Sourdough Bagels

Oh, the magic of sourdough! I could gush about it forever—*cue happy foodie drool*. Not only is it delicious, but it’s also full of nutrients! Sourdough has several unique benefits compared to regular bread, particularly when it comes to digestion, nutrient absorption, and blood sugar regulation. This blood sugar regulation ability along with its powerhouse gut-friendly properties make it an ideal choice for female endocrine health & wellness. It is especially beneficial during the follicular phase when fermented foods are a priority, and the luteal phase, which requires extra healthy carbohydrates as you gear up for you period.

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INGREDIENTS

• 3/4 cup bubbly, active starter

• 1 cup warm water 

• 2 tbsp organic cane sugar or coconut sugar 

• 4 cups of organic bread flour

• 1 & 1/2 tsp of sea salt or mineral salt

• 1 tbsp raw honey

• Avocado oil for coating 

INSTRUCTIONS

1. Make the Dough

• In a large bowl, gently whisk the starter, water, and sugar until combined

• Add the flour and salt 

• Knead the dough for about 5–7 minutes until smooth and slightly firm

• Cover and let rest at room temperature for 10–12 hours (overnight) until puffy

2. Shape the Bagels

• Turn the dough onto a floured surface, and divide it into 8 equal pieces

• Roll each piece into a ball, then poke a hole in the center with your finger and stretch it slightly

• Place bagels on a parchment-lined baking sheet, cover, and let them rest for 30 minutes to 1 hour

3. Boil the Bagels

• Preheat the oven to 425°F (220°C)

• Bring a large pot of water to a boil and add 1 tbsp honey

• Boil each bagel for 30 seconds per side, then place back on the baking sheet

4. Bake the Bagels

• Sprinkle with toppings if desired

• Bake for 20–25 minutes until golden brown

• Cool on a wire rack and enjoy!

RECIPE NOTES/TIPS

• This recipes makes 8 bagels

Want to rev up your cycle-syncing bagel game even further? Check out the tips below! 👇🏼

Follicular Phase (Day 1–14) – High Fiber & Gut-Friendly Bagels

During this phase, focus on fermented foods and easy-to-digest carbs to support estrogen metabolism and gut health.

Modifications:

• Use whole wheat flour for extra fiber (You may need to add a little extra water since whole wheat flour tends to make the dough dryer).

• Add flaxseeds or ground chia seeds for omega-3s, fiber, and hormone-balancing properties.

• Mix turmeric into the dough (½ tsp) for its anti-inflammatory benefits.

Toppings:

• Sesame seeds (support hormone production)

• Poppy seeds (rich in zinc)

Luteal Phase (Days 17–28) – Nourishing, Comforting Bagels

During this phase, your body craves slow-digesting carbs and magnesium-rich foods to stabilize blood sugar and support progesterone.

Modifications:

• Use spelt flour for a softer, easier-to-digest bagel.

• Add a little sweet potato purée or mashed banana (¼ cup) to the dough for extra natural sweetness and magnesium (if you do, increase the flour a tad to the desired texture).

• Mix in cinnamon (1 tsp) for blood sugar balance.

Toppings:

• Pumpkin seeds (for progesterone support)

• Sunflower seeds (rich in vitamin B6)