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5 Minute Apple Crumble [Single Serving]

This recipe is great for follicular, but also something I find myself going back to across all the phases! It's so easy to make, so when I'm craving a sweet treat or a snack - I can quickly whip this up. That way, I'm not running towards processed foods since this option is just as easy and much tastier. It also has 15g of protein, and 10g of fiber which is key to helping the gut flush out excess estrogen, and the protein balances out the sugar!

Ingredients for your follicular phase: rolled oats, nut butter, and Greek yogurt. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.

Oats are high in fiber which makes it wonderful for our body during the follicular phase. Fiber is key to helping our body flush out excess estrogen while our body ramps up production at this time of the cycle. The specific type of fiber it contains is called beta-glucan, which acts as a prebiotic for beneficial bacteria in our gut microbiome. And because a healthy gut can best regulate hormone production, this is very important! Rolled oats are also typically gluten-free by nature, so for those of us who are gluten-sensitive - this is a great breakfast to have.

Peanuts (and peanut butter) contain high levels of magnesium, iron, and vitamin B6. But if you're up to using almond butter, that's better for follicular because it's higher in omega-3s

Greek yogurt is high in protein and full of probiotics which aid gut health! And a healthy gut = healthy hormone levels!


5 Minute Apple Crumble

Serves: 1 Active Time: 5 minutes Total Time: 5 min




  • 1/2 tbsp butter

  • 1/4 cup oats

  • 3 walnuts

  • 1 1/2 tsp brown sugar

  • 1 tsp cinnamon

  • 1 apple

Peanut Butter Yogurt

  • 1/4 cup Greek yogurt

  • 1 tbsp peanut butter

  • 1/2 tsp maple syrup


1. In a microwave-safe bowl, melt your butter. Add in the oats, 1/2 tsp cinnamon, and 1 tsp brown sugar. Mix!

2. In a mug (or another microwave-safe bowl), add your diced apples, 1/2 tsp brown sugar, and another 1/2 tsp cinnamon. Mix.

3. Pour the oat mixture on top of the apples. Microwave for 3.5 minutes.

4. While it’s in the microwave, make the peanut butter yogurt topping by mixing 1/4 cup Greek yogurt, 1 tbsp peanut butter. And 1/2 tsp maple syrup

5. Serve the crumble with the peanut butter yogurt!


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