Nourishing Your Summer Phase
3 Hormone-Supporting Recipes for Ovulation
August 7, 2025
Well, here we are! Last week I promised you something special, and I'm honestly so excited to finally share these recipes with you. I've been testing them in my own kitchen for some time now – some successful attempts, some... let's just say my housemates have been very patient with my experimental phases.
You know that feeling when you're in your ovulation phase and you just want to eat something that matches your energy? Something vibrant and nourishing but not heavy? Something that makes you feel as glowing on the inside as you do on the outside? That's exactly what drove me to create these three recipes.
After writing about the summer phase of our cycle last week – that magical time when estrogen peaks, testosterone rises, and we feel like we could take on the world – I kept getting messages asking for specific ways to support this phase nutritionally. And honestly? I was craving that content too. Because while it's amazing to understand what's happening hormonally during ovulation, it's even better when we can actively nourish those processes.
I'll be completely transparent with you – these aren't just random summer recipes I threw together because they taste good (though they absolutely do). There's some serious biohacking science behind each ingredient choice, and I'm going to geek out about that with you today. But first, let me tell you what these recipes are really about.
The Why Behind These Summer Recipes
When I started diving deep into the connection between nutrition and hormonal health, I realized something that probably should have been obvious but somehow wasn't: the way we eat during different phases of our cycle can either support our hormones or work against them. And during ovulation, when our bodies are already working overtime with that beautiful hormonal symphony we talked about last week, we have an incredible opportunity to optimize how we feel.
These three recipes – Cod with Salsa Verde & Roasted Fennel, Rosemary Chicken with Peaches & Olives, and Chilled Zucchini-Mint Soup with Spiced Shrimp – aren't just designed to taste amazing (which they do). They're specifically crafted to reduce inflammation in your body, which is honestly the foundation of hormonal regulation and optimization.
Here's the thing about inflammation that I wish someone had told me years ago: chronic low-grade inflammation is like background noise that interferes with your hormonal signals. It's like trying to have a conversation in a crowded, noisy restaurant – the messages get muddled. When we reduce inflammation through targeted nutrition, we're essentially turning down the volume on that background noise, allowing our hormones to communicate more clearly. If you want to know more about chronic inflammation, scroll down in the blogmenu, i’ve dedicated some good posts about it.
For those of you on a weight loss journey, these recipes are going to be your best friends for the same exact reason. Weight loss isn't just about calories in, calories out – though that's certainly part of it. It's about creating an internal environment where your hormones can function optimally. When inflammation is high, it disrupts insulin sensitivity, cortisol patterns, and thyroid function. All of which make weight management so much harder than it needs to be.
And speaking of insulin – these recipes are designed to keep your glucose levels stable. No dramatic spikes and crashes that leave you reaching for whatever's closest in the pantry at 3 PM. Instead, you get sustained energy that matches the natural vitality of your ovulation phase.
But beyond all the science and optimization talk, these recipes are simply nourishing in the deepest sense of the word. They're the kind of meals that make you feel cared for, from the inside out.
Recipe 1: Cod with Salsa Verde & Roasted Fennel
There's something so elegant about this dish, isn't there? When I first created it, I was thinking about what would make me feel sophisticated and nourished during my most confident cycle phase. Cod is such an underrated fish – mild enough that it doesn't compete with other flavors, but substantial enough to feel satisfying.
The salsa verde is where the magic happens from a biohacking perspective. Fresh herbs like parsley, basil, and mint are absolute powerhouses when it comes to reducing inflammation. Parsley alone contains compounds called flavonoids that help regulate inflammatory pathways in the body. And that bright, fresh taste? It's like summer on a plate.
The roasted fennel adds both fiber for stable blood sugar and natural compounds that support digestion. During ovulation, when our metabolism is naturally higher, supporting digestive health becomes even more important. Plus, fennel has this subtle licorice-like flavor that somehow makes everything feel more luxurious.
From a glucose stability standpoint, this combination is perfect. The lean protein from the cod helps slow down any carbohydrate absorption, while the healthy fats in the olive oil (I'm assuming you're using good olive oil in that salsa verde) provide sustained energy without causing insulin spikes.
What I love most about this recipe is how it feels appropriate for entertaining – which makes perfect sense during ovulation when our social energy is at its peak – but it's also simple enough for a quiet dinner when you want to nourish yourself well.
Recipe 2: Rosemary Chicken with Peaches & Olives
This recipe honestly happened by accident. I was staring into my fridge during what I now know was my ovulation phase, feeling creative and wanting to cook something that felt both nourishing and a little bit fancy. I had chicken thighs, some beautiful peaches from the farmer's market, and a handful of olives that needed to be used up.
