Jump to Recipe·Print Recipe
this Menstrual phase recipe is to die for! A slow roasted salmon recipe is stupid easy because I know you dont feel like cooking BUT nutrition is so important for a healthy cycle! This recipe has all you need to support your menstrual cycle with quality protein, fats, and slow cooked veg to support digestion.
This post contains affiliate links. If you purchase a product or service through my link I will receive a small commission at no extra cost to you. Thank you for your support xx
Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
syncing your meals to your cycle
Syncing your nutrition with your cycle is a game changer for hormonal balance. As ladies, we have a hormonal profile the fluctuates throughout the month (if you aren’t on hormonal birth control). In this cascaded of hormone ebbs and flows, there are some nutrition tips to follow to help balance your hormones and have a happy period. Yes, you’re heard that right! Your period does not have to suck.
Likewise, syncing your workout routine to your cycle can also benefit your energy levels, recovery, and performance. If you want to learn more about how to schedule your workout routine around your cycle, click here!
Menstrual phase nutrition
During menstruation, and especially for those with heavy flows – a lot of nutrients are lost in the process. Likewise, a. lot of nutrients are required by your body during this time. Some of the key nutrients we want to give our bodies during the menstrual phase are:
Iron
We can lose anywhere from 50-80 ml of blood per cycle, this means we are also losing Iron. To replenish your body of it iron stores eat plenty of Iron rich foods such as: grass fed meat, poultry, lamb, dark leafy greens, legumes.
A note about iron: there are 2 types of Iron. Heme iron which is found in animal products and is easier for our bodies to absorb and re-use. Then there is non – heme iron which is found in plant. This type of iron needs to be eating 1. in larger quantities, and 2. with vitamin C to be absorbed.
omega-3
Fatty fish is amazing for omega 3’s. The reason we want to include more omega 3’s in our diet is because it reduces inflammation in the body. Likewise, when there is an excess of prostaglandins (hormone like) that contract the uterus. You can experience a lot of pain and cramping. Increasing omega 3 consumptions will help reduce prostaglandins and in turn, make your periods less painful!
magnesium
I LOVE MAGNESIUM for so many reasons! One of those reasons being it is a muscle relaxant. So, you ladies with painful cramps, magnesium can help relax the uterine muscles during menstruation.
Additionally, many people are deficient in magnesium as it is used in about 300 chemical reactions in the body! It is very easily depleted so a magnesium supplement is always a good idea:)
why choose salmon?
having this slow roasted salmon recipe to cook as a menstrual phase recipe is not only delicious. Salmon packs a heavy punch when it comes to nutrient density! As mentioned above, some key nutrients you want are Omega-3s, Check. Iron, check. And bonus points because animal proteins are much more bio available for our bodies to absorbs.
Check and mate!
cook your vegetables!
Vegetables add volume to the meal as well as some added nutrients! cooking your vegetables in bone broth with further allow your body to absorb and break down the food. Bone broth is loaded with glycine. This helps reduce inflammation and improve tissues that line the gut.
If you have a sensitive digestive tract especially during your period where you feel bloated. Try cooking your vegetables in bone broth for your gut to be able to fully digest it! Cooking is a form of breaking down nutrients so help your body out!
Fats are the building blocks of your hormones
FATS DO NOT MAKE YOU FAT! they are the building blocks of your hormones so you do need to eat enough! Find good healthy fats to include in your diet especially during your menstrual phase like:
- Fish
- avocado
- olive oil
- coconut oil
- avocado oil
- nuts and seeds
Try and limit the amount of processed oils you consume and trans fats such as shortening and margarine. These types of fats are inflammatory and will worsen your hormone balance.
BUT that’s not to say you can’t enjoy a treat on your period, chocolate is always a must for me and you can have your cake and eat it too. As long as its not all the time:) NOW, enough jibber jabber – onto the slow roasted salmon recipe you’ve been waiting for!
Period friendly slow roasted salmon recipe
One great dinner recipe for your period that is easy to make and cycle syncing is a salmon and roasted vegetable bowl. This recipe is high in protein, healthy fats, and fiber, which can help to alleviate period-related symptoms such as bloating, cramps, and mood swings.
- Total Time: 50 minutes
- Yield: 1 servings 1x
Ingredients
Scale
Ingredients:
- 1 small sweet potato, peeled and cubed
- 1/2 red onion, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 tbsp olive oil
- Salt and pepper, to taste
- 4 oz salmon fillet
- 1 cup cooked quinoa
- 1/4 avocado, sliced
- 1 tbsp lemon juice
- 1 tbsp chopped fresh parsley
Instructions
Instructions:
- Preheat the oven to 400°F (200°C).
- In a bowl, toss the sweet potato, red onion, red bell pepper, and yellow bell pepper with olive oil, salt, and pepper.
- Spread the vegetables out on a baking sheet and roast in the preheated oven for 20-25 minutes, until they are tender and slightly browned.
- Meanwhile, season the salmon fillet with salt and pepper and place it on a separate baking sheet.
- Once the vegetables are almost done, add the salmon to the oven and roast for an additional 8-10 minutes, until it is cooked through.
- To assemble the bowl, start with a base of cooked quinoa, then add the roasted vegetables and salmon on top.
- Top with sliced avocado and sprinkle with lemon juice and chopped parsley.
Notes
This recipe should come out to around 500 calories, but you can adjust the portions as needed to fit your specific dietary needs. Enjoy!
- Author: haileepiendl
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: menstrual phase
- Method: bake
- Diet: Gluten Free
Keywords: roasted salmon recipe, menstrual phase recipes
Recipe Card powered by
Equipment youll need for this recipe
This menstrual phase recipe is pretty easy when it comes to equipment. If you have a kitchen, you most likely have all you need to make this recipe but incase you didn’t, here are some links to the items you’ll be needing.
And that’s all folks! Tag me if you try it on instagram so I can share it! I love interacting with you guys so even if you dont post it – pop in and say “hi” in the DM’s xx
Until next time
Hailee
