Recipes  /  Ovulation
✨ Days 14–16

Ovulation

Cool and clear the oestrogen surge — fibre, hydration, anti-inflammatory

Oestrogen peaks at ovulation. Your job now is to help your body clear it efficiently — through liver support, fibre, and fermented foods. Cooling, hydrating foods dominate. This is the window that sets up how smooth (or rough) your luteal phase will be.

Cooking Principles

Cooling and hydrating · High fibre for liver oestrogen clearance · Fermented foods for gut clearance · Cucumber, coconut, mint, coriander, fennel · Increase water + electrolytes

⭐ Lunch
Broccoli, Salmon & Cucumber
Oestrogen-Clearing Bowl
Broccoli and cauliflower contain DIM and sulforaphane which help the liver clear oestrogen. Salmon provides omega-3 and anti-inflammatory support. Cucumber and mint are the most cooling ovulation-phase foods in Ayurveda.
Prep15 min
Cook15 min
Serves2
Ingredients
  • 2 salmon fillets
  • 2 cups broccoli florets, steamed
  • 1 cup cauliflower, roasted
  • 1 cucumber, sliced
  • Handful fresh mint + coriander
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tsp coriander seed (ground)
  • Sea salt
  • Optional: 2 tbsp sauerkraut on the side
Method
  1. Season salmon with coriander, salt and olive oil. Pan-fry or bake at 200°C for 12–14 mins.
  2. Steam broccoli 4 mins — don't overcook (keeps DIM content).
  3. Make dressing: whisk tahini + lemon + 2 tbsp water until smooth.
  4. Assemble bowl: broccoli, cauliflower, cucumber, herbs. Place salmon. Drizzle dressing. Add sauerkraut on the side.
✨ Don't skip the sauerkraut — gut bacteria play a huge role in oestrogen clearance. Healthy gut = less oestrogen recirculation = lighter PMS later. This is the window to optimise that cycle.
🌰 Seed Cycling Butter for This Phase
Phase 1 — Follicular Blend

Golden Girl

Pumpkin + Flax Butter
Days 1–16 · Menstrual → Follicular → Ovulation
Ingredients
  • Raw pumpkin seeds — 1 cup
  • Ground flaxseed — ¼ cup
  • Coconut oil — 1 tbsp
  • Vanilla extract — 1 tsp
  • Ceylon cinnamon — 1 tsp
  • Raw honey or maple syrup — 1 tbsp
  • Flaky sea salt — pinch
Method

Add pumpkin seeds to a food processor and blend for 8–10 minutes, scraping down the sides every couple of minutes. Be patient — they'll go from crumbly to a ball to suddenly creamy. Once smooth, add the flaxseed, coconut oil, vanilla, cinnamon, honey, and salt. Blend another minute until combined. Transfer to a glass jar.

Why it works Pumpkin seeds are rich in zinc to support oestrogen production during the follicular phase. Flaxseed provides lignans that help modulate oestrogen levels and support healthy T4→T3 thyroid conversion. The cinnamon helps stabilise blood sugar through the longer first half of your cycle.

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