It's important to eat about every 3-4 hours, especially during the luteal phase. Keeping blood sugar levels steady will help you from getting too hungry or hypoglycemic. Snack mostly on healthy fruits and vegetables. Prepare snacks ahead of time so you can take them with you to work or have them on hand if you get hungry.
Ideas for snacks:
Any 1/2 to 1 cup serving of fruit or vegetables on the foods to include listings.
Any organic plain yogurt 6oz-8oz, switch to non-dairy yogurt during luteal phase (add your own fruit, nuts and berries to sweeten, stevia is okay).
Any baked organic tofu 1-2oz plus fruit or vegetable (watch for soy sensitivity)1 serving or 1/2 cup of whole grain cooked quinoa plus a fruit or vegetable
12-15 raw almonds, 5-6 walnut halves, or 1 oz of pumpkin seeds.
A hard-boiled egg and a few baby carrots
Left-overs from lunch or dinner- ex. (1/2 cup of cooked vegetables & 1-2 oz of protein)
Stay around 100- 150 calories per snack.
*Remember, try to stay away from aspartame, also known as NutraSweet. Buy nonfat plain yogurt and add your own fresh fruit and sweetener. If you are gluten sensitive or have a hard time with artificial sweeteners you might want to try Stevia, or Agave. Look for them in your health food store or grocery.
See the Cycle Diet Support forums for gluten-free snack and dessert recipes.
[list bullet-1] [li]1 small orange and 1 ounce toasted Almonds[/li] [li]Sliced tomatoes and 1oz slice turkey[/li] [li]Baby carrots and a small pear[/li] [li]Granny smith apple and 1 Tbs natural peanut butter[/li] [li]Strawberries and organic non-dairy yogurt[/li] [li]Almonds and 1/2 cup grapes[/li] [li]1 organic whole grain or GF Corn tortilla with 1 oz chicken, lettuce and salsa[/li] [li]1 slice of warmed organic whole grain bread (contains gluten). 1 tsp natural peanut butter and 1/2 banana[/li] [li]Lettuce wrap, with 1 oz turkey and green pepper slices, 1 tsp organic mayo[/li] [li]1/2 cup brown rice with cooked mixed vegetables[/li] [li]Spinach/lettuce side salad with red onions, tomatoes and 1 hard boiled egg white[/li] [li]Cucumbers on top of hummus spread on whole grain pita chips (contains gluten)[/li] [/list]
Blueberry- Strawberry Fruit Tart
1/2 cup 100% bran cereal (contains gluten)
1/2 cup rolled oats(may contain cc gluten)
1/2 tsp ground cinnamon
2 egg whites
1 Tbs light olive oil
1/2 cup firm tofu
4 packets stevia (Sweet Leaf brand)
1/4 cup orange-pineapple juice
1 cup blueberries
1 cup sliced strawberries
Crust: In a large bowl, mix the cereal, oats and cinnamon. In a small bowl, whisk the egg whites until frothy. Add the oil and stir into the cereal mixture. Mix well.
Coat 9-inch pie plate with cooking spray. Firmly press the cereal mixture into bottom to make crust, no need for side crust. Bake at 350˚ F for 10 minutes, or until firm, let cool for 10 minutes.
Filling: In a blender or food processor, blend tofu, stevia, and orange-pineapple juice until smooth. Spread over the crust. Top with blueberries and strawberries. Use pizza cutter to cut tart into wedges.
Makes 4 servings
2 cups rolled oats (may contain cc gluten)
1/4 cup apple juice concentrate
1 Tbs ground cinnamon
3 large apples, thickly sliced
1/2 cup apple juice concentrate
1/4 tsp almond extract
1/2 tsp ground cinnamon
1 envelope unflavored gelatin
2 Tbs honey
2 cups plain yogurt (non-dairy during luteal phase)
2 Tbs Stevia or sugar
1 cup halved grapes
Crust: In a medium bowl, combine the oats, apples juice concentrate, and cinnamon. Press into a 9-inch pie pan. Bake at 350˚ for 5 minutes.
