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Period-Friendly Recipe: TOTM X Oh My Nosh

period-friendly recipe by Oh My Nosh for TOTM

Sophie Edwards, Oh My Nosh has created a period-friendly recipe which is an ideal lunch for work or anytime this Spring. Oh My Nosh creates hormone happy recipes that can benefit the effects of female health conditions such as Polycystic Ovarian Syndrome and focuses on foods that can nourish at certain times of the menstrual cycle.

This period-friendly recipe contains ingredients that can help reduce pain, relieve PMS symptoms and aid digestion to reduce bloating. – Read more about how certain ingredients can help you throughout your cycle here.

Cook along with Sophie on Instagram or find the recipe below!

Period-Friendly Recipe: Sweet Potato and Sesame Falafels, Quinoa Tabbouleh Salad and Pitta Chips

Benefits of this dish for menstruation

Sweet potato and quinoa are high fibre carbs to help aid digestion. A healthy gut leads to happier hormones! Quinoa also has zinc which reduces pain. Turmeric is an anti-inflammatory to aid bloating and vitamin B12 is in the yogurt which can help with any pain or nausea that might be experienced

Cook and prep time: 50 mins

2 sweet potatoes, cut into chunks
1 tsp paprika
1 tsp vegetable oil
450g chickpeas, drained and rinsed
2 tsp ground cumin
1 tsp turmeric
50g sesame seeds

Quinoa Tabbouleh:
1 red onion, diced
1 lemon, juiced
25g flat leaf parsley, roughly chopped
10g mint, roughly chopped
20 cherry tomatoes, halved
250g cooked quinoa

Pitta chips:
Two pitta bread
1 tbsp garlic oil
Salt and pepper

Serve with hummus and a yogurt dressing


  1. Preheat the oven to 200 degrees. Put the sweet potato on a lined baking tray. Drizzle with oil and a sprinkling of paprika. Toss together and pop into the oven for 20 mins.
  2. While the potato cooks, start on the tabbouleh. Add red onion to a bowl and toss in a little lemon juice so that it pickles slightly. Add in cooked quinoa to the onion. I used a pouch for ease, but you can obviously cook your own and let it cool. And then add the parsley, mint and tomatoes. Another squeeze of lemon and toss.
  3. In a large bowl or blitzer add half the chickpeas and spices. Blend until relatively smooth. Then add the sweet potato and the other half of the chickpeas and blend again, leaving it a little chunkier for texture. Then you’re going to roll the falafels in the palm of your hands. Don’t forget that turmeric does stain a little, so don’t do this without gloves! Roll in the sesame seeds. Pop onto a lined baking sheet and put in the oven for 20-30 mins until firm and golden.
  4. Now it’s time for the pitta chips! Toss the pitta breads in garlic oil and a pinch of salt. Lay out on a baking sheet and cook for 15 mins, until golden.
  5. Serve with hummus and yogurt dressing. Enjoy

We hope you enjoyed this period-friendly recipe! Let us know in the comments below if you try it or take a photo and tag & @totmorganic on Instagram!

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