Summer recipes for menstruation!

Des recettes estivales parfaites pendant les règles !

Team Elia shares its perfect summer recipes to make during your summer period. A starter, a main course, a drink and a dessert! A fresh and light menu to cope with summer temperatures, but above all packed with omega 3 and magnesium, which according to some studies are effective in the long term against dysmenorrhea.

Summer recipe for a good starter to enjoy during your period: Spinach soup

Preparation for 2 people:

- 500g fresh spinach shoots

- 10cl crème fraiche (or crème dr riz for a vegan version)

- 250cl organic vegetable stock

- 1 tablespoon rapeseed oil

- 1/2 onion

- 1/2 clove garlic

1- Sauté the onion and garlic in the oil in a saucepan over low heat for 5 min.

2- Add the spinach until reduced, then pour in the stock. Add salt to taste and cook for 10 min.

3- Blend and pour in the cream. Season to taste.

4- Leave to cool before serving. You can also add nuts such as walnuts or roasted almonds to your soup.

A summer recipe to try during your period: Lentil, tofu and dried fig salad

Tofu preparation for 2 people :

  • rapeseed oil
  • low-salt soy sauce
  • corn flour

1- The day before, spin-dry the tofu well (you can, for example, press it between two towels under a heavy book for at least 2 hours), then cut it into small pieces.

2- If you want the tofu to lose even more water, you can also freeze it overnight and defrost it the next day in the microwave or in a colander, then press it gently under a towel.

3- Gather the tofu pieces in a bowl and add the equivalent of about 2 tablespoons of soy sauce, then mix everything together with your hands, so that the tofu soaks all the soy.

4- Repeat with rapeseed oil.

5 - Repeat with the cornflour, rubbing the tofu pieces together to remove any excess flour.

6 - Bake the tofu pieces in a suitable dish for about 20 min.

7 - Leave to cool before adding to the salad. You can also use this tofu preparation for many other dishes. It replaces chicken to turn all your meals into vegetarian dishes!

Salad preparation for 2 people:

  • 70g green lentils
  • 100g prepared tofu
  • 1 white onion
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon low-sugar soy sauce
  • 1 tablespoon rapeseed oil

1- Cook the lentils in water as indicated in the preparation instructions, with the chopped white onion.

2- Once cooked, listen to the lentils and run them under cold water to cool.

3- Cut the dried figs into small pieces and sprinkle over the lentils, along with the prepared, cooled tofu.

4- Add oil, balsamic vinegar and low-salt soy sauce.

5- Serve with iced tea or mineral water and enjoy!

A refreshing drink for your period: Iced ginger, peppermint and raspberry leaf infusion

For 1.5 liters of infusion:

  • 1 piece ginger
  • 1 pinch dried peppermint leaves
  • 1 pinch dried raspberry leaves

1- Cut the ginger into small pieces and extract the juice using a garlic press. Pour the juice into a carafe.

2- Place a pinch of dried peppermint leaves and a pinch of dried raspberry leaves in a tea ball.

3- Fill the carafe with mineral water and add the tea ball.

4- Leave to infuse overnight in the fridge. Drink well chilled, and if you like, add a little lemon juice for an even fresher effect!

A delicious dessert to enjoy during your period: Chia seed pudding

Serves 2:

  • 4 tablespoons chia seeds
  • 400 ml almond or cashew milk (your choice)
  • 1 teaspoon honey
  • 1 teaspoon vanilla extract
  • Fruit coulis and/or mueslis of your choice

1- Pour the chia seeds and almond or cashew milk equally into two glasses. Add honey and vanilla extract.

2- Leave to swell in a cool place for at least 1 hour, preferably the day before.

3- Add the fruit coulis and/or mueslis of your choice and enjoy!

To accompany you all summer long during your period and enjoy the sea and pool without constraint, we've developed our Arielle menstrual swimsuit to wear with our menstrual panties!

Sources :

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The information contained in the articles on is general information only. Although reviewed by health professionals, this information is not error-free, does not constitute health advice or consultation, and is not intended to provide a diagnosis or suggest a course of treatment. Under no circumstances may this information be used as a substitute for medical advice or consultation with a healthcare professional. If you have any questions, please consult your doctor.