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  • Writer's pictureMackenzie St.Laurent

luteal phase sweet potato brownies

Updated: Jul 1

because chocolate is medicine [and a legitimate source of magnesium]




recipe adapted from the minimalist baker


these brownies are my go-to during my luteal and menstrual phase when the need for chocolate is in fact a need that demands to be met. try making these during ovulation when you have the energy and gusto so that all you have to do during the receiving half of your cycle is walk yourself to the pantry. a gift to yourself.


ingredients like tahini, cacao, almond flour, walnuts and cherries making them not only incredibly satisfying but also supportive to your cycle. the natural sweetness from the sweet potato combined with maple syrup makes these perfectly sweet, without spiking your blood sugar.


serve with some ice cream [coconut bliss or the real deal] for an extra pleasurable treat or greek yogurt for some added protein. I have been known to have a yogurt/brownie moment for breakfast. I recommend doubling the recipe if you live with others because they disappear faster than you can say 'luteal'.


  • 1 cup sweet potato purée [see instructions]

  • 2/3 cup maple syrup

  • 1/2 cup tahini

  • 1 tsp pure vanilla extract

  • 1 ½ Tbsp coconut oil [or sub melted vegan butter, avocado oil or olive oil]

  • 1/2 cup cocoa powder or cacao powder [both are sources of magnesium, iron and potassium -- all essential nutrients, however cacao is more nutrient dense + rich in flavonoids. whatever you have on hand is great]

  • 1/4 tsp sea salt

  • 1 tsp baking powder

  • 1/3 cup of almond flour + 1/3 cup oat flour

  • 1/2 cup chopped walnuts

  • 1/2 cup dried tart cherries [high in vit c, polyphenols; small amounts of melatonin + tryptophan, yay for relaxation]

  • 1/4 cup your fave chocolate chips

  • OPTIONAL BUT HIGHLY ENCOURAGED - a scoop of sourdough starter


  1. pre-heat oven to 400F. place sweet potato on baking sheet and bake for an hour. if you can slide a knife in and out without resistance, it's ready. set aside to cool.

  2. adjust oven temperature to 350 degrees F and grease a muffin tin with a bit of coconut oil. set aside.

  3. once sweet potato is cool, remove skin [should come off quite easily] and mash with fork in a large mixing bowl. add maple syrup, tahini, vanilla extract, and melted coconut oil and stir to combine.

  4. add cacao powder, sea salt, and baking powder and stir to combine. then add almond flour and stir until a thick, scoopable batter is achieved. it will be quite wet, making them moist when cooked.

  5. transfer batter to your muffin tin[s] and spread into an even layer using a spoon or rubber spatula. then top with walnuts and chocolate chips [optional].

  6. bake on the center rack [at 350 F / 176 C] for 30-45 minutes, depending on how moist you like your brownies. the brownie edges should appear slightly dry and. a toothpick inserted into the center will come out relatively clean. remove from oven and let cool in the pan for 30 minutes – 1 hour.

  7. remove from tins [or eat with a fork out of the pan, I'm not one to judge]. enjoy warm or room temperature. store leftovers covered at room temperature up to 3 days, in the refrigerator up to 5-7 days, or in the freezer up to 1 month.

  8. OPTIONAL BUT RECOMMENDED - add a scoop of ice cream and some rose petals for a self-loving snack 🌹



*hot take - dairy isn't inherently bad for us or our cycles, the quality of your dairy matters [local, grass fed bb]. if you're having issues with dairy, it might be an indicator of something else going on. book a consultation if you have questions and let's see what we can figure out together.




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