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Raquel | Midwife

@raquels.pantry

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Femme & Food🐚
Heavy on micronutrients & women’s health. Turning current research into everyday meals.
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Phytic acid is not necessarily bad; it’s a natural compound in seeds and has its beneficial roles. It just matters specifically in the context of mineral absorption, because phytate can bind non-heme iron and make it harder to absorb. That’s why I soak the seeds first, then roast them (better mineral availability and better flavor!!).Pair with vitamin C to boost iron absorption. Coffee, tea, matcha, calcium and other polyphenol-rich drinks are best about 2 hours away from iron-rich meals.And important: if iron is a recurring issue for you, it’s not always just food. Absorption can be impaired by things like H. pylori infection or celiac disease and are worth discussing with your doctor if you have persistent symptoms or low ferritin/iron labs. PMID: 27411077PMID: 29689265Soaked & Roasted Pumpkin Seed ButterIngredients • 250 g raw pumpkin seeds (pepitas) (about 2 cups) • ½–1 tsp flaky salt • 1–2 tsp neutral oil or pumpkin seed oil (optional) 1. Soak seeds overnight (8–12 h), drain, then dry really well. 2. Roast at 170°C / 340°F for 15-20 min until fragrant. 3. Blend with salt until creamy; add 1–2 tsp oil only if it needs help turning smooth. Give it a long blend. In a food processor this can take about 10–15 minutes. Blend in stages and pause occasionally to scrape down the sides and give the machine a short break. As the oils release, the mixture will turn smooth and the butter will become warm and creamy. Lasts about 2-3 weeks in the fridge by @raquels.pantry

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3 months ago

over a century old and still doing the job.I let it sit a couple of hours to extend the activity of the cultures already present, then it goes into the fridge overnight.📌 Save this for tomorrow’s breakfast and follow along for food that shows up so you do too.🥣 Probiotic Bircher Müsli3–4 portionsIngredients • 100 g | 1 cup fine rolled oats • 200 g | ¾ cup (plant-) Greek yogurt + 1 Tbsp • 180 ml | ¾ cup (plant-)milk • 100 ml | ⅓ cup (plant-)kefir + 1 Tbsp • 1 medium apple, grated with skin • juice of ½ lemon • 1 Tbsp golden flaxseed, ground • 1 Tbsp pumpkin seeds, chopped • 2 Tbsp hazelnuts or almonds, chopped • ½ tsp vanilla • pinch salt • optional 1 tsp honeyApple note: Heating apples makes pectin more available, but I kept them raw so the Bircher doesn’t get soggy. 1. Mix oats, milk, yogurt, kefir, flax, vanilla, salt. 2. Grate apples in, add lemon, fold in nuts and seeds. 3. 2–3 hours at room temp to extend the activity of the cultures already present. 4. Then overnight in the fridge to set the texture. 5. Morning: adjust with a splash of milk or kefir. Enjoy <3 by @raquels.pantry

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4 months ago

In my gut-health era 🫧where we eat for ourselves AND for our microbes.Diversity > perfection.A nice alternative for the Christmas holidays: Roasted Red Cabbage with Persimmon, Beluga Lentils & Miso-Balsamic DressingIngredients • 1 small red cabbage (approx. 600–700 g / 1.3–1.5 lb), cut into wedges or strips • 1 medium sweet potato (approx. 250–300 g / 9–10 oz), cut into wedges • 2–3 tbsp olive oil • 1–2 tbsp balsamic vinegar • 1 tsp maple syrup • Salt, pepper • 180 g cooked beluga lentils ( 1 cup cooked) • 1 ripe persimmon, thinly sliced • 1 large shallot, very thinly sliced • Parsley or arugula (for topping) • Pumpkin seeds (optional)Dressing • 1 tsp light miso paste • 2 tbsp tahini or almond butter • 2 tbsp balsamic vinegar • Juice of ½ orange (≈ 2–3 tbsp / 30–45 ml) • 1–2 tsp maple syrup • 2 tbsp olive oil • Salt, to taste 1. Toss red cabbage and sweet potato with olive oil, balsamic vinegar, maple syrup, salt and pepper. 2. Spread on a baking tray and roast at 200 °C / 390 °F for 25–30 minutes, until the edges are lightly caramelized. 3. Cook beluga lentils in salted water until tender but still slightly firm. 4. Whisk together miso paste, tahini/almond butter, balsamic vinegar, orange juice, maple syrup and olive oil. 5. Toss lentils, persimmon and shallots with half of the dressing and arrange in a large bowl. 6. Top with roasted red cabbage and sweet potato wedges. Finish with the remaining dressing and herbs.Enjoy <3 by @raquels.pantry

