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Post Workout Protein Muffin Recipe | Menstrual Phase

Looking for the perfect post workout treat in your luteal and menstrual phases? These cranberry muffins will help you build lean muscle, replenish electrolytes, and keep your hormones balanced.

My cranberry muffin recipe is protein, fiber, and antioxidant packed. They're so delicious and easy to make you'll swoon when you smell the cinnamony tart goodness wafting through your kitchen. It makes the perfect setting for your upcoming holiday festivities too. Just pump the holiday tunes, light some candles and you're good to go.

Pumpkin receives a lot of glory during this time of year, but cranberries also need a moment. They're low glycemic, which means they're very low in sugar. Eating less sugar means a calmer mood and less period problems for you! They're also naturally loaded with electrolytes so you're hydrating and fighting infections while you eat!

For the ultimate treat, pair these muffins with some cinnamon tea.

I always want to share recipes that match your cycle and the ingredients used are perfect for your luteal and menstrual phases. You'll notice you feel more grounded and your energy is lifted. If you're still mastering your cycle, download my cycle phase cheat sheets. I would hang these on my refrigerator and it helped so much as I learned each phase!




Servings: 12-18


  • 1/4 cup pomegranate juice

  • 1 1/2 cup cranberries

  • 1 scoop vanilla protein powder

  • 3 tbsp. flaxseed or sesame seeds

  • 3 tbsp. water

  • 2 tbsp. coconut flour

  • 1/2 cup buckwheat flour*

  • 1 cup nondairy milk

  • Stevia to taste

  • 1/4 cup full fat coconut milk (for icing drizzle)


1. In a saucepan over medium heat, warm cranberries, pomegranate juice, and stevia. Once soft, mash with a potato masher.

2. In a bowl, make a "seed egg" by mixing flaxseed or sesame seeds with water.

3. Add all ingredients and mix well. Stir in cranberries.

4. In a muffin tin, spray with coconut oil and add mixture. 

5. Bake at 350 degrees for 20-25 minutes. Check to see if done, and add time if needed. 

6. For icing, whip full fat coconut milk and lightly drizzle over cooled muffins. If you need to stiffen, add a little tapioca starch or arrowroot. 

*Buckwheat is the root of a radish and is a root vegetable, which helps nourish your spleen (makes you feel grounded) and is great for hormone balancing. Look for flours that don't contain gluten (some mix it in!). The flour is high in fiber and great to add to baked goods.  


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