The combination shouldn't work, but it absolutely does. The sweetness of the peaches balanced by the brininess of the olives, with rosemary adding that earthy, Mediterranean touch – it's complex without being complicated.
From a hormonal support perspective, this dish is brilliant. Chicken thighs provide high-quality protein with natural fats that support hormone production. Your body needs adequate protein and healthy fats to produce estrogen and testosterone effectively, and during ovulation when these hormones are surging, that nutritional support becomes even more crucial.
The peaches bring natural sweetness without the refined sugar crash, plus they're loaded with antioxidants that help combat the oxidative stress that can interfere with hormonal balance. And here's something interesting – the natural sugars in fruit, when consumed with protein and fat like in this recipe, are absorbed much more slowly than they would be on their own.
Olives are basically little packets of anti-inflammatory monounsaturated fats. The same fats that make Mediterranean populations some of the healthiest in the world. These fats don't just taste good – they actively help reduce the inflammatory markers that can disrupt hormonal communication.
Rosemary isn't just there for flavor either. It contains compounds that may help improve insulin sensitivity and reduce inflammation. Plus, there's something about the smell of rosemary that just makes you feel more grounded and present, which is perfect when you're in that confident ovulation energy.
This recipe works beautifully for meal prep too, which I know many of you have been asking about. The flavors actually get better after a day in the fridge, and it reheats wonderfully.
Recipe 3: Chilled Zucchini-Mint Soup with Spiced Shrimp
I have to confess – cold soups used to intimidate me. Something about the concept felt too fancy, too restaurant-y for my home kitchen. But this recipe changed everything for me, especially during summer when the last thing I want is something hot and heavy.
Courgette (or zucchini, for those not familiar with the Dutch term) is honestly one of the most underrated vegetables for hormonal health. It's incredibly high in water content, which helps with the natural fluid retention that can happen during ovulation. It's also loaded with potassium, which supports healthy blood pressure – important when estrogen is naturally affecting your cardiovascular system.
The mint isn't just refreshing – though it absolutely is that. Mint contains compounds that can help reduce inflammation and support digestion. During ovulation, when our metabolism is running higher, digestive support becomes even more valuable. Plus, there's something about mint that just feels cooling and soothing, perfect for those summer ovulation days when you feel like you're running a little warmer than usual.
The spiced shrimp add protein that helps stabilize blood sugar and provides the building blocks your body needs for optimal hormone production. Shrimp are also naturally high in selenium, a mineral that's crucial for healthy thyroid function. And your thyroid health directly impacts how well your other hormones function.
From a weight loss perspective, this soup is fantastic because it's incredibly satisfying while being relatively low in calories. But more importantly, it provides sustained satiety thanks to the protein and fiber combination. You're not going to find yourself hungry an hour later, which is exactly what we want for stable glucose levels.
What I love about serving this during ovulation is how elegant it feels. There's something about cold soup that feels sophisticated and intentional – perfect for when you're feeling most confident and social. I've served this at dinner parties, and it never fails to impress.
The preparation is also quite meditative, which I've come to appreciate. There's something grounding about the process of blending, tasting, adjusting seasonings. It's a nice counterbalance to the high energy of ovulation.
The Bigger Picture: Food as Self-Care During Your Summer Phase
What I've learned through creating and testing these recipes is that nourishing yourself well during ovulation isn't just about supporting your hormones – though that's certainly important. It's about honoring the energy and confidence you feel during this phase with food that matches that vibrancy.
These aren't restrictive diet recipes. They're not about depriving yourself or following complicated rules. They're about abundance – abundant flavor, abundant nutrition, abundant care for your body during a time when it's doing incredible things hormonally.
I've noticed that when I eat this way during my ovulation phase, I feel more stable emotionally, more energetic physically, and more creative mentally. Is that because of the specific nutrients? The stable blood sugar? The reduced inflammation? Probably all of the above. But honestly, I think there's also something to be said for the simple act of caring for yourself intentionally.
Each of these recipes can stand alone as a complete meal, but they also work beautifully together if you're planning a dinner party or want to meal prep for the week. The flavors complement each other without being repetitive, and the nutritional profiles cover all your bases for optimal hormonal support.
The timing couldn't be more perfect either – as we're still in the height of summer, the fresh, light nature of these dishes matches both the season and your internal summer phase. There's a beautiful symmetry there that I find deeply satisfying.
I hope these recipes bring you as much joy in the making and eating as they've brought me. And I'd love to hear how they work for you – tag me if you make them, or just drop me a line about how you're feeling during your summer phase these days.
Remember, supporting your hormones through food isn't about perfection. It's about consistency, intention, and a little bit of delicious rebellion against the idea that healthy eating has to be boring or restrictive. These recipes prove that you can biohack your hormones while enjoying every single bite.
Now go cook something beautiful for yourself. Your summer phase deserves nothing less.