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6 months ago

The probiotic piña colada that started everything. Back and better than ever.Ultra creamy, refreshing, packed with live cultures and bromelain. Your gut will thank you all summer long.Probiotic Piña Colada (serves 2)½ ripe pineapple, roughly chopped 250 ml / 1 cup soy kefir or dairy kefir 150 ml / ⅔ cup coconut waterJuice of ½ to 1 lime Zest of 1 limePinch of saltBlend until smooth, pour over ice, finish with extra lime zest & enjoy <3Women’s health Gut health Iron deficiency by @raquels.pantry

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a day ago

Sardine Puttanesca with Fresh Tomato Sauce, Crispy Capers, Parsley & perserved LemonA pasta that not only tastes heavenly, but also comes with a plan.Genuinely one of the best pastas I’ve ever made.Do yourself a favor.You’ll find the full recipe on my newsletter, Pass the Salt (link in bio).Enjoy <3Iron Anemia Women’s health by @raquels.pantry

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5 days ago

Swap your guacamole for this iron-rich dip this summer: Sikil Pak with Roasted Tomatoes, Charred Onion & LimeServes 6–8Ingredients* 1½ cups (200 g) pumpkin seeds* 2 medium ripe tomatoes* ½ small white onion* 1 garlic clove** juice of 1 lime (originally orange juice) * 1/2 habanero, seeds removed (optional) * 3 tbsp extra-virgin olive oil* ½ cup packed flat-leaf parsley (originally cilantro)* ¾ tsp kosher salt* 2–4 tbsp water, as neededTo Finish* grated lime zest* extra parsley leaves* flaky salt*For a lower-FODMAP version, replace the garlic clove with 1 tbsp garlic-infused olive oil.Method1. Toast the pumpkin seeds in a large dry skillet over medium heat until fragrant and lightly golden, about 4–5 minutes. Transfer to a bowl.2. In the same skillet, char the tomatoes, onion, and garlic until softened and blistered in spots, about 8–10 minutes.3. Add the toasted pumpkin seeds, tomatoes, onion, garlic, lime juice, olive oil, parsley, and salt to a blender.4. Blend until smooth and creamy. Add 2–4 tablespoons of water as needed until the dip becomes silky but still holds its shape.5. Taste and adjust with additional lime juice or salt if needed.6. Spoon onto a serving plate and use the back of a spoon to create swoops and swirls.7. Finish with a drizzle of olive oil, plenty of lime zest, extra parsley, and a pinch of flaky salt.Enjoy <3(Rest of the recipe in the comments)The bowl is from: @studioaarhus 🐚 by @raquels.pantry

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9 days ago

Before you eat: save your tea, coffee, matcha, and calcium-rich foods for at least two hours after this meal. The vitamin C in the sauce and the red bell pepper significantly enhances iron absorption, but those inhibitors will work against you if taken at the same time.!If you have a diagnosed iron deficiency, please work with your doctor to find the cause. food can support your intake. it cannot do the investigating.The Recipe:Black Bean, Corn Orzo Salad with apricots and green Iron Sauce 2-3 servings. ~5mg iron per serving, ~8mg as a main for two.Ingredients120g orzo 1 can black beans, drained and rinsed very well 250g corn (2 ears fresh, or 1 jar drained) 1 red bell pepper, finely sliced (hello vitamin C, hello better iron absorption) 4 fresh apricots, quartered ½ red onion, very finely sliced (skip if your gut is sensitive to it) 1 ripe avocado, cubed For the Green Iron Sauce Makes 1 x 200ml bottle. Keeps 3 days in the fridge.4 tbsp / 60ml olive oil 40g / ¼ cup pumpkin seeds20g / 2 tbsp sunflower seeds 1 handful fresh parsley A little fresh cilantro 30g / 2 tbsp capers Juice of ½ orange + zest Zest of ½ lime Splash of apple cider vinegar 100ml / ½ cup hot water Salt and pepper to tasteInstructions1. Cook orzo according to package instructions, drain and rinse with cold water.2. If using fresh corn, grill or char the ears in a dry hot pan, turning until browned in spots, then cut the kernels off the cob. if using jarred corn, drain well.3. Blend all sauce ingredients until smooth and creamy. taste and adjust salt, citrus, or pepper.4. Combine orzo, black beans, corn, red pepper, red onion, and apricots in a large bowl.5. Pour over the green iron sauce and toss well.6. Add avocado last and fold in gently.Enjoy <3 by @raquels.pantry

