Autumn Phase – Seedy Almond Butter Collards

This recipe is adapted from an original by Sam Freda of SOMA, OCNJ. Vegan, gluten-free, dairy-free & packed with everything you need to support your body during the Autumn phase (Luteal phase). Below I will break down the benefits of each key ingredient & how it supports your body & your hormones at this time.

COLLARDS

Green, leafy veggies are powerhouses & should be heavily utilized in your monthly diet. Specifically, for the Autumn Phase, we want to choose foods rich in B vitamins, calcium, magnesium & fiber. Collards are high in calcium & magnesium which helps reduce bloating, cramps & fluid retention. The Fiber in collards helps move excess estrogen through the intestinal tract, which is key, as estrogen dominance has been linked to many PMS symptoms. Vitamin A & C promote healthy skin & hair at a time when breakouts are more likely. A good source of iron, collards will help build up your levels before Winter (menstruation), when iron is lost during bleeding. Packed with other vitamins & nutrients, collards are a new favorite of mine, especially when smothered with this almond butter sauce!

SESAME SEEDS

Lignans in sesame seeds, are said to help regulate estrogen levels, limiting them from increasing too high during this phase, as the proper harmony between estrogen & progesterone is key.

SUNFLOWER SEEDS

Vitamin E in these seeds works to help boost progesterone levels which reach their peak during this phase.

CHICKPEAS

A high-fiber food, chickpeas help the liver & large intestines flush out estrogen. Also, a good source of B6 which helps with progesterone production.

DATES

A healthy, natural form of sugar, dates are beneficial in the Autumn phase when estrogen levels begin to dip. A potent source of phytoestrogens & fiber. Phytoestrogens function like estrogen in the body. When consumed in moderation, they are beneficial to overall health, especially when natural estrogen levels are lower.

OYSTER MUSHROOMS

Mushrooms are powerful foods with many health benefits. I happen to purchase a jar of Oyster mushroom powder from the local Farmer’s Market & thought it would make a great addition to this sauce. Oyster mushrooms have powerful anti-inflammatory properties. This is important during your Autumn phase as inflammation has been linked as the underlying cause to many PMS symptoms. Packed with antioxidants and brain boosting power, oyster mushrooms are great ingredients to slide into sauces & baked goods.

INGREDIENTS

• Bunch of collards (about 1 bunch per person)
• Dates
• Sesame Seeds
• Sunflower Seeds
• Cooked Chickpeas

SAUCE

• 1/2 cup Almond Butter
• 3 Tbsp Coconut Aminos
• 2 Tbsp Honey
• 2 Tbsp Rice Vinegar
• 2 Tbsp Lime Juice
• 2-3 cloves garlic
• 2 tsp Sriracha (adjust for desired heat level)
• 1 tsp fresh grated ginger (or powder)
• Dash red pepper flakes
• 1/2 tsp salt
• 1/4 – 1/2 cup water (for desired thickness)
• 2 Tbsp Oyster Mushroom Powder (subbed for tahini)

BLEND THE SAUCE

1. Add all ingredients to a nutribullet or blender & combine to desired thickness and taste.
2. The original recipe calls for tahini, but I was out of tahini & recently purchased oyster mushroom powder. Make it your own & adjust to your liking.

PUT IT ALL TOGETHER

1. Cut the collards into strips of desired length & thickness. Removing the thick stems.
2. In a pan over medium to medium-high heat, sauté the collards in your oil of choice (avocado, olive oil, sesame) for about 5 minutes or until all leaves have reached a dark green color. You don’t want to overcook the collards.
3. Add in the cooked chickpeas & stir for 1 to 2 minutes
4. Reduce heat & pour desired amount of sauce into the pan
5. Top with sesame seeds, sunflower seeds & chopped dates

TIPS

1. Freeze your veggie cuttings, stems & ends, and store until the bag is full. Then use the scraps to make veggie broth.
2. Seeds are best eaten after they have been soaked & dehydrated. I soak my sesame & sunflower seeds in water over night. Drain in the morning & cook low at 170 F for a few hours. This helps make seeds more easily digestible.
3. Collards cook down, a lot, so I suggest one full bunch per person.

Enjoy this meal on it’s own or add some complex, slow-burning carbohydrates like brown rice or sweet potatoes. This will help curb cravings. In the Autumn Phase of your cycle your metabolism speeds up & your body requires a higher caloric intake. Eating in tune with your cycle will help maintain a healthy harmony between your hormones which translates into a healthy harmony in your daily life.

Happy Healing & Enjoy!