Filling: In a 3-quart saucepan, combine the apples, 1/4 cup of the apple juice concentrate, almond extract, cinnamon. Simmer just until the apples are tender, Drain and let cool.
In a 1-quart saucepan, place the remaining 1/4 cup apple juice concentrate. Sprinkle with gelatin. Let stand 5 minutes, or until the gelatin is softened. Cook over low heat until the gelatin dissolves. Remove from heat and stir in honey and Stevia. In a small bowl, whisk the yogurt until smooth. Add to the gelatin mixture. Pour into the crust and refrigerate for 1 hour. Place the apples and grapes over the filling in a decorative pattern.
Makes 8 servings
Pumpkin Soy Cheesecake
1 (8 ounce) package cream cheese, softened (use 2 cups of tofu during luteal phase)
1 cup of silky firm tofu
4 packets Stevia
1 teaspoon vanilla extract
2 whole eggs
3/4 cup pumpkin puree
1/2 teaspoon ground cinnamon
1 pinch ground cloves
1 pinch ground nutmeg
1/2 cup frozen non-dairy whipped topping, thawed
Crust: use either of the crusts from Apple Tart or fruit tart above in 9-inch pie or cake pan
Preheat oven to 325 degrees F (165 degrees C).
In a large bowl, combine cream cheese, tofu, Splenda and vanilla. Beat until smooth. Blend in egg substitute.
Add pumpkin, cinnamon, cloves and nutmeg to the remaining batter and stir gently until well blended. Pour into the crust.
Bake in preheated oven for 35 to 40 minutes, or until center is almost set. Allow to cool, then refrigerate for 3 hours or overnight. Cover with whipped topping before serving. Makes 8 servings
Calories: 195, Total Fat: 10.g, Cholesterol: 58mg, Sodium: 235mg, Total Carbs: 25.g, Dietary Fiber: 0.7g, Protein: 10.1g
Peach Blueberry Cobbler
4 cups peeled, pitted and sliced peaches
2 cups blueberries
1 Tbs. Unbleached white flour (contains gluten)
3/4 cup sugar
1 1/2 cups white flour (contains gluten)
1 teaspoon baking powder
1/2 teaspoon salt
1 Tbs. sugar
2 Tbs. olive oil
1/4 cup plain yogurt
Preheat Oven to 350˚
Spray 9 inch square or round baking dish with a light coating of PAM or cooking spay. Combine all fruit filling ingredients and pour them into baking dish.
Sift the flour, baking powder, salt and sugar into a large mixing bowl. In a separate bowl, mix together the oil and yogurt. Fold the oil mixture into the dry ingredients with a fork. Using floured hands and working the dough as little as possible, form it into a ball. Turn the dough onto a floured surface. Cut the dough in half, place on half on top of the other, and press down. Repeat three times. Roll out with a rolling pin or flatten with hands into a 10-inch circle or 9-inch square to fit baking dish and place over filling. Bake for 40-50 minutes, until crust is golden and knife inserted comes out clean.
Makes 6 servings: 251 calories, 3.5g pro, 4.1g fat, 15 g carbohydrate, .5 g sat fat, 2.2 g polyunsaturated fat, .9 g monounsaturated fat, 0 cholesterol, 196 mg sodium, 3.4 g dietary fiber
1/4 cup honey
4 packets Stevia (SweetLeaf- non GMO)
1/2 cup light olive oil or avocado oil
2 teaspoons vanilla
2 teaspoons water
1/2 teaspoon salt
1/2 cup rice flour
3/4 teaspoon baking powder
1 1/2 cups Old fashion rolled oats (use pure oats if gluten-free)
3/4 cup raisins (optional)
3/4 cup chopped English walnuts
Preheat oven to 375 degrees. Mix oil, honey, Stevia until creamy. Combine with egg, vanilla, and salt, blend. Mix flour, baking powder, and old fashion rolled oats. Add raisins and nuts. spoon onto greased cookie sheets and flatten each cookie slightly with spoon. Bake for 10-12 minutes.
Makes about 2 dozen cookies