10 follicular-phase recipes: breakfast, salads and everyday meals

Ingredients

• 2 tbsp coconut chips
• 40 g fine rolled oats
• 150 ml unsweetened coconut drink
• 1 pinch salt
• 150 g plain skyr
• 1 tsp maple syrup
• 20 g dark chocolate (at least 70%)
• ½ banana, optional

Instructions

1. 1Toast the coconut chips in a dry pan for 1 to 2 minutes until golden and set aside.
2. 2Bring the oats, coconut drink and salt to the boil in a small saucepan. Simmer, stirring, for 3 to 4 minutes until creamy. Remove from the heat and cool for a minute.
3. 3Stir two thirds of the skyr and the maple syrup into the porridge.
4. 4Spoon into a bowl and add the remaining skyr. Roughly chop the chocolate and scatter it over, followed by the coconut chips and banana slices if desired.

Ingredients

• 1 slice wholemeal bread
• 1 avocado
• 1 boiled egg
• 1 tsp lemon juice
• 1 pinch salt
• 1 pinch pepper
• 4 tbsp fresh cress or sprouts

Instructions

1. 1Toast the wholemeal bread.
2. 2Halve the avocado and mash one half with lemon juice, salt and pepper using a fork. Cover the other half and refrigerate promptly.
3. 3Spread the avocado evenly over the toast.
4. 4Slice the boiled egg and arrange it on top.
5. 5Add a little more salt and pepper if needed.
6. 6Finish with the fresh cress or sprouts.

Ingredients

• 2 eggs
• 125 g cottage cheese with chives
• 1.5 tsp apple cider vinegar
• 1/2 tsp tarragon mustard
• 2 slices spelt toast
• 1 pinch salt
• 1 pinch pepper
• 1 pinch chilli flakes

Instructions

1. 1Hard-boil the eggs and cool under cold water.
2. 2Peel the eggs and mash them in a bowl with a fork.
3. 3Mix with the cottage cheese, vinegar and mustard.
4. 4Season with salt, pepper and chilli flakes.
5. 5Toast the spelt bread until golden and spread with the egg mixture.

Ingredients

• 200 g trimmed kale, stalks removed
• 1 tbsp olive oil
• ½ tsp salt
• 30 g walnuts
• 1 orange
• 1 small apple
• ½ pomegranate
• 80 g feta
• 2 tbsp flaxseed oil
• 1 tsp apple cider vinegar
• 1 tsp medium-hot mustard
• 1 tsp maple syrup
• 1 pinch pepper

Instructions

1. 1Wash and dry the kale and tear into bite-sized pieces. Put in a large bowl, add olive oil and salt and massage firmly for 2 to 3 minutes until darker and softer.
2. 2Toast the walnuts in a dry pan for about 3 minutes and roughly chop.
3. 3Peel the orange with a knife, removing the white pith, and cut out the segments. Squeeze the juice from the remaining membranes into a small bowl. Cut the apple into fine sticks and remove the pomegranate seeds.
4. 4For the dressing, mix 1 tbsp orange juice with vinegar, mustard and maple syrup. Whisk in the flaxseed oil and add pepper.
5. 5Fold the apple, orange and pomegranate into the kale, add the dressing and toss. Crumble over the feta and scatter with walnuts.

Ingredients

• 150 g frozen peas
• 3 tbsp pumpkin seeds
• 1 ripe avocado
• 150 g plain yoghurt (3.5%)
• ½ lemon, juice only
• 1 small garlic clove
• 1 handful mixed herbs: parsley, chives, dill or basil
• 2 tbsp olive oil
• 150 g baby spinach
• 1 small romaine lettuce
• ½ cucumber
• 4 radishes
• 1 pinch salt
• 1 pinch pepper

Instructions

1. 1Put the peas in a sieve, pour over boiling water and leave for a minute, then cool under cold water. Follow the packet if it requires longer cooking.
2. 2Toast the pumpkin seeds in a dry pan until they start to pop, then cool.
3. 3Blend the avocado flesh, yoghurt, lemon juice, garlic, herbs and olive oil until smooth. Season with salt and pepper; add 1 to 2 tbsp water if too thick.
4. 4Slice the romaine into strips, the cucumber into half-moons and the radishes thinly. Mix with the spinach and peas in a bowl.
5. 5Fold in the dressing or spoon it generously over the salad, scatter with pumpkin seeds and serve immediately.

