No Bake Carrot Cake
No bake carrot cake for Follicular Phase
Try this melt-in-your-mouth nostalgic dessert to nourish your mind, body and soul in your follicular phase. As you move through this phase you will experience a steady rise in estrogen as you proceed towards ovulation. Typically, in the follicular phase women will experience balanced mood and energy as well as rapid muscle restoration and optimised metabolism making it the ideal time for HIIT, cardio endurance and strengthening and conditioning exercises.
Essential nutrients
As we increase our energy exertion it’s essential we nourish our bodies mindfully, particularly following the menstruation phase where we lose iron throughout our bleed - a mineral responsible for energy, cognition and muscle restoration specifically. As always, each meal should be founded in fibre, protein and nourishing fat to support balanced blood sugar and then supported by ingredients rich in probiotics to support a prosperous gut microbiome and restorative micronutrients such as iron and vitamin c.
No Bake Carrot Cake
Time: 10 mins prep, 1 hour set
Quantity: 4 serves
Phase: Follicular
Ingredients:
Base
1 carrot (grated)
1/4 cup GF oats
1/4 cup desiccated coconut
2 tbsp flaxseed (ground)
1/2 cup cashews (chopped)
7-8 dates (chopped)
1 tsp turmeric
Ceylon cinnamon
2-3 tbsp plant milk
Frosting
3 tbsp pure greek yoghurt
2 tbsp cottage cheese
1/2 tbsp tahini
2 dates (chopped)
Turmeric
Cashews
Method
Blitz flaxseed in a blender, add nuts and lightly blitz and transfer to a bowl.
Add carrot, oats, coconut, dates, turmeric, cinnamon and plant mylk to a blender and blitz until smooth
Add carrot mixture to the bowl and thoroughly combine all ingredients, transfer to lined baking dish, spread evenly and set in freezer
Blitz all frosting ingredients in a blender except remaining cashews, spread evenly on top of carrot cake mixture, garnish with cashews and carrot ribbons and set in freezer for 1 hr
Remove from freezer, slice into preferred size and enjoy. Store in the fridge for 3-4 days, or freezefor up to two weeks and remove 30 mins before eating.
Learn more
This raw carrot cake recipe is packed with macro and micronutrients to support you throughout your follicular phase with ingredients high in fibre, protein, nourishing fat, probiotics, iron, vitamin C and antioxidants. Get to know each ingredient and their benefits below.
Carrot - a good source of both soluble and insoluble fibre support regular digestion and also a valuable source of vitamin c supporting iron absorption.
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
Flaxseed - high in iron, nourishing fat and insoluble fibre, flaxseed support regular digestion, estrogen metabolism and balanced blood sugar
Cashews - high in iron, nourishing fat and fibre, cashews support balanced blood sugar, appetite satisfaction and keep you feeling fuller for longer
Dates - high in insoluble fibre dates are a powerhouse food to support regular digestion and hormone metabolism
Turmeric - high in vitamin c and antioxidants turmeric is a powerhouse spice protecting the body against toxins, free radicals and boosting iron absorption.
Greek yogurt - high in protein, nourishing fat and probiotics, pure greek yoghurt is a gut supportive food feeding your good gut bugs and it also works to balance blood sugar levels keeping you feeling fuller for longer
Cottage cheese - high in protein and nourishing fat, cottage cheese supports appetite satification, feelings of fullness and balanced blood sugar
Tahini - high in iron, tahini helps to support balanced mood, energy and focus
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.