Thank you for attending the Intuitive Health Workshop with Dr. Sam Chernak! Below, you will find your exclusive recipes for each of the 4 phases of your menstrual cycle.
For a FREE 20 minute consultation with Renata, please email her here.
Menstrual Phase
- ⅔ cup gluten free oats
- ½ cup peanut or almond butter
- 1 tbsp honey or other liquid sweetener
- ¼ cup chocolate protein powder
- 1 tbsp sugar-free chocolate chips
- 1-2 tbsp ground flax seeds
- 1-2 tbsp pumpkin seeds
-
In a large bowl, mix the oats, peanut (or almond) butter, honey or other liquid sweetener, protein powder, chocolate chips and seeds in a bowl till well combined.
-
If the mixture is too soft, you may need to add more oats. If the mixture is too dry, you may need to add a little more nut butter or liquid sweetener.
-
Measure a heaping tablespoon and roll it into a ball. Continue with the remaining mixture.
-
Keep the protein balls in the fridge for up to 1 week.
Follicular Phase
- 1 tbsp olive oil
- 1 onion chopped
- 2 stalks celery chopped
- 2 garlic cloves minced
- 2 chicken breasts
- 1 head broccoli cut into small florets
- 3 cups chicken bone broth
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
-
In a large pot or Dutch oven, add the olive oil, and heat over medium heat.
-
Add the onion and celery, and saute till softened, about 5 mins.
-
Add the garlic, then stir till fragrant, about 1 minute.
-
Add in the chicken breast, broccoli, broth, spices, salt and pepper.
-
Still together to combine, then allow to simmer for about 20 minutes, or till the chicken is cooked through.
-
Remove the chicken from the pot, and shred.
-
Before adding the chicken back to the pot, take approximately half of the soup and blend it till creamy. Be extra careful when blending hot liquids. Remove the insert from the lid of the blender, and place a folded kitchen towel over the opening. Blend at a low speed first, then increase the speed. Be aware of any hot liquids splattering.
-
Once half the soup is blended, pour it back into the pot, and add the shredded chicken.
-
Taste and season as desired.
-
Serve warm.
Ovulatory Phase
- 2 lb salmon skinned, pin bones removed and cut into 4 equal filets
- 2 tsp olive oil
- 1 cup quinoa
- 2 cups chicken stock
- ½ cup cherry tomatoes sliced in half
- 1 corn on the cob steamed and kernels sliced off
- ¼ cup fresh cilantro roughly chopped
- 1 medium ripe avocado
- ¼ cup mayo/sour cream
- Juice from 1small lime
- ½ tsp ground cumin
- 2 tbsp fresh cilantro roughly chopped
- Salt and Pepper
-
In a medium pot, add quinoa and chicken stock, and stir well. Cover the pot and bring to the boil. Once at a boil, reduce the heat to low, and allow to simmer till all the chicken stock is fully absorbed, about 10 mins. Let the quinoa cool to room temperature.
-
Add the cooled, cooked quinoa to a large bowl, then add the tomatoes, corn and cilantro. Gently toss together.
-
Halve and de-seed the avocado. Roughly dice it and scoop the avocado into a bowl. Mash with a fork.
-
Add the mayo/sour cream, cumin and cilantro. Mix well and season to taste.
-
Heat olive oil in a non-stick sauté pan on a medium high heat.
-
Season the salmon with salt and pepper on both sides.
-
Once the pan is hot, place the salmon in the pan and do not move it! You want an extra crispy, golden-brown crust. Depending on the thickness of the salmon, to cook the salmon till approx. medium doneness, it may take anywhere from 3-5 mins per side. Flip salmon once and get it all crusty on the other side.
-
Remove salmon from the pan.
-
Serve salmon on a bed of the quinoa salad and top with a dollop of the Avocado Sauce.
Luteal Phase
- 1 tbsp chia seeds
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- Pinch of black pepper
- 1 serving vanilla protein powder
- 1 tbsp coconut oil
- 1 carrot chopped (can use a steamed, cooled carrot if blender is not high powered)
- 1/4 cup mandarin orange or orange
- 1-2 cups water
- 1 cup ice
-
Put all ingredients into a high speed blender.
-
Blend till all ingredients and well combined and there are no chunks.
-
Enjoy immediately!
To meal prep a smoothie, place the ingredients for the smoothie (except the liquid and ice) into a small ziploc bag and place in the fridge or freezer.
Use greens powder and/or fiber powder in the smoothie for added nutritional benefits.
For more healthy and delicious recipes, sign up for my email list!