Ingredients

• 1 tbsp rapeseed oil
• 2 leeks
• 1 courgette
• 1 litre vegetable stock
• 400 g drained cannellini beans
• 200 g green beans
• 3 tomatoes
• 3 garlic cloves
• 1 cup basil
• 40 g Parmesan

Instructions

1. 1Heat the rapeseed oil in a large saucepan.
2. 2Gently soften the finely chopped leeks and diced courgette for about 5 minutes.
3. 3Pour in the stock and add about three quarters of the cannellini beans, the green beans and half the chopped tomatoes.
4. 4Simmer for 5 to 8 minutes until tender, allowing longer as needed to cook the green beans thoroughly.
5. 5For the pistou, blend the remaining cannellini beans and tomatoes with the garlic and basil, then stir in the Parmesan.
6. 6Stir the pistou into the soup, simmer for another 1 minute and adjust the seasoning.

Ingredients

• 100 g spaghetti
• 300 g tomatoes
• 1 lemon
• 10 g basil
• 100 g mozzarella
• 10 ml olive oil

Instructions

1. 1Cook the spaghetti al dente according to the packet.
2. 2Wash the tomatoes and basil. Cut the tomatoes into bite-sized pieces and roughly chop the basil.
3. 3Dice the mozzarella.
4. 4Squeeze the lemon.
5. 5In a large bowl, mix the drained spaghetti with tomatoes, basil, mozzarella and lemon juice.
6. 6Drizzle with olive oil, toss well and serve immediately.

Ingredients

• 2 medium courgettes (about 450 g)
• 250 g chestnut mushrooms
• 1 shallot
• 2 garlic cloves
• 2 tbsp olive oil
• 1 tsp dried thyme
• 50 ml vegetable stock
• 100 g crème fraîche
• 1 tsp lemon zest
• 1 tbsp lemon juice
• ½ bunch parsley or dill
• 1 pinch salt
• 1 pinch pepper
• 30 g Parmesan, optional

Instructions

1. 1Wipe and quarter the mushrooms. Halve the courgettes lengthways and cut into 1 cm half-moons. Finely dice the shallot and slice the garlic.
2. 2Heat 1 tbsp olive oil in a large frying pan until very hot. Fry the mushrooms for 2 minutes without stirring, then toss for 2 minutes, season with salt and remove.
3. 3Add the remaining oil and fry the courgettes over high heat for 4 to 5 minutes, stirring occasionally so they brown. Add the shallot, garlic and thyme and cook for a minute.
4. 4Pour in the stock, return the mushrooms and stir in the crème fraîche. Simmer for 2 minutes until slightly thickened.
5. 5Stir in the lemon zest, juice and chopped herbs and season with salt and pepper. Serve with shaved Parmesan if desired.

Ingredients

• 100 g rice
• 150 g canned tuna
• 150 g Greek yoghurt
• 1 tbsp soy sauce
• 2 tsp sriracha
• 2 tsp sesame oil
• 1/2 lemon
• 1 pinch paprika
• 1 pinch salt
• 80 g avocado
• 100 g cucumber
• 1/2 nori sheet

Instructions

1. 1Cook the rice according to the packet, preferably without salt because the tuna mixture is well seasoned.
2. 2Mix the drained tuna with yoghurt, sriracha, paprika, soy sauce, juice of half the lemon and sesame oil. Add salt if needed and let stand briefly.
3. 3Cut the avocado and cucumber into bite-sized pieces.
4. 4Mix the cooked rice with the dressed tuna.
5. 5Top the bowl with avocado, cucumber and finely cut nori.

Ingredients

• 2 chicken breast fillets (about 150 g each)
• 2 tbsp olive oil
• 1 lime, zest and juice
• 1 tsp smoked paprika
• ½ tsp ground cumin
• 200 g fresh green beans
• 1 can black beans (240 g drained weight)
• 100 g sweetcorn, canned or from the cob
• 1 red onion
• 150 g cherry tomatoes
• 1 red chilli
• 1 avocado
• ½ bunch coriander or parsley
• 1 pinch salt
• 1 pinch pepper

Instructions

1. 1Flatten the chicken to about 2 cm thick and rub with 1 tbsp olive oil, lime zest, paprika, cumin and salt. Marinate for 10 minutes.
2. 2Trim the green beans and boil in salted water for 4 minutes, continuing as needed until thoroughly cooked. Cool under cold water and halve.
3. 3Thinly slice the onion and marinate in lime juice and a pinch of salt for 5 minutes. Quarter the tomatoes, finely chop the chilli, dice the avocado and chop the herbs.
4. 4Mix both types of beans, corn, tomatoes, chilli and onion with its lime juice and the remaining oil. Gently fold in avocado and season.
5. 5Heat a frying pan well and cook the chicken for 4 to 5 minutes on each side, until cooked through. Rest on a board for 5 minutes and slice diagonally.
6. 6Arrange the chicken over the bean salad and scatter with herbs.