RECIPE: Warm Apple Cinnamon Oats with Flax & Hemp

The ultimate comfort breakfast for your Luteal Phase cravings (that won’t wreck your hormones)

If your luteal phase turns you into a snack-hunting goblin with a need for warmth, grounding, and something sweet, I’ve got you covered. This cozy bowl of Warm Apple Cinnamon Oats isn’t just a hug in food form—it’s a hormone-supportive powerhouse that feeds your gut, stabilizes your mood, and gives your body the slow burn energy it needs during this part of your cycle.

You’re not being dramatic. Your metabolism does rise during the luteal phase, your blood sugar is more sensitive, and your body craves more nutrients to prep for your period. So instead of fighting it, let’s feed it—smartly.

Why This Recipe Works for the Luteal Phase

During your luteal phase (that stretch between ovulation and your period), your body needs:

• Stable blood sugar to manage mood swings and cravings

• Magnesium and fiber to help with PMS symptoms like bloat, constipation, or cramps

• Healthy fats to support progesterone production and calm your nervous system

This bowl delivers all of that—and tastes like a cinnamon-apple dessert. You’re welcome.

Star Ingredients & Hormonal Benefits

🍎 Apples – High in fiber and antioxidants, apples help regulate digestion and support liver detox (which is key for healthy hormone balance).

🌾 Oats – Slow-digesting complex carbs help steady your blood sugar and prevent those “I NEED CHOCOLATE OR I WILL SCREAM” moments.

🌰 Flaxseeds – Rich in lignans and omega-3s, they help modulate estrogen levels and support healthy elimination through the gut.

🌿 Hemp Seeds – Packed with protein and GLA (gamma-linolenic acid), which supports progesterone production and reduces inflammation.

🍯 Cinnamon – Balances blood sugar, adds warmth, and makes everything smell like a Pinterest-worthy kitchen.

Warm Apple Cinnamon Oats with Flax & Hemp

Serves: 1

Time: 10 minutes

Ingredients:

• ½ cup rolled oats

• 1 cup milk or water (or a mix)

• 1 small apple, diced

• ½ tsp cinnamon

• Pinch of sea salt

• 1 tsp ground flaxseed

• 1 tbsp hemp seeds

• Optional: 1 tsp maple syrup or honey

• Optional: 1 tbsp nut butter for extra creaminess and satiety

Instructions:

1. In a small saucepan, bring the oats, milk/water, diced apple, cinnamon, and salt to a gentle boil.

2. Lower the heat and simmer for 5–7 minutes, stirring occasionally, until thick and the apples are soft.

3. Turn off the heat, stir in flaxseed and hemp seeds.

4. Drizzle with maple syrup or honey if using, and top with nut butter if desired.

5. Sit somewhere cozy, breathe deeply, and enjoy slowly. Your hormones will thank you.

Want More Hormone-Friendly Recipes Like This?

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3 Pro Tips:

1. Meal prep it: Make a double batch and keep it in the fridge for up to 3 days. Reheat with a splash of milk and enjoy.

2. Switch up the fruit: Pears, stewed plums, or grated carrots also work beautifully in this recipe for a luteal-friendly twist.

3. Feeling bloated? Add a dash of ginger or fennel seeds to the oats while cooking for extra digestive support.

   
   

Give your body what it actually wants this week—nourishment, warmth, and softness. You don’t have to “power through” your PMS when you can nourish through it instead.