Dr Wallace’s take on the quesadilla is a great source of iron that satisfies any morning sweet cravings you have on your period.

Ingredients

Serves one

• 1 large wholewheat tortilla wrap
• 1 tbsp almond butter
• Handful of raspberries
• Handful of granola

To serve

• Greek yogurt or coconut yogurt alternative

Method

1. On one half of the tortilla spread the almond butter. 

1. Top with the raspberries (squashing them down with the back of a fork), and sprinkle the granola on top. 

1. Fold over the other half of the tortilla.

1. Place the folded wrap in a frying pan over a medium heat. 

1. Toast for 2–3 minutes, until golden on both sides. 

1. Cut in half, and serve with a dollop of Greek yogurt. 

Hearty, filling food is an absolute must when you’re on your period. And this potato salad provides just that, as well as a great source of brain-loving fats.

Ingredients

Serves two

• 500g baby potatoes, washed and cut into 1cm slices
• Salt and black pepper
• 2 eggs
• 250g asparagus, woody ends removed
• 1 tbsp olive oil
• 2 spring onions, chopped

For the cashew pesto

• 80g cashew nuts
• 4 tbsp olive oil
• Handful of fresh basil leaves
• 1 tbsp parmesan (or nutritional yeast)
• 1 garlic clove
• Zest and juice of 1 lemon

For a quick and tasty dinner, you can’t go wrong with this chicken biriyani. It’s bursting with aromatic spices and it’s high in protein to support aching muscles during your period.

Ingredients

Serves six

• 3 tbsp olive oil
• 1 onion, thinly sliced
• 1 tbsp whole cumin seeds
• 4 boneless chicken thighs, cut into bite-size pieces
• 5 tbsp tomato purée
• 5 tbsp Greek yogurt
• 100g frozen peas
• 5 garlic cloves, crushed
• 2 red chillies, deseeded and finely sliced
• 1 tbsp garam masala
• 1½ tsp ground turmeric
• 350g basmati rice, rinsed until water runs clear
• 1 litre chicken stock
• 1 tsp fine sea salt
• 2 tbsp unsalted butter
• Large handful of fresh coriander leaves, finely chopped, plus more to garnish
• 1 lime, cut into wedges

Method

1. Put the oil into a large pan with a tightly fitting lid and set over a medium heat.
2. Add the onion and cumin seeds and sauté for 10 minutes, stirring frequently, until translucent.
3. Add the chicken, tomato purée, yogurt, peas, garlic, most of the chillies, the garam masala and turmeric and cook for another 5 minutes, until sizzling and aromatic.
4. Stir in the rice, stock and salt (omit the salt if your stock is already salted), bring to the boil, then reduce the heat a little and simmer for 10–15 minutes, until most of the stock has been absorbed. 
5. Stir frequently to prevent the rice sticking and burning.
6. Turn off the heat, place the lid on top and leave to steam for 10 minutes.
7. Stir the butter and most of the coriander through the mixture.
8. Serve with the remaining coriander and sliced chillies scattered over and lime wedges on the side.