10 recipes for your period: breakfast to dinner

Ingredients

• 50 g oats
• 200 ml unsweetened oat drink or dairy milk
• 1 tsp cinnamon
• 1 tbsp ground flaxseed
• 4 tbsp blueberries, fresh or frozen
• 1 tbsp chopped walnuts
• 150 g Greek yoghurt or skyr
• 1 tsp honey or maple syrup, optional

Instructions

1. 1Heat the oats, milk and cinnamon in a saucepan. Simmer, stirring, for 3–4 minutes until the porridge reaches your preferred consistency.
2. 2Stir in the ground flaxseed and let it thicken briefly.
3. 3Spoon the warm porridge into a bowl.
4. 4Top with the yoghurt, blueberries and chopped walnuts.
5. 5Lightly sweeten with honey or maple syrup if desired.

Ingredients

• 1 tbsp olive oil
• 1 small onion
• ½ red pepper
• 1 garlic clove
• 1 tsp harissa, or ½ tsp chilli flakes
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 200 g canned chopped tomatoes
• 1 pinch sugar
• 2 eggs
• 30 g feta
• 1 tbsp chopped parsley
• 1 pinch salt
• 1 pinch pepper
• 1 slice sourdough bread, optional

Instructions

1. 1Thinly slice the onion and pepper and chop the garlic. Heat the olive oil in a small frying pan, about 20 cm wide, and soften the onion and pepper for 6–7 minutes.
2. 2Add the garlic, harissa, cumin and paprika and cook for 30 seconds until fragrant.
3. 3Stir in the tomatoes, sugar and a pinch of salt. Simmer uncovered for about 8 minutes until the sauce is thick.
4. 4Turn the heat down, make two wells with a spoon and crack an egg into each. Cover and cook for 5–7 minutes until the whites are set and the yolks are still soft.
5. 5Crumble over the feta and sprinkle with parsley and pepper. Serve directly from the pan, with bread for dipping if desired.

Ingredients

• 100 g rolled oats
• 1 tbsp ground flaxseed
• 150 ml milk or oat drink
• 100 ml freshly squeezed orange juice
• ½ tsp cinnamon
• 1 large apple
• 1 tbsp raisins or cranberries, optional
• 150 g plain yoghurt
• 1 tsp honey
• 30 g walnuts
• 1 handful berries

Instructions

1. 1The evening before, combine the oats, flaxseed, milk, orange juice and cinnamon in a bowl. Coarsely grate the unpeeled apple and immediately stir it in; the orange juice helps prevent browning. Add raisins if desired, cover and refrigerate overnight.
2. 2In the morning, stir in the yoghurt and honey. Add a splash of milk if the muesli is too thick.
3. 3Roughly chop the walnuts and scatter them over the muesli with the berries.

Ingredients

• 70 g red lentils
• 50 g quinoa
• 100 g fresh spinach
• 100 ml coconut milk
• 1 onion
• 1 garlic clove
• 1 tbsp olive oil
• 1 tsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 1 pinch salt
• 1 pinch pepper
• 1 tsp lemon juice

Instructions

1. 1Cook the quinoa in water according to the packet instructions, about 12–15 minutes.
2. 2Finely dice the onion and garlic and sauté in the olive oil.
3. 3Add the red lentils, curry powder, turmeric and cumin and toast briefly until fragrant.
4. 4Add the coconut milk and 150 ml water. Simmer for about 12 minutes until the lentils are tender.
5. 5Stir in the fresh spinach and let it wilt.
6. 6Season with salt, pepper and lemon juice and serve with the quinoa.

Ingredients

• 2 tbsp olive oil
• 1 onion
• 2 garlic cloves
• 1 sprig rosemary
• ½ tsp chilli flakes
• 1 tbsp tomato purée
• 400 g canned chopped tomatoes
• 100 ml vegetable stock
• 2 cans cannellini beans, each 240 g drained weight
• 1 tsp honey
• 100 g baby spinach
• 1 tbsp lemon juice
• ½ bunch parsley
• 1 pinch salt
• 1 pinch pepper
• 30 g Parmesan, optional

Instructions

1. 1Dice the onion, slice the garlic and finely chop the rosemary leaves. Heat the olive oil in a saucepan and sauté the onion for 5 minutes until translucent. Add the garlic, rosemary and chilli flakes and cook for another minute.
2. 2Cook the tomato purée for a minute, then add the tomatoes and stock and bring to the boil.
3. 3Rinse and drain the beans and add them with the honey. Simmer uncovered for 12–15 minutes until the sauce thickens. Mash a few beans against the side of the pan with a spoon to thicken it further.
4. 4Stir in the spinach until wilted. Season with lemon juice, salt and pepper, and scatter over the chopped parsley. Serve with grated Parmesan if desired.

