40 min
10 min
4 pers
Lunch/Dinner
United States
Finding a comforting, nutritious meal that aligns with your ovulatory/menstrual cycle can be a game-changer, especially during the luteal phase. Sweet potato gnocchi is a delicious choice that not only satisfies your taste buds but also supports your body’s increased nutritional needs.
What is Sweet Potato Gnocchi?
Sweet potato gnocchi is a delightful twist on the traditional Italian dumpling, made with the naturally sweet and nutritious purple sweet potato. Unlike regular potatoes, purple sweet potatoes add vibrant color and additional antioxidants, and have a lower glycemic index.
Why Sweet Potato Gnocchi is Ideal for the Luteal Phase
During the luteal phase of your menstrual cycle, which occurs between ovulation and menstruation, your body’s nutritional requirements increase. You may experience heightened stress and need more complex carbohydrates to stabilize blood sugar levels and support your nervous system. Sweet potato gnocchi is perfect for this phase because:
- Complex Carbohydrates : Sweet potatoes provide complex carbohydrates that help maintain steady energy levels and combat stress.
- Nutritional Boost : Purple sweet potatoes are rich in vitamins and antioxidants, which support overall health and well-being.
- Stress Support : The combination of sweet potatoes and almond flour helps provide sustained energy and nourishment.
Ingredients
- 2 medium purple sweet potatoes
- 1 egg
- 1 cup gluten-free 1-to-1 flour (plus extra for dusting)
- 1/2 cup almond flour
- 1/2 teaspoon salt
- 1/4 teaspoon ground nutmeg (optional)
- 1 tablespoon olive oil (for roasting sweet potatoes)
Directions
Step 1
Prepare the Sweet Potatoes : Preheat your oven to 400°F (200°C). Pierce the sweet potatoes with a fork. Place them on a baking sheet and roast for about 45-60 minutes, or until tender. Let cool.
Step 2
Make the Sweet Potato Mixture : Allow the sweet potatoes to cool slightly, then peel off the skins. Mash the sweet potato flesh until smooth. Measure out 1 1/2 cups of mashed sweet potatoes and place them in a large bowl.
Step 3
Mix the Dough : Add the egg, salt, and ground nutmeg (if using) to the mashed sweet potatoes. Gradually mix in the gluten-free flour and almond flour until a soft, manageable dough forms.
Step 4
Shape the Gnocchi : On a floured surface, divide the dough into smaller portions. Roll each portion into a thin rope about 1/2 inch in diameter, then cut into 1-inch pieces. To shape, gently press each piece with a fork or gnocchi board.
Step 5
Cook the Gnocchi : Bring a pot of salted water to a boil. Add the gnocchi in batches, cooking until they float to the surface, about 2-3 minutes. Remove with a slotted spoon and set aside. If you prefer a crispier texture, you can sauté the gnocchi in a pan, roast them in the oven, or use an air fryer.
Step 6
Serve and Enjoy : Pair your sweet potato gnocchi with a sauce of your choice. Complete your hormone-healthy meal by adding in 20-30 grams of complete protein.