During this phase, eating a substantial breakfast to set you up for your day AND support a healthy ovulation and is key.
Despite the summery theme of raw, fresh, light and vibrant foods, keeping the body warm and fuelled is integral to support the ovulation process, so this Golden Morning Bowl is an ideal breakfast for this phase.
Though if you'd prefer a cold/ chilled breakfast in this phase, jump down to my chef notes *3.
With a fragrant middle-East feel to the flavors of this dish; turmeric, cinnamon, ginger, coconut and pineapple, this interesting breakfast bowl might not be anything like what you’ve eaten first thing in the morning, but Eastern spices and ancient grains were used historically medicinally, so with their stimulating properties, this is more than just your average bowl-a-porridge.
In fact, this trio of spices are highly anti-inflammatory (helping digestion, circulation and the immune system) and antioxidant rich (protecting cells from oxidative stress), antibacterial and blood sugar regulators…
So not only do the spices alone help cleanse your body, potentially help fight any kinds of infections, so you’re putting yourself in the most detoxed, tip-top shape for ovulation!
Speaking of ovulation, you’ve also got ancient whole grains (quinoa) that can help stimulate the ovaries, and pineapple is a particularly well-known ingredient to assist with implantation.
So if you are looking to conceive, this is a great recipe to have on repeat!
And if you’re feeling a bit lower in this phase (I speak a lot about this being a high-energy, super everything phase, but if thats just not you right now), this bowl can nutritionally help you build yourself up!
And what better way than to start in the morning and make the day GOLDEN!
OVULATORY PHASE -SPECIFIC:
COOKING STYLE:
Warm dish; despite the summery theme of this phase, I’m well aware that not everywhere in the world will be summer every time you ovulate, and you may want a warmer dish in the morning! Warm foods around ovulation (and all cycle round, but particularly here) supports and encourages great blood flow (where cold causes capillaries to constrict thus restrict blood flow).
MACROS:
Carbohydrates (quinoa, pineapple, maple syrup) and fats (coconut yoghurt, sesame seeds, coconut), when combined help keep blood sugars stable for longer lasting energy.
Whilst being a low GI (fibrous) carbohydrate, quinoa also offers a small amount of protein.
The saturated fats within coconut products; medium chain triglycerides (MCTs), are powerhouses of energy that is quickly burned by the body not stored as fats (read more below in coconut products)
INGREDIENTS / NUTRITIONAL PROFILE:
Quinoa = as an alternative to oats for this porridge-like dish, quinoa was chosen for its fibre (and consequential blood sugar regulating effects), nutrients (including magnesium which drops around ovulation), and whilst still being a carbohydrate, its significant protein profile. Quinoa is a complete protein, meaning it contains all nine essential amino acids. It is typical for women to not get in as much protein as they need, so here’s a dose without you having to get sick of eggs for breakfast.
Pineapple = many theories that say pineapple may help with embryo implantation, though, there is no conclusive science to support this (but take from it what you like). Pineapple contains lots of the enzyme bromelian, which is anti-inflammatory with blood thinning properties (these properties are what’s said to improve the blood flow to the uterus and uterine lining, & help with implantation), and is a source of antioxidants.
Coconut products = contain fibre (flakes, desiccated, actual coconut), and the oil, milk & cream (as well as all other coconut products) are rich in medium chain triglycerides (MCTs). Unlike the long chain fatty acids, MCT’s are absorbed intact in your small intestine and used directly by the body to produce energy. MCTs are smaller molecules and therefore quickly metabolised, meaning they can make you feel fuller faster, and are easily burned as energy and less likely to be stored as fat.
Cinnamon, ginger, turmeric = highly anti-inflammatory (helping digestion, circulation and the immune system, and if you experience pain with ovulation), antioxidant rich (protecting cells from oxidative stress), antibacterial, hormonal balancers and blood sugar regulators. A pretty great trio if you as me, and taste delicious together too
Sesame seeds = High in zinc - a key hormonal regulator in reproductive health & plays a big role in ovulation, and magnesium.
Also have a warming effect on the body, which can help support and encourage ovulation.
Golden Morning Bowl:
serves 2
Ingredients
2 tbsp coconut oil
1/2 cup quinoa
2 tbsp sesame seeds (plus extra to top)
2 tsp cinnamon
1/2 tsp turmeric
1 tsp ground ginger
Crack of fresh black pepper
1 cup hot water
1 cup coconut milk, or plant milk of choice
2 tbsp maple syrup /honey (or sweetener of choice)
1 cup fresh pineapple (chopped)
2 tbsp coconut yoghurt
To serve:
2 tbsp coconut yoghurt
About 1/4 cup fresh pineapple, chopped into small pieces
2 tbsp toasted coconut flakes (to top)
1 tbsp bee pollen
Method
Have all your ingredients measured and ready before you start.
Spoon the coconut oil into a saucepan thats warming on medium heat.
Once its melted, add the dry quinoa and sesame seeds.
Cook for about 5 mins until the sesame seeds start to colour a light brown, then add the cinnamon, turmeric, ground ginger and black pepper, stir, followed by the hot water and maple syrup.
Boil until the liquid is almost all absorbed, about 5 minutes, then reduce the heat, add the coconut milk, and simmer with the lid on for an additional 5-10 minutes, checking regularly to ensure the bottom doesn’t catch and stirring so the liquid and quinoa stay combined.
Once the milk has all been absorbed and the quinoa is cooked through with no white spots left in the centre of the grains (if the quinoa needs a little longer, add a splash more water or milk and cook for a few minutes longer), add the fresh pineapple and stir through, then turn the heat off and place the lid on tight. Leave for 5 minutes - this will allow the pineapple to bleed into the quinoa, and the flavours to amalgamate.
Whilst waiting, dry toast the coconut flakes* by heating large heavy based frying pan (or similar) to medium heat and add the dry raw coconut flakes only. Keep the flakes moving constantly (to prevent burning - this can happen very quickly) whilst they gradually turn darker in color. Once the flake are a nice toasted colour, transfer the flakes from the pan to a plate and allow to cool.
Open the lid of your steeped quinoa-pineapple, and stir in 2 tbsp coconut yoghurt. Divide the golden contents between 2 bowls.
Top each serving with an extra spoon of coconut yoghurt, some fresh pineapple, the toasted coconut flakes, a sprinkle of sesame seeds and 1/2 tbsp bee pollen.
CHEF NOTES:
Make a big batch of toasted coconut flakes and store in a jar once cooled, for topping smoothies, breakfasts like this, summery salads etc for added crunch, fibre and energy boost.
Sub quinoa for oats if you'd prefer oats.
Any leftovers can be kept in the fridge and eaten cold - a great option too, simply top as you would the hot and enjoy this dish cold.
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