Shopping List For Follicular Phase
Food goals for the follicular phase: Eat lighter meals consisting of; phytoestrogen foods, fermented foods (for intestinal health), grains and legumes (for fiber, if tolerated), and good quality, lean proteins with a lot of vegetables (again, for fiber and nutrients). It goes without saying that healthy fats are also key! Foods to avoid during the…
Avocado & Sardines Toast
This is my go-to breakfast for almost all the phases of the month. It is super easy to put together, delicious and rich in good fats, minerals, and vitamins which is exactly what you need to balance your hormones. Ingredients sprouted whole grain bread, toasted 1/2 avocado tomatoes (sliced) canned cod liver or canned sardines…
Shopping list for menstruation phase
Food goals for the menstrual phase: The key goal during this time is to eat foods that are high in nutrients. The foods in previous phases are all helpful. The body is going through a lot of changes; hormones are decreasing and the body is eliminating waste materials and detoxifying, so essential nutrients are necessary…
Buckwheat Pancakes
Ingredients 2 cups buckwheat flour 2 tablespoons sugar (coconut sugar is an option too) 1 tsp maple syrup 2 teaspoons aluminum-free baking powder 1 teaspoon kosher salt 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 teaspoon pure vanilla extract 1 1/2 cup almond milk 2 eggs Directions With hand, mixer mix all ingredients together until…
Wild Rice & Mushrooms (Side Dish)
Ingredients 1 cup wild rice, uncooked 1 cup chopped celery 1 cup sliced mushrooms, brown, Italian, or Crimini 1 medium onion 3 tablespoon butter, unsalted 3 teaspoon thyme, fresh 1/8 cup parsley, fresh 1/2 teaspoon sage, ground 1 teaspoon salt 1 teaspoon black pepper Directions Cook your wild rice according to package directions. …
Coconut Oatmeal with Raspberries
Ingredients 2 cup Oats 4 cup water 1/4 cup maple syrup 1/4 cup coconut, flaked 4 teaspoon Vanilla extract 2 cup raspberries, frozen (you can substitute it with apricot, cantaloupe, fig, guava, persimmon or strawberries) 1 teaspoon sugar 1/8 cup lemon juice 1 tablespoon water 1 cup coconut milk, canned Directions Place oats, water, maple syrup, coconut, and vanilla in a small saucepan and stir well to combine. Heat over medium-low, stirring often to avoid…
Peach Chia Green Smoothie
Prep: 5 mins Serves: 1 Ingredients: 1 peach, pitted 2 cups spinach (or other leafy green – romaine works well too) 2 tablespoons chia seeds ½ frozen banana, peeled ½ orange ¼ cup plain grass-fed yogurt or nut milk of choice (Optional: 1 date for an extra hint of sweetness) Instructions: Place all of the…
Spinach Peach Smoothie
Prep: 15 mins Serves: 1 Ingredients: 1 bunch of spinach 1 bunch dandelion 1 ripe peach ½ tsp star anise, ground ½ tsp vanilla powder or essence 2 tbsp tahini paste (ground sesame seeds) 2 tbsp flax seed, ground 1 tbsp lemon juice 2 pinches of sea salt Instructions: Throw all ingredients into a blender…
Homemade Healthy Energy Bars
Serves: 6-8 Ingredients: ½ cup pumpkin seeds ¼ cup hemp seeds ¼ cup sunflower seeds 2 tablespoons chia seeds ¼ cup rolled oats 2 tablespoons goji berries 8 Medjool dates 3 tablespoons coconut oil 2 tablespoons cacao powder Instructions: Place all of the ingredients in a food processor and begin to chop slowly. Increase the…
Chai Sweet Potato Muffins
Prep: 15 mins Cook: 30 mins Yields: 12 muffins Ingredients: 3 tablespoons ground flaxseed ⅓ cup hot water 2 cups of packed grated sweet potato 1.5 cups organic apple sauce ½ cup ghee, melted (source) ⅓ cup water 1 tablespoon maple syrup 1 cup teff flour (source) 1 cup brown rice flour 2 teaspoons baking…