Caffeine free Tiramisu
Caffein free Tiramisu for Menstruation
Try this decadently nourishing breakfast tiramisu to nourish your mind, body and soul in your menstruation phase - dw, it’s caffeine free! If conception has not occurred at this time the corpus luteum (a temporary gland structure responsible for the secretion of progesterone and small amounts of estrogen) is absorbed. This prompts a reduction in progesterone and estrogen release which triggers menstruation (our bleed).
Our hormones reach their lowest levels at menstruation while we’re also losing essential micronutrients iron and zinc throughout our bleed. At this time it’s particularly important to focus on nutrient rich and blood sugar friendly food combinations as well as nourishing lifestyle practices such as restorative yoga, stretching, meditation, walks in nature and rest. We continue to experience a heightened metabolism making it important to continue to incorporate quality protein and nourishing fat with every meal to support balanced blood sugar and appetite satisfaction, and to also focus on foods rich in iron, vitamin c and zinc to support energy, mood, cognition and balanced nutritional levels.
Tirimasu O/N Oats (chicca edition)
Time: 5 mins prep, 30 min set
Quantity: 1 serve
Phase: Menstruation
Ingredients
Base:
1/4 cup GF whole oats
1/3 cup pure coconut milk
1 tbsp flaxseed (ground)
1/2 tbsp chia
1/2 tsp chicca
Ceylon cinnamon
Topping
1 tbsp almond butter
3 tbsp pure greek yoghurt
1 tsp raw cacao
Method
Blitz flaxseed to ground, transfer to bowl and add all base ingredients to combine, transfer to fridge to set for 30 mins or overnight
Add almond butter, greek yoghurt and cacao to coat
Learn more
This tiramisu over night oat recipe is packed with macro and micronutrients to support you throughout your menstruation phase with ingredients high in fibre, protein, nourishing fat, iron and zinc. Get to know each ingredient and their benefits below
Flaxseed and chia seeds - high in protein, insoluble fibre, omega-3 and iron, flaxseed and chia seeds are powerhouse foods supporting balanced blood sugar, digestion, appetite satisfaction and craving prevention.
Coconut milk - high fibre and fat to support balanced blood sugar, appetite satisfaction and feelings of fullness
Chicca - high in inulin prebiotic fibre supporting blood sugar management and digestion
Greek yoghurt - protein, fat and probiotic rich, greek yoghurt supports balanced blood sugar, appetite satisfaction and a thriving gut microbiome
Raw cacao - rich in protein, iron and magnesium supporting balanced mood and energy
Ceylon cinnamon - is a powerhouse spice which may support balanced blood sugar
Almonds - high in nourishing fat, protein and fibre, almonds are a powerhouse food supporting balanced blood sugar, slow release energy and mood.
Oats - a good source of iron, protein and complex carbohydrates, oats support regular digestion due to their high fibre proposition and when paired with protein and nourishing fat function well as a slow energy release food keeping you feeling fuller for longer
About Jen
Australian born wellness enthusiast now based in Stockholm, is on a mission to disempower toxic diet culture and body standards and empower the female community via conscious, female focused absolutely delectable food. Born from her own female unwell-being experiences including Hypothalamic Amenorrhea (HA), severe iron deficiency anaemia, digestive issues and infertility, sync aspires to empower the female community with intelligently delicious wisdom she wishes she knew a decade before.
Sync stands for sync your nutrition cycle because we believe food should be at the forefront of the female wellbeing routine. As a female in pursuit of a life of vitality our food choices deeply matter so we created snacks designed to nourish your mind, body and soul.. and tantalise your tastebuds too.
Sync snacks are due to launch this summer and will be available for purchase online and via Stockholm’s leading wellness centres, pilates studios and more.