Some days call for an extra dose of warmth — not just from the outside, but also from within. Especially during the luteal phase, when the body withdraws, moods may fluctuate, and the need for rest grows, I long for nourishing, comforting food that gently guides me through this time.
This sweet potato & peanut porridge is exactly that for me: cozy comfort food that grounds me and wraps me up like a soft blanket. Creamy sweet potato, velvety peanut butter, sweet raisins, and lots of cinnamon – all of this comes together for a breakfast that not only fills you up, but also warms your heart and stomach.
Ceylon cinnamon or cassia cinnamon?
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.
Sweet Potato & Peanut Porridge in the Luteal Phase
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 sweet potato & peanut porridge so that their nutrients can support you and your hormone balance during this time:
- sweet potato: contains calcium and vitamin E, long-chain carbohydrates (to stabilize blood sugar) and diosgenin (a precursor of progesterone)
- peanuts: contain proteins, healthy fats, fiber, vitamin E, B vitamins (such as B1, B3, B5, B6 and folate), as well as potassium and magnesium
- cinnamon: contains B vitamins, calcium, magnesium and iron and also has a blood sugar stabilizing effect, stimulates the uterine muscles and can thus have an anticonvulsive effect
- oats: contain long-chain carbohydrates, which contribute to long-lasting energy supply and can stabilize blood sugar levels, are rich in B vitamins
- raisins: contain a lot of iron, are rich in fiber and contain potassium
More Recipes for the Luteal Phase
If you are looking for more delicious recipes that were created especially for the luteal phase, follow this link to find the luteal phase category here on “sizzling & frizzling”!
Sweet Potato & Peanut Porridge
This sweet potato & peanut porridge is especially well-suited for the luteal phase: It contains satiating, nutrient-rich ingredients like sweet potatoes, peanut butter, and cinnamon, which can benefit the body during this time. The combination of natural sweetness, healthy fats, and warming spices makes for a cozy, feel-good breakfast.
Ingredients:
For the Sweet Potato & Peanut Mash:
For the Porridge:
Instructions:
Prepare Sweet Potato & Peanut Porridge
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Bring a pot of salted water to a boil. Peel the sweet potato, cut it into smaller pieces, and add it to the pot for about 15 minutes.
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Drain most of the cooking water, scoop out the sweet potato pieces, and mash them with a fork. Add the peanut butter and mix well. If it's too dry, you can add a little of the cooking water to the mixture.
Making the Porridge
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Place the oats and some of the sweet potato & peanut butter mash into a microwave-safe container** (see remarks). Add the cinnamon and salt. Then add the milk and vanilla extract and mix well with a small whisk.
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Microwave your sweet potato & peanut porridge for 3 minutes at 900 watts. Then stir well, add the protein powder* (see remarks) and the raisins, and mix well.
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Place the sweet potato & peanut porridge back in the microwave for another 2 minutes at 600 watts, then stir well. If it's still too runny, you can continue cooking it for 30 seconds at 900 watts until it reaches your desired consistency.
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Now serve the sweet potato & peanut porridge and scatter the peanuts on top. Sprinkle another generous amount of cinnamon over your porridge. Finally, spread about 1 tablespoon of rice syrup evenly over each serving to sweeten it, and enjoy!
Nutritional Information
servings 2
- Amount per Serving
- Calories 782.5kcal
- % Daily Value *
- Total Fat 19.4g30%
- Potassium 1254.8mg36%
- Total Carbohydrate 101.3g34%
- Dietary Fiber 11g44%
- Sugars 51.45g
- Protein 46.7g94%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
*Advertisement (Affiliate): I prefer using unflavored organic whey protein powder without any additives like sugar, sweeteners, soy or other substances. It is 100 % pure organic whey protein. You can buy the one I use here .
**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.
