In order to balance those hormones naturally, it’s important to think about incorporating the following foods into your diet;
- Eat whole foods not processed
- Choose complex carbohydrates, whole-grain oats.
- Eat good fats:
- Omega 3 fatty acids, flaxseeds, chia seeds (good amounts also available in fatty fish)
- Monounsaturated fatty acids found in olive oil and avocados
- Eat the rainbow, as many colorful vegetables as you can
- Eat good quality proteins daily, chia seeds, eggs, quinoa flakes, nuts and seeds, wild-caught fish, grass-fed meats, fermented tofu
- Eat cruciferous vegetables daily – broccoli, kale, cabbage, broccoli sprouts, Brussel sprouts
- Include fiber-rich foods into your diet daily – pulses, beans, lentils, vegetables, nuts and seeds
- Stay hydrated, start the day with a mug of hot water with lemon
- Choose organic wherever possible, especially in your dairy or milk alternative products.
When thinking about breakfast, here are a few example recipes we recommend to kick start your day, which you can make quickly and simply, incorporating the above key ingredients.
Full of healthy fats and protein. You can make a batch of this on a Sunday and it will store for 1-2 weeks in an air tight container or a glass jar.
- 200g wholegrain oats
- 100g quinoa flakes
- 50g pumpkin seeds
- 50g sunflower seeds
- 50g linseeds / flaxseed
- 50g chia seeds
- 100g whole almonds (can reduce)
- 1-2 tbsp raw honey
- 80g coconut oil, raw – melted
- 50g coconut flakes
- 50g goji berries
- 2 tbsp cacao nibs
- 1-2 tbsp cacao powder
- Natural yoghurt
- Oat milk
- Blueberries or raspberries
Pre-heat oven to 180 degrees. Line a large shallow baking tray with baking parchment.
- Mix the oats, seeds and nuts in a bowl.
- Stir through the melted coconut oil so it’s well mixed through.
- Spread out onto the lined baking tray.
- Drizzle over the honey.
- Bake in the oven for 10 minutes, BUT keep an eye on it and pull it out after 5 minutes to stir and mix the toasted top layer so you get an even colour.
- After 10 minutes, sprinkle the coconut flakes onto the top layer and bake for a final 2 minutes, be careful not to burn.
- Remove from the oven, sprinkle over the goji berries and leave to cool in the tray.
- Pour into an airtight container or ideally a glass jar and it will keep for about 2 weeks.
- Serve with some fresh berries, milk and/or yoghurt of your choice.
Supports you when feeling a little low around your period.
- 2 x tbsp. cacao powder
- ¼ tsp cinnamon
- 1 x tbsp. almond butter
- 1 x tbsp. chia seeds
- 1 x small avocado
- Small handful of frozen raspberries
- ½ banana
- 1 x tsp raw honey (add more if you prefer a little sweeter)
- 400 ml of oat milk (we like Plenish!)
Blend all ingredients in a blender and serve.
Get your greens in at breakfast! It’s important to balance your smoothies, limit fruit as it will raise your blood sugar levels.
- 1-2 x large handfuls of spinach
- 1 x tablespoon Flaxseed
- 1 x tablespoon of chia seeds
- 1 x banana
- ¼ teaspoon of cinnamon
- 400ml of oat milk
Blend all ingredients in a blender and serve.
A delicious, quick breakfast alternative and great when you need to take breakfast on route with you in the morning!
- 2 x tablespoons of chia seeds
- 1/2 a cup of berries or fruit of your choice
- 1 x teaspoon of vanilla essence
- 250ml of plant based milk
- Topping choices: goji berries, bee pollen, crushed nuts and seeds
- Add all ingredients into a jar, close the lid and shake until combined. Leave to stand for 15 minutes before eating.
- To give you that little boost of energy in the morning you can add a tablespoon or raw cacao – just delicious! Great on days your feeling a little low.
A lower sugar alternative jam, made from whole fruits with the added benefit of omega-3 fatty acids from the chia seeds. It’s delicious and so simple! For a thicker jam consistency just at more chia seeds.
- 400g berries – fresh or frozen
- 4tbsp chia seeds
- 2 tbsp maple syrup or coconut syrup
- 1tbsp lemon juice
- Place the berries in a pan and heat gently. Mash them up with a spoon to break them up.
- Add the chia seeds, maple syrup and lemon juice and simmer gently for 5 minutes.
- The mixture will thicken. Take off the heat and allow to cool.
- Pour in a glass jar or air-tight container and store in the refrigerator.
- The jam will keep in the fridge for up to 2 weeks
THE LIFE-CHANGING LOAF OF BREAD – Recipe from My New Roots!
This is by far the best gluten-free bread recipe we have ever tried – we’ve tried lots. This recipe is from whole foods, and using whole ingredients, rather than ground (can be much better for blood sugar balancing and cravings), plus its rich in some of the hormone loving ingredients we shared, particularly nuts and seeds. It’s super easy and we encourage you all to give it a go.
Makes 1 loaf
- 1 cup / 135g sunflower seeds
- ½ cup / 90g flax seeds
- ½ cup / 65g hazelnuts or almonds
- 1 ½ cups / 145g rolled oats
- 2 Tbsp. chia seeds
- 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
- 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
- 1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
- 3 Tbsp. melted coconut oil or ghee
- 1 ½ cups / 350ml water
- In a flexible, silicon loaf pan combine all dry ingredients, stirring well.
- Whisk maple syrup, oil and water together in a measuring cup.
- Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).
- Smooth out the top with the back of a spoon. \
- Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.
- Preheat oven to 350°F / 175°C.
- Place loaf pan in the oven on the middle rack, and bake for 20 minutes.
- Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes.
- Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
- Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!