As we’ve discussed many times, I LOVE tahini, so this recipe just fits so beautifully with all of these flavors.Shawarma spice is warm, earthy, savory, and just a little smoky. The blend typically includes cumin and coriander for that earthy, citrusy base, paprika for color and mild smokiness, turmeric for its gorgeous golden hue, garlic powder for savory depth, and warm spices like cinnamon, cardamom, cloves, and allspice.
It is DELICIOUS and the good news is you can usually find a ready-made shawarma spice blend right at the grocery store.
You can also swap the shawarma seasoning for **za’atar**, which is another blend I absolutely love. Za’atar typically contains dried wild thyme, ground sumac, toasted sesame seeds, and salt. The sumac gives it this slightly bright, tangy flavor that is SO good with tahini.
And while you have the za’atar out, try it with cream cheese and cucumbers. Trust me. So simple and so freaking good.
You can find za’atar already blended at most grocery stores, too, which means no measuring out twelve different spices just to make dinner. We love that.
Ingredients:
- 7 ozs Tofu (extra-firm, pressed, cubed)
- 1/16 oz Avocado Oil Spray
- 1/2 tsp Shawarma Spice Blend
- 2 tsps Cornstarch
- 2 tsps Water
- 1 tsp Tahini
- 1/2 tsp Lemon Juice
- 3/4 cup Purple Cabbage (thinly sliced)
- Sea Salt & Black Pepper (to taste)
- 1/2 Cucumber (small, sliced)
- 1 Brown Rice Tortilla (large)
Directions
- Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper.
- Add the tofu cubes to a bowl and gently toss with the oil and shawarma spice. Add the cornstarch and gently toss until the tofu is well coated. Arrange the tofu on the prepared baking sheet. Cook in the oven for 20 minutes until crispy.
- In a medium bowl, whisk together the water, tahini, and lemon juice until smooth. Add the cabbage and toss to combine. Season with the salt and pepper.
- To assemble, top each tortilla with the cabbage, tofu, and cucumber. Roll tightly into a wrap. Enjoy!
1 serving
If you've been struggling with energy crashes, intense cravings, mood swings, or feeling hungry all the time, your hormones might not be the only thing asking for attention.
One of the biggest foundations of hormone health is something many women overlook: **blood sugar balance**.
When your blood sugar is constantly rising and falling throughout the day, your body has to work overtime to keep everything stable. Those frequent spikes and crashes can affect cortisol, insulin, and other hormones that influence your energy, metabolism, mood, and overall well-being.
The good news? Supporting healthy blood sugar doesn't require perfection or cutting out all of your favorite foods.
It starts with creating meals that help your body feel nourished and supported.
One of the easiest ways to do this is by building balanced meals that include:
* A quality source of protein
* Healthy fats
* Fiber-rich carbohydrates
* Plenty of colorful fruits and vegetables
This combination helps slow digestion, keeps you feeling fuller for longer, and provides a steadier release of energy throughout the day.
Skipping meals, surviving on coffee until lunch, or grabbing sugary snacks when you're exhausted can all lead to bigger blood sugar swings. While these habits are incredibly common—especially for busy women—they can leave you feeling tired, irritable, and constantly reaching for your next energy boost.
Instead of focusing on restriction, focus on consistency.
Aim to eat regular meals throughout the day, include protein with every meal, stay hydrated, and avoid going long periods without eating if possible. Small, sustainable habits often make a much bigger difference than extreme diets ever will.
It's also important to remember that stress plays a role here too. When your body is under constant stress, cortisol levels can rise, making it even harder to keep blood sugar stable. That's why supporting your nervous system through quality sleep, movement you enjoy, and moments of rest is just as important as what's on your plate.
Hormone health is never about finding one magic supplement or following the latest wellness trend.
It's about giving your body consistent signals that it's safe, nourished, and supported.
When you begin supporting your blood sugar with simple daily habits, many women notice steadier energy, fewer cravings, improved focus, and a more balanced relationship with food.
If you're ready to learn how to work with your hormones instead of against them, grab my free Cycle Syncing Guide. You'll discover simple ways to nourish your body throughout each phase of your cycle so you can feel your best—without restrictive rules or complicated routines.
Chocolate Peanut Butter Cup Smoothie 🍫🥜
I sometimes really like dessert. I didn’t used to, but then motherhood happened and apparently motherhood = I love chocolate. 🤣
So I decided to work on getting my smoothie game back on and figured, why not make some of them taste like dessert?
Enter: the Chocolate PB Cup Smoothie.
It has chocolate. It has peanut butter. It’s creamy, sweet and somehow also PACKED with spinach and cauliflower. And yes, it turns out very green despite the chocolate situation. 😂
Even better, pretty much everything we’re throwing in here brings something nutritionally to the table.
🍫 Chocolate PB Cup Smoothie
Blend together:
- 1 cup spinach
- 1 banana
- 1 cup frozen cauliflower
- 1½ tbsp organic peanut butter
- 1 scoop chocolate protein powder
- 1 cup unsweetened almond milk
- 1 tsp vanilla
- Cinnamon
- Pinch of salt
Blend until completely smooth and creamy. Add a little more almond milk if you prefer a thinner smoothie.
So delicious. And SO green. 💚
But What Are We Actually Getting From It?
🥬 Spinach: Gives you folate, vitamin K, carotenoids and other micronutrients—and when you blend it with chocolate, peanut butter and banana, you barely notice it’s there.
🥦 Cauliflower: This is one of my favorite smoothie tricks. Frozen cauliflower adds creaminess without adding much sweetness, plus you’re getting fiber, vitamin C and compounds found in cruciferous vegetables.
