Feeding Your Flow


Especially for women, it is important to get in meals that are rich in iron and minerals during the menstrual cycle. That means foods like help, seaweed, and pretty much anything else from the sea including muscles, squid, clams, and oysters. 

Here are some quick and nutritious meals that are easy to make with a few items from Whole Foods or any other healthy grocery store. 

EVOO Sardines on Chestnut Crispbread 

EVOO drenched sardines on top of these @lepaindesfleurs chestnut flatbread crisps decorated with a sprinkle of Himalayan pink salt and tons of Italian and curled parsley takes maybe 5 minutes to make but is packed with nutrients and flavor!


1 tbsp olive oil

1 lemon, zest and juice

1 cans sardines in olive oil oil, drained

2-4 pieces Les Pain ded Fleurs flatbread

1/4 of a small bunch of parsley, leaves only 


  1. Heat the olive oil in a frying pan and add the lemon zest.

  2. Add the sardines and heat through for a few mins until warm.

  3. Wash and tear parsley leaves to place onto the sardines after you place them on the flatbread.

    4. Add a squeeze of lemon juice, then sprinkle some Himalayan sea salt and enjoy!


Nutritional Benefits

  • Sardines: One of the highest sources of essential omega-3 fatty acids on the planet, with one can meeting 50% of your daily needs. They also provide fatty acids that studies shown the body uses to reduce inflammation, which we all know it’s bad.  It’s also packed with vitamin B12, vitamin D, calcium, and selenium! And apparently phosphorus, iodine, copper, choline, and more, which is  extra valuable for women during menstruation.
  • Chestnuts: They provide vitamin B6, potassium (350 to 360 mg per ½ cup), copper, riboflavin, and manganese,  as well as other blood boosting minerals. 


Victoria YoungComment