This recipe isn’t just tasty; it’s packed with ingredients that love your body back. The healthy fats from tahini and hemp seeds support heart health by helping manage cholesterol levels, while the oats add fiber for an extra heart-friendly boost. It also delivers key minerals like calcium, phosphorus, and magnesium from oats and tahini, which are essential for keeping your bones strong and healthy. And when it comes to energy and metabolism? The B-vitamins in the oats and hemp seeds, along with a solid dose of protein, help fuel your body and support everything from daily energy to tissue repair. So yes, this snack checks all the boxes—nourishing, satisfying, and totally hormone-supportive.
Ingredients:
- 1 1/2 cups Oats (rolled)
- 1/4 cup Unsweetened Shredded Coconut
- 2 tbsps Hemp Seeds
- 1/4 tsp Sea Salt
- 1/2 cup Tahini
- 1/4 cup Maple Syrup
- 1 tsp Vanilla Extract
Instructions:
- Add the oats, shredded coconut, hemp seeds, and salt to a food processor. Blend until it starts to combine and form small, crumbly pieces.
- Add the tahini, maple syrup, and vanilla and blend again until the mixture is combined.
- Use a 1-inch (2.5 cm) cookie scoop or a teaspoon to scoop out the mixture and roll it into balls. Continue until all of the mixture has been used.
- Chill in the fridge for 15 minutes to allow them to set. Enjoy!
This recipe is a win for your hormones + gut because it's packed with protein (thanks to the protein powder + almond butter), which helps your body build hormones, repair tissues, and keep your energy steady.
Strawberries have fiber and antioxidants to keep your digestion happy and your blood sugar balanced—two big wins for hormone health. Plus, the antioxidants in berries help your cells handle stress (especially helpful when estrogen levels are low).
You’ll also get a dose of Vitamin C, calcium, and iron to support your immune system, bones, and oxygen flow.
Ingredients:
- 1/4 cup Vanilla Protein Powder
- 1 1/2 cups Unsweetened Coconut Yogurt
- 1 cup Strawberries (chopped, divided)
- 1 tbsp Almond Butter (divided)
Instructions:
- Mix the protein powder into the coconut yogurt.
- Place half the coconut yogurt in a glass jar or bowl. Top with half the strawberries and half the almond butter. Add the remaining coconut yogurt, strawberries, and almond butter. Enjoy!
Carrots are a superstar during the follicular phase, not just because they’re crunchy and satisfying when you're craving something fresh, but because they help support estrogen balance. Right after your period, estrogen starts rising, boosting your energy, mood, and focus. But too much estrogen (or not clearing it properly) can lead to bloating, breakouts, and PMS later on. Carrots contain unique fibers that bind to excess estrogen in the digestive tract, helping your body eliminate it more efficiently; think of them as little hormone helpers sweeping things out! A study in Nutrition and Cancer (1991) found that fiber, like that in raw carrots, supports estrogen elimination, which may help prevent estrogen dominance symptoms.
For an easy way to support your hormones, try eating raw carrots a few times a week—like in a simple carrot salad with apple cider vinegar and olive oil to keep things flowing smoothly, both literally and hormonally.
Ingredients
- 12 Carrot (medium, washed)
- 2 tbsps Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 2 stalks Green Onion (chopped)
- 1/3 cup Cilantro (chopped)
- 3 tbsps Fresh Dill (chopped)
- 1/2 Lime (juiced)
Instructions
- Preheat the grill to medium-high heat. Coat the carrots in oil, salt, and pepper.
- Place the carrots on the grill. Cook for 12 to 14 minutes until slightly charred and fork tender, rotating every few minutes.
- Plate the grilled carrots and top with green onion, cilantro, dill, and lime juice. Divide evenly between plates and enjoy!
Looking for a wholesome, fiber-packed snack that satisfies your sweet tooth? These Banana Chia Crisps are not only delicious but also loaded with health benefits!
🍌 Dietary Fiber Boost – Thanks to the chia seeds, these crisps are rich in fiber, supporting a healthy digestive system, reducing cholesterol, and helping regulate blood sugar levels. Plus, fiber promotes feelings of fullness, making it easier to stay satisfied longer!
❤️ Potassium Powerhouse – Bananas bring a natural sweetness and a generous dose of potassium, which supports heart health by regulating blood pressure and maintaining muscle and nerve function.
🌟 Antioxidant Protection – A dash of cinnamon adds more than just flavor—it’s packed with antioxidants that protect your body from oxidative stress and may lower the risk of chronic diseases.
Perfect for a quick snack or a healthy treat for the kids, these crisps are a must-try!
Ingredients:
- 1 Banana (medium, ripe)
- 1/4 cup Chia Seeds
- 1 tsp Cinnamon
Instructions:
- Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
- In a small bowl, mash banana with the back of a fork. Mix in chia and cinnamon until combined.
- Transfer small dollops to the baking sheet. Press down gently using your fingers or the back of the fork. Bake for 20 to 25 minutes.
- Remove from oven. Let cool and enjoy!
A hearty and flavorful salad that’s anything but boring! This Lentil and Cauliflower Salad with Orange Tahini Dressing is packed with protein-rich lentils, roasted cauliflower, and a bright, creamy citrus tahini dressing that ties it all together. It’s the perfect balance of fresh, zesty, and satisfying perfect for a quick lunch, meal prep, or a nutrient-dense side dish. Bonus: It’s completely plant-based and loaded with fiber to keep you feeling full and energized!
Ingredients:
- 1/2 cup Dry Green Lentils (rinsed)
- 1 head Cauliflower (medium, cut into florets)
- 1 tbsp Moroccan Spice Blend
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Tahini
- 1/2 Navel Orange (large, zested, juiced)
- 1/2 Lemon (juiced)
- 8 cups Arugula
- 1/2 cup Pitted Dates (chopped)
- Organic chicken (we do ours from the local farm, this will add some extra protein which can help in so many ways!)
Instructions:
- Cook the lentils according to the package directions. Once cooked, drain and rinse under cold water and set aside.
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Toss the cauliflower with the Moroccan spice blend, salt, and pepper until well coated. Arrange the cauliflower on the prepared baking sheet and bake for 25 to 30 minutes until cooked and browned slightly, tossing halfway.
- In a small bowl, whisk together the tahini, orange juice and zest, lemon juice, salt, and pepper.
- Place the arugula on a platter and top with the cooked lentils, cauliflower, and dates. Drizzle the tahini dressing over the top. Divide evenly into bowls or plates, and enjoy!
