From regulating cycles to reducing hormonal symptoms, these dishes use nutrient-dense ingredients to support your endocrine system and overall hormonal health.

Flaxseed & Berry Overnight Oats

(Servings: 2)

Ingredients

  • 1/2 cup (45 g) rolled oats

  • 1 tablespoon ground flaxseeds

  • 1 cup (240 ml) almond milk (or your preferred milk)

  • 1 scoop of protein powder

  • 1/2 cup (75 g) mixed berries (fresh or frozen)

  • 1 teaspoon maple syrup (optional)

Method

  1. In a bowl, combine the rolled oats, ground flaxseeds, protein powder and almond milk.

  2. Stir well, cover, and refrigerate overnight (or for at least 4 hours).

  3. In the morning, stir the oats and top with mixed berries.

  4. Drizzle with maple syrup if desired and enjoy!

Seed Cycling Energy Balls- Follicular Phase (Day 1-14)

(Makes 12-15 balls)

Ingredients

  • 75g pumpkin seeds

  • 40g flaxseeds

  • 100g dates, pitted

  • 2 tbsp almond butter

  • 1 tablespoon coconut oil (melted)

  • ½ tsp vanilla extract

  • 1-2 tbsp desiccated coconut (optional, for rolling)

Method

  1. Blend pumpkin seeds & flaxseeds in a food processor until finely ground.

  2. Add dates, almond butter, coconut oil, cinnamon & vanilla, then blend until sticky.

  3. Roll the mixture into small balls (about 1-inch in diameter).

  4. Roll into small balls, coat with coconut (if using), and chill in the fridge.

  5. Once set, store the energy balls in an airtight container in the fridge for up to 1 week. Enjoy as a snack!

Seed Cycling Energy Balls- Luteal Phase (Day 15-28)

(Makes 12-15 balls)

Ingredients

  • 1/2/75g cup sunflower seeds

  • 1/4 cup/40g sesame seeds

  • 1/2 cup/100g dates, pitted

  • 2 tablespoons cacao powder

  • 1 tablespoon coconut oil (melted)

  • 1 tablespoon maple syrup

  • 1/2 teaspoon vanilla extract

Method

  1. In a food processor, combine sunflower seeds, sesame seeds, dates, cacao powder, coconut oil, maple syrup, and vanilla extract.

  2. Blend until the mixture is sticky and begins to form a dough.

  3. Roll the mixture into small balls (about 1-inch in diameter).

  4. Place the balls on a parchment-lined tray and refrigerate for at least 1 hour.

  5. Once set, store the energy balls in an airtight container in the fridge for up to 1 week. Enjoy as a snack!

(Serves 1)

Ingredients

  • 1 frozen banana

  • 1 tablespoon ashwagandha powder

  • 1 tablespoon maca powder

  • 1 tablespoon almond butter

  • 1 tablespoon cacao powder

  • 1/2 cup (120 ml) almond milk (or your preferred milk)

  • Toppings: chia seeds, granola, sliced fruit, or nut butter

  • optional extras- 1 scoop of collagen or protein powder

Adaptogen Smoothie Bowl

Method

  1. In a blender, combine the frozen banana, ashwagandha powder, maca powder, almond butter, cacao powder, and almond milk.

  2. Blend until smooth and creamy.

  3. Pour into a bowl and top with your choice of chia seeds, granola, sliced fruit, or nut butter.

  4. Serve immediately and enjoy!

(Serves 2)

Ingredients

  • 1 tablespoon sesame oil

  • 1 clove garlic, minced

  • 1 cup (150 g) broccoli florets

  • 1 cup (150 g) bok choy, chopped

  • 1/2 block firm tofu, cubed

  • 1 tablespoon tamari (or soy sauce)

  • 1 teaspoon sesame seeds

  • 1 avocado, sliced

Sesame & Avocado Stir-Fry

Method

  1. Heat sesame oil in a large frying pan or wok over medium heat.

  2. Add minced garlic and sauté for 1-2 minutes until fragrant.

  3. Add the broccoli and bok choy, stir-frying for about 5-7 minutes until tender.

  4. In a separate pan, sauté the tofu with tamari for 5-7 minutes until lightly golden.

  5. Add the cooked tofu to the vegetables and stir to combine.

  6. Top with sesame seeds and sliced avocado. Serve warm!

(Serves 2)

Ingredients

  • 2 chicken breasts

  • 1 tablespoon olive oil

  • 1 tablespoon fresh rosemary, chopped

  • 1 lemon, sliced

  • Salt and pepper to taste

  • 2 medium sweet potatoes, peeled and cubed

  • 1 tablespoon olive oil (for roasting)

  • 1 cup (150 g) mixed roasted vegetables (carrots, parsnips, etc.)

Rosemary & Lemon Chicken

Method

  1. Preheat your oven to 200°C (400°F).

  2. Rub the chicken breasts with olive oil, rosemary, lemon slices, salt, and pepper. Place on a baking tray.

  3. Toss the sweet potato cubes with olive oil, salt, and pepper, and place them on the same tray as the chicken.

  4. Roast in the oven for about 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender.

  5. Serve the rosemary & lemon chicken with roasted veggies and sweet potato mash.

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