We've teamed up with Rochelle from Seed Cycle Blends to bring you to a protein-packed, luteal phase twist on the humble potato fritter. During the luteal phase of your menstrual cycle, from ovulation until your next period (typically 10-14 days), your energy and hormones call for a little more carb intake. This fritter is packed with ingredients that nourish and fuel for hormonal balance and sustained energy. You're going to love this one!
Potatoes are the perfect luteal phase food. Paired with seeds that contain high levels of the specific nutrients and minerals needed to support hormonal balance and healthy energy levels during the luteal phase. A simple yet super nourishing and cost effective way to balance your hormones, naturally.
Our energy and hormones call for more carbohydrates during this phase of the menstrual cycle. However, the type and quality of carbs matter, and this can be a time where, if not meeting our nutrient needs, we reach for the refined sugars. . .
3 Tips for Luteal Phase Energy & Hormone Balance:
1. Seed Cycling
Seed cycling is when you rotate specific ground seeds (in your food or smoothie) through the Follicular Phase and the Luteal Phase of the menstrual cycle. Or if you don't have a period you can rotate the blends with the lunar cycle (see below). The key nutrients in each blend promotes healthy levels of hormones for better cycles and happy ovaries.
2. Plenty of Protein
During the luteal phase, progesterone levels rise, which is not only influencing reproductive tissues, but also our blood sugar levels, metabolism, brain and nervous system. Protein helps to stabilise blood sugar, preventing insulin peaks and troughs that may disrupt hormone function. As well as this, protein provides the amino acids needed to make those very hormones, and neurotransmitters that inform our mood and how we feel in ourselves. Proper protein intake is crucial to our reproductive function, mood and mindset, energy, and metabolism.
3. Complex, Gentle Carbohydrates
As progesterone levels rise, the body’s metabolism speeds up... and our bowels can slow down a little. This Increases our energy needs, often experienced as heightened hunger and cravings. Whilst all too common to reach for not-so-nourishing energy dense foods and refined sugars which will likely increase symptoms of imbalance. Healthy starches and complex carbohydrates provide a slow, steady release of glucose, helping to regulate insulin, reduce cravings, and prevent blood sugar spikes and crashes that contribute to the energy, appetite, and mood rollercoaster that can be experienced during this time. Additionally, these complex carbs are generally rich in fibre, which aids digestion which is slightly slowed by a rise in progesterone.
Here's to a recipe that harnessing all 3 of these...
Luteal Potato Protein Fritters ft. Seed Cycle Blends
Gluten-Free · Dairy-Free · High Protein
Prep Time: 10 minutes · Total Time: 15 minutes · Serves: 5 Fritters
Ingredients:
- 1 large potato
- 1 tsp smoked paprika
- 2 tsp chopped thyme + oregano
- 1 Tbsp. of chopped parsley
- 2 Tbsp. LUT Seed Cycle Blend
- 1 Tbsp. flour (change out with sorghum flour for GF)
- 2 Tbsp. Mitchells Bone Broth Unflavoured Protein
- 1 large egg (beaten)
- Salt & pepper
- 2 Tbsp. sour cream or coconut yoghurt (DF)
Instructions:
- Grate potato into a bowl of warm water
- Rinse the grated potatoes and drain into a cloth, squeezing any excess liquid out
- Place dry grated potato into a new bowl and add smoked paprika, thyme, oregano, parsley, Seed Cycle LUT blend, flour and protein powder.
- Coat the grated potato well
- Add in beaten egg, salt and pepper and combine
- In a large frying pan over high heat, add enough olive oil to cover the base.
- Scoop out 5 portions of the fritter mixture and shallow fry in pan.
- Cook both sides of the fritters for 2 minutes each or until cooked through and golden
- Serve hot with sour cream or lemon garlic aioli (something tangy)
Nutritional Breakdown (Per Serving):
- Calories: ~120 kcal per fritter
- Protein: ~6g per fritter
- Fat: ~6g per fritter
-
Carbohydrates: ~10g per fritter
- Sugar: ~1g per fritter