No Bake Caramel Slice
Caramel slice for the Luteal phase
Try this to-die-for oozy, decadent, nutrient rich caramel slice to nourish your mind, body and soul in your luteal phase. At this time we experience a rise in progesterone while estrogen continues to steadily rise too. As we near menstruation we experience a rise in testosterone and our energy levels may decline. It’s at this time women may experience premenstrual syndrome (PMS) symptoms such as feelings of sadness, irritability, bloating, headaches and more. As we progress towards menstruation low intensity and restorative exercises such as yoga, pilates and walking are ideal.
Throughout the luteal phase we also experience an increase in metabolism, expectedly burning 200-300 more calories than our previous phases making it particularly important to ensure all meals are blood sugar supportive and embody an increase in protein and nourishing fat for satiety to prevent the onset of uncontrollable cravings, low energy and mood. It’s additionally important at this time to focus on ingredients high in calcium, magnesium and b vitamins to reduce PMS, support mood, nervous system regulation and the general reproductive system.
No Bake Salted Caramel Slice
Time: 20 mins prep, 1 hour set
Quantity: 8 serves
Phase: Luteal
Ingredients
1 tbsp sunflower seeds (ground)
2 tbsp hemp seeds (ground)
3 tbsp desiccated coconut
1/4 cup cashews (lightly ground)
4 dates (chopped)
1 tbsp melted coconut oil
1/2 tbsp water
1 tsp almond butter
Ceylon cinnamon
Caramel Centre:
1 tbsp maca
2 tsp almond butter
2 tbsp hulled tahini
3 tbsp hot water
4 dates
Cacao Topping:
4 - 5 tbsp raw cacao
4 tbsp melted coconut oil
Ceylon cinnamon
Chopped cashews
Method
Blitz sunflower, hemp and coconut in a blender, transfer to a bowl.
Separately blitz cashews to lightly ground, add to bowl with all remaining ingredients and stir thoroughly to combine.
Line baking tray, add mixture and press down firmly, set in freezer.
Add all caramel ingredients to a bowl and thoroughly combine until smooth, pour onto the base mixture and evenly spread, set in freezer.
Add raw cacao, melted coconut oil and cinnamon to a bowl and throughout stir until smooth, pour over caramel mixture and spread evenly, cover with chopped cashews and set in the freezer for 1 hour.
Remove from the freezer and slice into squares, store in the freezer for up to 2 weeks and remove 15-30 minutes before eating.
Learn More
This raw caramel slice is packed with macro and micronutrients to support you throughout your luteal phase with ingredients high in fibre, protein, nourishing fat, magnesium, calcium and b vitamins. Get to know each ingredient and their benefits below
Cashews, sunflower & hemp seeds - rich in fibre, protein, nourishing fat, vitamin b6 and magnesium, cashews, sunflower and hemp seeds are a powerhouse food supporting balanced blood sugar, appetite satisfaction and feelings of fullness between meals.
Coconut - a good source of fibre and fat coconut supports appetite satisfaction and feelings of fullness.
Dates - high in insoluble fibre dates are a powerhouse food to support regular digestion and estrogen metabolism following a high spike in the previous ovulatory phase
Almonds - high in nourishing fat, protein and fibre, almonds are a powerhouse food supporting balanced blood sugar, slow release energy and mood.
Maca - rich in iron and b vitamins, maca is also traditionally known an ayurvedic adaptogen used to support energy, mood, libidio and the general female reproductive system
Tahini - high in iron, magnesium and calcium tahini helps to support balanced mood, energy and focus, preventing or alleviating experiences of PMS
About Jen
Australian born wellness enthusiast now based in Stockholm, is on a mission to disempower toxic diet culture and body standards and empower the female community via conscious, female focused absolutely delectable food. Born from her own female unwell-being experiences including Hypothalamic Amenorrhea (HA), severe iron deficiency anaemia, digestive issues and infertility, sync aspires to empower the female community with intelligently delicious wisdom she wishes she knew a decade before.
Sync stands for sync your nutrition cycle because we believe food should be at the forefront of the female wellbeing routine. As a female in pursuit of a life of vitality our food choices deeply matter so we created snacks designed to nourish your mind, body and soul.. and tantalise your tastebuds too.
Sync snacks are due to launch this summer and will be available for purchase online and via Stockholm’s leading wellness centres, pilates studios and more.