Ingredients

• 150 g wholemeal couscous
• 200 ml hot vegetable stock
• 250 g cooked beetroot
• 1 red onion
• 2 tbsp olive oil
• 1 tsp ras el hanout
• ½ tsp ground cumin
• 2 tbsp pumpkin seeds
• 1 lemon, juice only
• 60 g baby spinach
• 60 g feta
• 1 handful mint
• 1 pinch salt
• 1 pinch pepper

Instructions

1. 1Put the couscous in a bowl, pour over the hot stock, cover with a plate and leave for 8 minutes. Fluff with a fork.
2. 2Cut the beetroot into 1 cm cubes and slice the onion. Heat 1 tbsp olive oil in a pan and fry the onion for 3 minutes. Add the beetroot, ras el hanout and cumin and toss over the heat for 4–5 minutes.
3. 3Toast the pumpkin seeds in a second, dry pan until they pop.
4. 4Mix the lemon juice, remaining olive oil, salt and pepper into the couscous. Fold in the warm beetroot and spinach; the spinach will wilt slightly.
5. 5Crumble over the feta, scatter with pumpkin seeds and picked mint leaves, and serve warm.

Ingredients

• 100 g salmon fillet
• 3 tsp coconut oil
• 200 g gnocchi
• 1 lemon
• 250 ml cooking cream
• 60 g fresh spinach
• 1 pinch salt
• 1 pinch pepper
• 1 pinch chilli powder
• 1 pinch paprika

Instructions

1. 1Preheat the oven to 180°C conventional heat.
2. 2Melt 1 tsp coconut oil in an ovenproof dish, add the salmon and bake for about 25 minutes until cooked through.
3. 3Meanwhile, fry the gnocchi in 2 tsp coconut oil until lightly crisp.
4. 4Pour the cooking cream into the gnocchi pan.
5. 5Squeeze the lemon and add its juice to the pan.
6. 6Stir in the fresh spinach until wilted.
7. 7Season with salt, pepper, chilli powder and paprika. Serve the gnocchi with the salmon.

Ingredients

• 200 g beef mince
• 80 g jasmine rice
• 2 garlic cloves
• 2 chillies
• 1 handful Thai basil
• 1 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tsp sugar
• 2 tbsp vegetable oil
• 1 egg

Instructions

1. 1Finely chop the garlic and chillies or roughly crush them in a mortar. Pick the Thai basil leaves.
2. 2Mix the soy sauce, oyster sauce and sugar in a small bowl.
3. 3Cook the jasmine rice in lightly salted water according to the packet instructions.
4. 4Heat 1 tbsp vegetable oil until very hot in a wok or large frying pan. Stir-fry the garlic and chilli for 10–20 seconds.
5. 5Add the beef mince and fry over high heat. Avoid stirring constantly so it can brown.
6. 6Add the sauce mixture and combine well. Add a small splash of water if it looks too dry.
7. 7Reduce the heat and briefly fold in the Thai basil.
8. 8In a separate pan, use the remaining oil to fry the egg until its edges are crisp.
9. 9Serve the beef over the rice and place the fried egg on top.

Ingredients

• 225 g potatoes
• 100 g green beans
• 1 tbsp sunflower oil
• 1 garlic clove
• 4 tsp Thai green curry paste
• 400 ml coconut milk
• 2 tsp Thai fish sauce
• 1 tsp sugar
• 450 g boneless chicken breast
• 2 makrut lime leaves
• 1 handful basil
• 200 g uncooked rice

Instructions

1. 1Wash and peel the potatoes and cut them into bite-sized pieces. Trim the green beans, finely chop the garlic and cut the chicken into evenly sized pieces.
2. 2Boil the potatoes for about 5 minutes, then add the green beans and cook for a further 3 minutes until tender but still firm. Drain and set aside.
3. 3Cook the rice according to the packet instructions.
4. 4Heat the sunflower oil in a wok or large frying pan and fry the garlic for a few seconds until golden.
5. 5Stir in the green curry paste and fry briefly, then add the coconut milk and bring to the boil.
6. 6Stir in the fish sauce and sugar, add the chicken pieces, cover and simmer over medium heat for about 8 minutes until the chicken is cooked through.
7. 7Warm the potatoes and beans in the sauce and stir in the finely sliced lime leaves.
8. 8Briefly fold in the basil leaves at the end and serve the curry immediately with the rice.

Ingredients

• 100 g oats
• 80 g soft dates
• 2 tbsp cocoa powder
• 2 tbsp ground walnuts
• 1 tbsp ground flaxseed
• 1 tbsp pumpkin seeds
• 1 tbsp almond butter
• 1 tbsp plant-based drink
• 1/2 tsp cinnamon
• 1 pinch salt
• 90 g dark chocolate, at least 70% cocoa
• 1 tbsp pistachio butter

Instructions

1. 1For a finer texture, briefly grind the oats in a blender first.
2. 2Blend the oats, dates, cocoa, ground walnuts, flaxseed, pumpkin seeds, almond butter, plant-based drink, cinnamon and salt in a powerful blender until smooth and slightly sticky.
3. 3If the mixture is too dry, add water or plant-based drink a little at a time until it can be shaped.
4. 4Roll the mixture into small, evenly sized balls and chill for about 20 minutes.
5. 5Gently melt the dark chocolate over a water bath.
6. 6Dip the chilled balls individually into the chocolate or spoon the chocolate over them.
7. 7Gently warm the pistachio butter and drizzle it over the chocolate before it sets.
8. 8Chill again until the chocolate is firm. Store in an airtight container in the fridge for several days.