🍌 Banana: Adds natural sweetness and that thick, creamy smoothie texture, while also providing potassium, vitamin B6 and carbohydrates.
🥜 Peanut Butter: Adds healthy fats and a little extra protein, which makes this smoothie more satisfying and, obviously, makes the chocolate situation approximately 1,000 times better.
🍫 Chocolate protein powder: Protein is what turns this from basically a chocolate milkshake with vegetables into something that can actually help keep you full and support steadier energy and blood sugar. The exact nutrition will depend on the protein powder you choose but this is the one I use sometimes.
✨ Cinnamon: More than just flavor! Cinnamon contains antioxidant plant compounds, and research has looked at its potential role in supporting glucose metabolism.
Why I Love This One
For me, healthy eating doesn't mean pretending I don't want chocolate. I would MUCH rather find ways to make the foods I genuinely enjoy work for me.
This smoothie gives you protein + healthy fat + fiber + fruits and vegetables while still tasting like something you actually want to eat.
And if you’re trying to sneak more vegetables into your day without sitting down to yet another giant bowl of greens, this is a very easy place to start.
Chocolate + peanut butter + two whole cups of veggies?
I’ll take it. 🍫💚
I love tahini - truly. It's one of my favorite things to use; whether that's in my breakfast, my salad, in my desserts and well you get the idea, it can be used in so many ways!
This is one of those breakfasts (or snacks!) that packs a whole lot of nourishment into one bowl. The combination of protein powder, chia seeds, tahini, and oats gives you protein, healthy fats, and fiber to help keep you full and support steadier blood sugar and energy. Chia seeds are also a great plant-based source of omega-3s, while tahini provides minerals like calcium and magnesium. And those blueberries aren't just there because they're delicious, they're packed with antioxidants and vitamin C. It's balanced, satisfying, and a perfect example of how we can build meals that support our bodies without making nutrition ridiculously complicated.
Ingredients:
- 1 1/2 cups Unsweetened Almond Milk
- 3/4 cup Unsweetened Coconut Yogurt
- 1 cup Oats
- 1/2 cup Chia Seeds
- 1 cup Vanilla Protein Powder
- 3 tbsps Tahini
- 1 1/3 cups Blueberries
Instructions:
- In a blender, combine the milk, yogurt, oats, chia seeds, and protein powder. Blend on high until smooth.
- Pour into a sealed container and refrigerate overnight or for at least eight hours.
- Divide the oats evenly between bowls or containers. Top with tahini and blueberries. Enjoy!
4 servings
If you've spent any time on social media lately, you've probably noticed that protein is everywhere.
From high-protein snacks to meal plans promising 150 grams a day, it's easy to wonder if you're eating enough—or if you should be trying to hit a specific number.
This is one of the questions I hear most often from both my private clients and the women I work with every day:
"How much protein do I actually need?"
The answer is a little more nuanced than you might expect.
There Isn't One Perfect Protein Goal
Despite what many wellness influencers claim, there isn't one magic protein target that works for every woman.
Your protein needs depend on several factors, including:
- Your age
- Your activity level
- Your overall health
- Your hormone health
- Whether you're pregnant, breastfeeding, or recovering from illness or injury
- Your personal health goals
While your individual needs may vary, one thing I consistently see is that many women simply aren't eating enough protein throughout the day.
Why Protein Matters for Women's Health
Protein isn't just important for building muscle.
It plays a role in many of the body's daily functions and can help support:
- Healthy blood sugar balance
- Hormone production
- Muscle maintenance as you age
- Feeling full and satisfied after meals
- More consistent energy levels
- Recovery after exercise
- Overall metabolic health
When meals are low in protein, it's often harder to stay energized and satisfied, which can leave you reaching for snacks or experiencing blood sugar highs and crashes throughout the day.
A Simple Protein Goal Most Women Can Start With
Rather than stressing over hitting an exact daily number, I encourage women to focus on consistency first.
A practical starting point is to include a quality source of protein at every meal and aim for roughly 20 to 30 grams of protein per meal, understanding that your personal needs may be higher or lower.
Some nutritious protein sources include:
- Eggs
- Beans and lentils
- 100% grass-fed, grass-finished beef
- Pasture-raised chicken
- Wild-caught fish
- Organic tofu
- Edamame
- Nuts and seeds
If you enjoy soy foods like tofu or edamame, choosing organic when possible can help reduce exposure to pesticides commonly used in conventional soybean farming.
Quality Matters, Too
Protein isn't just about quantity.
Whenever it's realistic for your budget and lifestyle, try to choose high-quality sources. I love visiting local farmers markets and getting to know the people raising my food. Buying meat, eggs, and fish from farms and fisheries you trust can be a meaningful way to support both your health and your local community.
It's also important to remember that protein works best as part of a balanced meal. Pair it with healthy fats, fiber-rich vegetables, and quality carbohydrates to help support stable blood sugar, digestion, and long-lasting energy.
Small Changes Make a Big Difference
One thing I remind my clients often is that you don't need to chase the "perfect" protein goal.
If you're currently eating very little protein, simply adding a little more to each meal can have a noticeable impact on your energy, fullness, and overall well-being.
Nutrition isn't about perfection—it's about building habits you can actually maintain.
Small, consistent changes almost always create better long-term results than trying to overhaul everything overnight.
Looking for more simple ways to support your hormones naturally? Grab my free Cycle Syncing Guide and learn how to nourish your body in each phase of your menstrual cycle with realistic nutrition tips that fit real life.
