Let's talk about kefir. Kefir is a fermented milk, known for its high nutritional content and high levels of probiotics, even more so than Greek yogurt. It's also great for gut health and digestion, so if you are looking to create a healthy gut microbiome, this recipe is for you! This kefir-based mango chia pudding is high in protein, fiber, and probiotics - all the key pieces for a healthy digestive tract.
Ingredients for your ovulatory phase: mango, kefir, chia, coconut. During the ovulatory phase, estrogen and testosterone surge, so you want to eat foods that help your body balance out the spike in estrogen and support the heart.
Chia seeds are rich in omega-3s and are also high in fiber, two important nutrients for the follicular phase. Fiber helps our body flush out excess estrogen and maintain a healthy digestive tract, while omega-3s are important for healthy ovulation. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels.
Mangos are high in fiber and are loaded with antioxidants, which make them a great fruit to eat during ovulation when you are experiencing the peak levels of estrogen in your body. They are also a great source of magnesium and potassium!
Coconut is great for ovulation because it contains essential nutrients such as B vitamins, zinc, and phosphorus which are vital nutrients for healthy ovulation.
Kefir is a fermented milk, known for its high nutritional content and high levels of probiotics, even more so than Greek yogurt, as well as for its gut health benefits. This is great for the ovulatory phase because as estrogen peaks we want to ensure our digestive tract is strong enough to properly metabolize our estrogen and flush it out.
Kefir-Based Mango Chia Pudding
Serves: 1 Active Time: 5 minutes Total Time: 35+ minutes
Ingredients
1 cup kefir, plain and unsweetened
1 tsp maple syrup
2 Tbsp chia seeds
⅓ cup mango, cubed
2 Tbsp coconut flakes, unsweetened
Process
Combine kefir, maple syrup, and chia in a cup or jar. Stir together, then place in the refrigerator for a minimum of 30 minutes or overnight.
Serve with mango and coconut flakes!
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