This juicy, light, fresh, summery seed cycling smart dish is beyond perfect for the Ovulatory Phase.
The flavours were influenced by living here in South East Asia, the papaya-lime combo especially, which they serve in Thailand ALWAYS which I LOVE.
And Sesame and Sunflower seeds are the seeds to include daily in the second half of your cycle (ovulation until the next period) if you are seed cycling - so this is a dish that includes your daily quota (& is still highly beneficial if you aren’t !)
The creamy chia seed pudding, inside of the fresh juicy papaya is such a great pairing, not to mention this style of food/ eating, as well as the nutritional properties of every element of this dish, which, when combined, all perfectly support the Ovulatory Phase. (Read more here)
Best yet, if you prepare the chia seeds the night before and keep in the fridge, this dish (fresh & chilled) takes under 5 minutes to put together.
(Or see an even quicker serving here in the Chef Notes:)
OVULATORY PHASE -SPECIFIC:
MACROS:
Perfect balance of fats and carbohydrates for this phase, with healthy fats from the seed-cycling ‘seed mylk’ and Omegas in the chia seeds, and carbohydrates (relatively minimal) in the form of fruit sugars.
COOKING STYLE:
Raw, fresh fruits, raw, soaked (& ‘activated’ - which unlocks a deeper & more digestibly accessible nutrient profile) seeds; this raw, fresh, hydrating fruits x seeds meal (/snack) is PERFECT in this light & summery phase.
INGREDIENTS / NUTRITIONAL PROFILE:
Papaya = is rich in vitamins, minerals and antioxidants, namely; vitamin C, A, E, potassium, beta-carotene, flavonoids. The antioxidants (Vitamin C, E, beta-carotene and flavonoids) help reduce oxidative stress and inflammation (carotene can also stimulate the uterus), and the vitamins (A, C, potassium) will give a natural energy boost, support the immune system, and regulate fluid balance and muscle function.
Papaya also contains an enzyme papain which breaks down proteins, improving digestion and nutrient absorption. As well as a notable amount of fibre which can stabilise blood sugar levels, also contributes to intestinal flow.
Sunflower seeds = are packed with healthy unsaturated fats, protein, fiber and other important nutrients like vitamin E, selenium, copper, zinc, folate, iron and phytochemicals. Notably, sunflower seeds are an excellent source of vitamin E, which has been shown to enhance implantation and improve the rates of pregnancy in women with unexplained infertility. Zinc can help with hormone secretion & balance, and egg health, & Selenium can help to improve liver detoxification of oestrogen thus regulating hormones in these days of transition.
Sesame seeds = are rich in micronutrients like calcium, iron and vitamin E, as well as zinc - a key hormonal regulator in reproductive health & plays a big role in ovulation. Also contain small amounts of magnesium, which tends to drop around ovulation.
Basically, the nutritional profile of sesame seeds is perfect around ovulation and during the luteal phase, helping in the release of an egg, progesterone production and strengthening of the endometrial lining of the uterus. Sesame seeds are known in traditional medicine to have a warming effect on the body, which can help support and encourage ovulation, and the processes that follow.
Chia seeds = are little power houses of nutrients, particularly omegas, fibre and protein. Omega-3 fatty acids help regulate and balance hormones, can improve blood flow, and reduce inflammation.
>80% of the carb content in chia seeds is fibre, which helps smooth bowel movements (lol), and can help with the elimination of excess oestrogen to maintain hormone balance. Especially now when oestrogen reaches/ed her peak, & she begins to rapidly drop off.
Sesame-Sunflower Chia in a Papaya Boat with Fresh Ginger & Lime:
serves 2
Ingredients
For the Sesame-Sunflower cream:
2 tbsp sunflower seeds
2 tbsp Sesame seeds
3/4 cup water
6 tbsp chia seeds
1/2 cup almond milk
2 tbsp coconut or maple syrup
1/2 tsp vanilla essence
Thumb fresh ginger, peeled and finely grated (optional, but yum)
Lime zest of 1 lime
1/4 tsp salt
To serve:
1 small-medium ripe papaya
1/2 lime
1 tbsp sesame seeds (optional toasted)
a good pinch of toasted coconut flakes for each dish
(Optional) extra drizzle of coconut /maple syrup
Method
Begin with the sunflower-sesame cream.
Start by soaking the sunflower seeds (if you can, in filtered water for ~4 hrs, or "quick-soak" by pouring over boiling water and let stand for ~10 mins).
Blend the soaked seeds with 1/2 cup water, until silky smooth and velvety, then add the remaining 1/4 cup water if necessary.
In a mixing bowl, combine the chia seeds and almond milk and stir continuously whilst the seeds absorb the milk.
After about 3-5 minutes, the mixture should be thick.
Add 1/2 cup of sunflower-sesame cream (reserve the rest for drizzling on top to serve), coconut/ maple syrup, vanilla essence, finely grated ginger and lime zest and a teeeeny pinch of salt.
Stir well as the seeds take up the new liquid.
At this point, you can place the chia in the fridge overnight, or leave to fully absorb for 10 minutes before serving. (If leaving overnight, you may want to loosen up the mixture with some almond milk or a spoon of coconut yoghurt before serving.)
TO SERVE:
Half the your papaya lengthways and scoop out the seeds.
Scoop some of the flesh away where the seeds were to create a larger "bowl" for the chia pudding (keep in the fridge or freeze this for future smoothies!), and place both halves onto a plate, or bowl-plate.
Halve the chia pudding between both "papaya bowls".
Drizzle the remaining sesame-sunflower cream on top, with a pinch of sesame seeds, toasted coconut flakes, and optionally another drizzle of coconut/maple syrup.
Serve with a wedge of fresh lime to squeeze over, before scooping a mouthful of flesh + chia filling. Yum.
CHEF NOTES:
Quicker serving: alternative to papaya boat, divide the chia pudding between 2 bowls for the morning, and top with fresh papaya and a squeeze of fresh lime in the morning!
Sesame-sunflower cream can be made in advance, and stirred in straight away, also makes a 'cream' for soups, smoothies, on top of fresh fruit, etc.
If papaya is not accessible, this recipe also tastes great with banana, fresh berries, or try with any fruit you're currently craving /is seasonal!
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