During the luteal phase, it's okay to have a little more: more warmth, more nutrients, more calories, more well-being. This chocolatey & nutty millet porridge combines complex carbohydrates, healthy fats, and a little bit of soul chocolate for a breakfast that strengthens you from the inside out – guilt-free and with a lot of pleasure.
Als Inspiration für dieses Rezept hat maßgeblich der "Hirseporridge mit Grapefruit und gerösteten Nüssen" aus dem Buch "Eat Like A Woman" von Andrea Haselmayr, Denise Rosenberger und Verena Haselmayr gedient. Ich habe ein paar kleinere Änderungen vorgenommen, wie mehr (pflanzliche) Milch für die Hirsemenge (damit der Brei richtig schon cremig wird), Birne statt Grapefruit und mir reicht die Feige tatsächlich aus zum Süßen, wobei ich auch noch meine selbstgemachte Zartbitter Schoko-Haselnuss-Creme als Topping verwende.
I can wholeheartedly recommend this book if you are interested in a cycle-based diet and are looking for more recipe ideas.
Advertisement (Affiliate): Du findest das Buch "Eat Like A Woman" von Andrea Haselmayr, Denise Rosenberger und Verena Haselmayr beispielsweise here.
Did you know that there are two different types of cinnamon? There's a distinction between the "original" Ceylon cinnamon and the "Chinese cinnamon" Cassia cinnamon.
Ceylon cinnamon is also known as the "real" or "original" cinnamon and comes from Sri Lanka or southern India. Ceylon cinnamon tastes a little more refined, more aromatic and less spicy because it contains less cinnamaldehyde than cassia cinnamon. Cinnamon is also said to have many health benefits that apply almost exclusively to Ceylon cinnamon. Ceylon cinnamon is rich in antioxidants and thus has an anti-inflammatory effect. There are studies that show that Ceylon cinnamon reduces "bad cholesterol" and increases "good" cholesterol and can therefore improve blood values. Ceylon cinnamon also has a blood sugar stabilizing effect and type 2 diabetics in particular can reduce their blood sugar levels with 0.5 - 2 teaspoons of Ceylon cinnamon a day.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon to reap the health benefits and enjoy the aromatic, “real” cinnamon taste.
In this recipe I use my homemade topping at the end, healthified bittersweet chocolate hazelnut spread. I've linked the recipe for you and hope you enjoy it as much as I do! Let me know in the comments if you've tried my chocolatey & nutty millet porridge and how you liked it!
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically selected some ingredients for this chocolatey & nutty millet porridge so that their nutrients can support you and your hormone balance during this time:
Creamy millet porridge meets crunchy roasted nuts and gently melting dark chocolate: This chocolatey & nutty millet porridge with pear and cinnamon is packed with essential nutrients and minerals to support you during your luteal phase. A drizzle of homemade dark chocolate hazelnut spread (“bittersweet Nutella”) turns this warming breakfast into a heavenly comfort moment.
Place the milk, golden millet, spices and vanilla extract in a larger microwave-safe bowl with a lid* (see remarks) and mix well.
Place the bowl with the lid* (see remarks) in the microwave at 900 watts (or maximum intensity) for 5-6 minutes. Keep an eye on it, as milk tends to rise when brought to a boil. Pause the microwave periodically to allow the milk to settle. Once the milk has first boiled, continue to microwave for another 30-45 seconds (as described, with breaks so you don't have to clean your entire microwave).
Now remove the bowl and stir well. Then return it to the microwave, uncovered, and let it simmer for another 35 minutes at approximately 300 watts. Remove it every 10 minutes or so to stir.
In the meantime, you can prepare everything we'll stir into the millet porridge or use as a topping. First, chop the cashews, pecans, almonds, and hazelnuts into small pieces and place them in a small frying pan.
Then cut the fig into small pieces and dice half a pear.
Briefly roast the nuts (I'm mistakenly including the cashews here) on the stovetop at high heat. Once the pan is hot, stir continuously. Be careful not to overcook the nuts and burn them. They should only take on a light brown color.
When the millet porridge is cooked, add the fig pieces and most of the toasted nuts and stir well. Transfer the millet porridge to your (breakfast) bowl and top with the pear pieces. Then add a dollop of (vegan) skyr or yogurt to the center and scatter the remaining toasted nuts over the chocolatey & nutty millet porridge.
Finally, place the two pieces of chocolate on top of the chocolatey & nutty millet porridge and let them melt in. Drizzle about 1 tablespoon of bittersweet chocolate hazelnut spread over the chocolatey & nutty millet porridge and serve immediately (warm!).
servings 1
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
*Advertisement (Affiliate): I prefer using these containers in the microwave, because they are made of glass (not plastic), so no artificial softeners will end up in your food. They are also heatproof and can be used in the oven or on the stovetop.