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13 days ago

Where are the tough girls with sensitive bowels?Quinoa porridge with walnut milk, seeds, and warm apricot compote…will be sent out on my Substack tomorrow. link in my bio. You just need to subscribe, and it will land straight in your inbox. 💌A genuinely nourishing morning. by @raquels.pantry

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15 days ago

Dark Chocolate Tahini-Mango- silken Tofu Ice Cream PopsYou need magnesium throughout life and requirements can be higher in phases like pregnancy. But hitting targets consistently through food isn’t always that glamorous.Anyway. Have two of these and you’re good to go. LolRecipe below. 🥭Makes 6 Ice cream pops~190 -200 mg magnesium per Pop (roughly 50–60% of many women’s daily magnesium needs)Ice cream filling* 225 g | 1 cup silken tofu* 75 g | ½ cup soaked cashews ( 20-30 min in hot water)* 150 ml | ⅔ cup coconut cream* 190 g | 1¼ cups ripe mango flesh* 45 g | 3 tbsp tahini* 1 tsp vanilla extract* small pinch flaky salt* optional: ¼–½ tsp ground cardamomChocolate coating* 200–220 g | 7–8 oz 85% dark chocolate* 30 g | ¼ cup cashews, finely chopped* zest of ½ orange* flaky salt* optional: 1 tbsp pumpkin seedsMethod1.Add tofu, soaked cashews, coconut cream, mango, tahini, vanilla, salt and cardamom to a blender. Blend until completely smooth and thick, almost like mousse.2. If your mango isn’t very ripe, blend in 1 soft Medjool date.3. Pour into 6 popsicle moulds and freeze for 6+ hours, ideally overnight.4. Melt chocolate and stir through chopped cashews and orange zest.5. Dip frozen bars into chocolate and finish with flaky salt6. Freeze another 5–10 minutes until the shell sets & Enjoy <3 by @raquels.pantry

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19 days ago

Season 2!150K followers gained through one series. that tells you everything about how real this gap is. it affects all of us.& We are back, baby!This season is still the same deal. Recipes that actually cover the nutrient demands of female physiology. (Because women are not small men.)We need about 18mg of iron a day. men need roughly 8. And yet almost every nutrition default was built around them.So we fix that. one dish at a time. starting with this dressing. pumpkin seeds, sunflower seeds, fresh parsley, citrus to double absorption. around 3mg of iron per per serving (And that’s pretty damn good for a dressing). Meal prep it once and it upgrades everything you eat this week.Full recipe on my newsletter where I go into everything in more depth and the reason behind the ingredients.The link is in my bio to sign up. Enjoy <3 by @raquels.pantry

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16 days ago

In honor of Digestive Health Month, @seed and I saved one last drink recipe for the end. A drink I already made last summer and kept coming back to because it’s just that good. With a few small potential prebiotic perks and an updated recipe. 🌞Cucumber, lime, raw honey, apple cider vinegar and sparkling water somehow turned into the drink everyone is going to make all summer. And we’re calling it now.#SeedPartner #ADRecipe:* ½ cup homemade cucumber juice* 1 tbsp fresh lime juice* 1 tsp raw apple cider vinegar* 1 tsp raw honey* cucumber slices, lime slices & mint* sparkling water + iceFor the cucumber juice: roughly chop a cucumber (you can peel it if you want a milder taste, but you don’t have to), blend until smooth and strain through a nut milk bag or very fine sieve.Dissolve the honey in a splash of warm (not hot) water first, so it distributes evenly through the drink.Then mix everything together, top with sparkling water and enjoy ice cold.Little note: too much apple cider vinegar too often can be harsh on your teeth because of the acidity, so it’s best enjoyed through a straw.Enjoy! by @raquels.pantry

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22 days ago

You asked for more healthyish summer drinks and this is one of the best homemade iced teas i’ve made in a while. It’s black tea, cloudy apple juice, lime, mint & rosemary. that’s it. 🌞700 ml black tea(about 3 cups / 23.7 fl oz)300 ml cloudy apple juice(1¼ cups / 10.1 fl oz)juice of 1 limeFresh mint + rosemarylet it cool completely, pour over lots of ice and finish with fresh mint + rosemary.and if you want a caffeine-free version, peppermint tea works really well too.❤️‍🔥 follow for evidence based ways to cover your nutrition needs through food.If your low on iron, calcium, magnesium…. Or just want Inspiration on nourishing meals, then welcome, you found your page! by @raquels.pantry

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a month ago