A Luteal Phase Breakfast | Sweet Potato Hash to Alleviate Period Problems
- Irena Lenc
- Jun 15
- 5 min read
Updated: Jun 19
Luteal Phase Recipe | Nutritious Breakfast Idea
Serves: 2 | Prep Time: 10 mins | Cook Time: 20 mins
Period problems like cramps, bloating, and mood swings often creep in during the luteal phase (second half of the cycle). The worst part is that far too many of us have been taught to see them as “just part of being a woman.” But they’re not something to silently endure. They’re messages from our bodies asking for more nourishment and support.
I remember those mornings in my luteal phase when I needed more than just a hot drink to shake the fog. During the luteal phase (after ovulation but before your period), your body needs more warmth, grounding, and care.
It’s also when those nagging symptoms like irritability, bloating, breast tenderness, cravings, and fatigue can feel louder if we haven’t fed ourselves properly, emotionally or nutritionally.
This sweet potato hash with a soft poached egg is one of my favourite ways to answer that call. It’s warm, grounding, and gently energising. Just what your body needs in the luteal phase, when progesterone rises and everything slows down a touch.
Root vegetables like sweet potato are central in Traditional Chinese Medicine for nourishing the Spleen and building Qi and Blood, which is essential if you’re preparing for pregnancy or simply trying to feel more at home in your cycle.
With hormone-balancing seeds and a soft, nutrient-rich egg on top, it’s deeply satisfying in every sense. It’s also easy to make, batch-friendly, and genuinely comforting. Think of it as a small, warm act of self-love that helps soothe your luteal symptoms from the inside out.
So, if you’re ready to start your day right, try this delicious recipe and embrace its benefits for your overall well-being!
Ingredients
Supporting your body during the luteal phase is one of the most important things you can do when learning how to deal with irregular periods.
After ovulation, progesterone becomes the dominant hormone, helping to thicken the uterine lining in case of implantation. But this shift can also bring about lower energy, mood changes, and increased sensitivity to stress or poor nutrition, especially if you’re someone who struggles with period problems like PMS, spotting, or painful cramps.
In Traditional Chinese Medicine, this phase is Yin transforming into Yang, which represents a time that calls for warmth, nourishment, and gentle support. Cooked, easy-to-digest foods rich in complex carbohydrates help stabilise blood sugar, soothe emotional turbulence, and reduce symptoms often tied to cycle irregularity.
Sweet potatoes are a wonderful ally here with their natural sweetness and grounding energy. Paired with hormone-friendly fats and protein, like those found in eggs and seeds, they become a true natural fertility booster whether you're actively preparing for pregnancy or simply aiming to restore balance to your cycle.
This dish is more than just breakfast. It’s an invitation to slow down, listen to your body, and meet your needs with care and compassion.
1 large sweet potato – rich in beta-carotene to support luteal hormone production
2 eggs – a perfect source of protein and choline
½ onion, finely chopped – supports liver detoxification
1 garlic clove, crushed – natural anti-inflammatory
2 tsp fennel seeds – aids digestion and relieves bloating
2 tsp sesame seeds – rich in zinc and calcium for reproductive health
1 tbsp olive oil – provides healthy fats for hormone synthesis
1 tbsp vinegar – for poaching eggs
Sea salt and black pepper to taste
Step-by-Step Breakfast Preparation
I used to think that managing symptoms meant pushing through or ignoring them. But I’ve learnt, especially in my own journey, that how we cook and eat during the luteal phase can be a gentle, daily practice in managing irregular menstrual cycles.
The slowing down, the warmth, and the nourishment send a message to your body that it’s safe, supported, and seen.
When you're dealing with period problems, there’s a tendency to look for one big fix. But often, small, repeated choices like how we prepare our food make the biggest difference over time.
This was especially true for me as I became more aware of my own experience with irregular periods and how my body responded to them. I started noticing patterns, such as my digestion feeling slower, my energy dropping, and I was more sensitive to overstimulation or cold foods.
Learning how to deal with irregular periods wasn’t about restriction. It was about noticing what helped me feel grounded. Simple things like soft, starchy vegetables and gently cooked proteins began to feel deeply supportive.
The beauty is that the kitchen becomes a place of healing, not stress. When we support our bodies like this, we also ease the effects of irregular periods on the body, such as mood swings, bloating, and cravings, all with a bit more grace.
So, without further ado, let’s get cooking!
Prepare the hash: Peel and dice the sweet potato into small cubes. Heat the olive oil in a wide frying pan over medium heat and add the sweet potato. Fry gently until golden on the edges.
Steam and soften: Cover the pan with a lid and add a splash of water if needed. Steam the sweet potatoes for 10–15 minutes, stirring occasionally, until soft through the centre.
Build the flavour: Remove the lid, drizzle in a touch more olive oil, and stir in the chopped onion, garlic, fennel seeds, sesame seeds, salt and pepper. Sauté for another 5 minutes, gently mashing the sweet potato with a fork to combine flavours and create texture.
Poach the eggs: Fill a small saucepan with water and bring it to a gentle boil. Add the vinegar. Crack one egg into a small bowl. Stir the water to create a whirlpool, then gently lower the egg into the centre. Cook for 3–4 minutes until the white is set but the yolk remains soft. Repeat with the second egg.
Serve and enjoy: Spoon the sweet potato hash onto two plates and top with a poached egg. Add a final sprinkle of salt and pepper.
Tips and Variations
Cook extra hash and store it in the fridge for up to 3 days, or freeze portions for future breakfasts.
If poaching eggs feels like too much work, fry your eggs sunny-side up. Just make sure the yolk stays runny to retain those essential enzymes.
For variation, try pumpkin seeds or sunflower seeds. They’re both great for fertility awareness and hormone health, and just as delicious!
Throw in a handful of spinach or kale in the final minutes of cooking for added iron and folate.
Nutritional Information (Per Serving)
Calories: 320 kcal
Fat: 16g
Carbohydrates: 25g
Protein: 14g
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