat well. For example, you can add sources of collagen to your diet to promote the recovery of the soft tissue of the uterine wall. It is also a good idea to add vitamin C-rich foods to support your body in the recovery of muscles, tendons and joints after intensive sessions. Consider foods such as eggs, cottage cheese and peanut butter.

Episode 2: recipe for the spring of your cycle: breakfast bowl!


  • 3 tablespoons chia seeds
  • 1 cup almond milk
  • 1 cup coconut yogurt (unsweetened)/cottage cheese
  • 1 handful of pineapple
  • Roasted coconut flakes

Chia seeds contain several important nutrients, including calcium, magnesium and zinc, all of which play a role in reproduction and hormone regulation.

Coconut yogurt can be a probiotic source, which can help maintain healthy intestinal flora. This is beneficial for digestion and the immune system during the follicular phase.

Pineapple contains bromelain, an enzyme that can aid digestion and has anti-inflammatory properties. This helps reduce any period-related digestive problems.


Place the chia seeds in a bowl with some milk and let them sit in the refrigerator for 45-60 minutes. When it has a pudding consistency, you can start building your smoothie bowl! Add the coconut yoghurt/curd as a base. You can then top it off with pineapple, chia seeds, coconut flakes and peanut butter.

The choice is huge, so do what you like!

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.

View the website of Marlon Haandrikman For more information.

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