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Nutrition & Fitness Programs

RECIPE: Beef Stroganoff with Mushroom & Root Veg Mash

Some days you just want to curl up with a bowl of something rich, creamy, and cozy AF. When you're on your period? That craving is not just comfort — it's wisdom. Your body is asking for warmth, protein, and grounding. This Beef Stroganoff hits every hormonal high note.

Mashed potatoes topped with beef stew, carrots, and mushrooms on a white plate. Garnished with parsley on a wooden table setting.

We’ve taken the classic and made it cycle-friendly — think tender beef, immune-loving mushrooms, and a root veg mash that’s gentle on digestion but heavy on the soul-hugging vibes.


Why this recipe is ideal during your menstrual phase:

During your bleed, your body is busy — detoxing, shedding, replenishing, and healing. You need warmth, easy-to-digest meals, and loads of minerals. And hey — iron. Lots of it.


This upgraded Stroganoff gives you:

  • Heme iron to replenish blood loss

  • Magnesium and potassium to ease cramps

  • Collagen-rich bone broth for tissue healing

  • Creamy comfort that won’t wreck your gut


🌟 Star Ingredients & Hormonal Benefits:

  • Beef (grass-fed if possible) – A heme iron powerhouse to help rebuild your stores and fight fatigue.

  • Mushrooms – Support immunity and liver function, plus add umami magic.

  • Bone Broth or Stock – Rich in minerals and collagen to support gut and uterine lining repair.

  • Onions & Garlic – Help your liver detox spent hormones and reduce inflammation.

  • Root Veg Mash (sweet potato + cauliflower or parsnip) – A fiber-rich, nutrient-dense alternative to pasta that keeps blood sugar steady.

  • Full-fat Yogurt or Coconut Cream – Adds creaminess and healthy fats for hormone support.


📘 Want your meals to match your hormones all month long?

Grab the Harmonize Your Hormones eBook — packed with food, fitness, and lifestyle tools for every phase of your cycle.


🧘‍♀️ Ground your body with movement too

Pair this warm dinner with a gentle strength class or a cozy floor-based stretch from my online studio. Slow, juicy movement to match your slow-cooked vibes. Join the class lineup here.


💡 Big-Sister Pro Tips:

  1. Sear your beef in batches to get that golden crust before simmering — flavor bomb 101.

  2. Swap in full-fat coconut cream for dairy-free creaminess that still supports hormones.

  3. Blend your root mash super smooth for a silky base that feels like mashed potatoes, but treats your digestion with kindness.


Who said hormonal support can’t be hearty? This isn’t just comfort food — this is strategic self-care with gravy.

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