The ovulatory phase is exactly what it sounds like… the release of an egg, known as ovulation. This is the time of the cycle that our body has been working towards for the first ~15-17 days. Ovulation occurs when the follicles in one of our ovaries release a mature egg. Rising estrogen causes a surge in Luteinizing Hormone (LH) which triggers the release of (typically) one egg from either ovary. The egg survives for ~12-24 hours.
So what should we be eating to support ovulation? Estrogen is known for suppressing appetite, which is why you may not feel as hungry during this period. However, you will feel energized too, so it is important that you focus on protein and fat to sustain those energy levels, while also reaching for higher-fiber foods. Fiber- and antioxidant-rich foods are important to help detoxify excess estrogen and maintain a healthy gut. Here’s a recipe we love for the next time you’re around ovulation!
Kale, Sweet Potato, Chickpea and Avocado Salad with a Maple Tahini Dressing
Recipe (serves 2)
Roasted Sweet Potato and Chickpea Ingredients:
1 large sweet potato
½ a can of chickpeas (drained and rinsed)
Drizzle of extra virgin olive oil
1 teaspoon cumin
½ teaspoon cinnamon
Pinch of salt
2 cups of kale
1 sliced avocado
¼ cup pumpkin seeds
Goat cheese (optional)
Maple Tahini Dressing Ingredients:
½ cup tahini
Juice of ½ lemon
2 Tbsp apple cider vinegar
½ teaspoon cumin
1 Tbsp maple syrup
Pinch of salt and pepper
Dash of warm water if dressing is too thick
1. Preheat the oven to 375 degrees F. 2. On a large baking tray, add sweet potato chunks, chickpeas, EVOO, spices and salt. Bake for 30-35 minutes.
4. Mix together the salad dressing.
5. In a large bowl, add the kale and salad dressing. Pour the salad dressing over the kale and massage the dressing into the kale to tenderize and soften it.
6. Once the chickpeas and sweet potato are ready, add them to the kale. Top with avocado and pumpkin seeds.