Luteal Phase Recipe | Nutritious Breakfast Idea
Feeds: 2 | Prep Time: 5 mins | Cook Time: 20 mins | Total Time: 25 mins
Need a tasty breakfast that’s easy to whip up in just one pan? Supporting menstrual health can be as simple as starting your day with this dill and sweet potato Spanish omelette.
Combining the creamy texture of sweet potatoes with an omelette's light, fluffy nature, this dish is a delicious and nutrient-packed option for breakfast. It also works beautifully for lunch or dinner!
During the luteal phase, hormonal changes can impact mood and energy levels. Sweet potatoes are loaded with vitamins and minerals to support these changes, giving your body the boost to start the day with steady energy. Yes, please!
Ingredients
Building menstrual health awareness is a valuable step in understanding how your cycle works and recognising the unique needs of each phase. By becoming aware of the luteal phase, you can tailor your meals to support your body’s natural shifts in energy and hormone levels.
This recipe is ideal for the luteal phase, where foods like sweet potatoes can offer steady energy. If you want to learn more about menstrual health, head over to my online course, which covers the topic in detail, exploring each cycle phase and how to spot any red flags.
Incorporating recipes like this dill and sweet potato omelette into your diet is a practical way to nourish your body in line with the rhythms of your cycle.
200g sweet potato, peeled and thinly sliced – Provides slow-releasing carbs and essential nutrients.
4 eggs – Full of protein and healthy fats for lasting energy.
2 tbsp finely chopped dill – Rich in antioxidants and adds fresh flavour.
3 tbsp olive oil – Adds healthy fats to support hormone health.
Salt and pepper to taste – For seasoning.
Step-by-Step Breakfast Preparation
Managing menstrual irregularities is a common concern, as hormones and menstrual cycles are sensitive to various life factors. Elements like travel, stress, tiredness, and poor nutrition can all impact menstrual health.
Developing healthy habits to support your body, such as nourishing meals, restful sleep, and stress management, plays a key role in maintaining a balanced cycle.
In addition, building menstrual health awareness can help you identify patterns and potential red flags. Meanwhile, a few irregular days following stress or tiredness are normal. However, persistent irregularities should be checked, especially if accompanied by concerning symptoms.
If you’re wondering what menstrual health is, it’s a holistic approach that embraces your cycle’s natural phases, supporting them through lifestyle choices like balanced nutrition, regular movement, and stress management.
By aligning your meals with your body’s needs, especially during the luteal phase, you help create a foundation for overall well-being. Recipes like this dill and sweet potato Spanish omelette are designed to nourish you with essential vitamins, minerals, and slow-releasing carbs that provide sustained energy.
Incorporating foods like sweet potatoes and eggs during the luteal phase can make a meaningful difference, helping to keep mood and energy levels steady as you prepare for the next cycle. Embracing this type of cycle-aligned, nutrient-dense eating is one of the best ways to support menstrual health naturally.
Preheat the oven: Preheat your oven to 170°C/340°F/gas mark 4.
Cook the sweet potatoes: Place the thinly sliced sweet potatoes in an ovenproof pan and drizzle with 1 tablespoon of olive oil. Bake for about 10 minutes or until tender. Remove the pan from the oven, but keep the oven on.
Prepare the eggs: In a large bowl, beat the eggs with dill, salt, and pepper. Pour the egg mixture over the sweet potatoes in the pan, loosening the edges with a spatula to prevent sticking.
Bake the omelette: Return the pan to the oven and bake for about 10 minutes or until the omelette is fully set in the centre.
Serve and enjoy: Serve warm or cold and enjoy this versatile, luteal phase-friendly meal!
Tips and Variations
When cooking or baking sweet potatoes, make extra and store them in the freezer. This way, you can make this breakfast in under 5 minutes next time!
If you double the amount of sweet potatoes and set half aside before adding the eggs, you can minimise the cooking time to make this a quick weekday breakfast.
Add a handful of spinach or chopped bell peppers for extra nutrients and flavour.
Nutritional Information (Per Serving)
I've got you covered if you’re keeping tabs on those calories. After all, who doesn’t love a little number-crunching with their breakfast?
Calories: Approximately 350 kcal
Fat: 20 g
Carbohydrates: 25 g
Protein: 15 g