This quick wrap is a great example of how simple ingredients can come together to support balanced energy and hormone health. The tofu provides plant-based protein to help stabilize blood sugar—an important foundation for keeping cortisol and insulin levels steady throughout the day. Crunchy cabbage from the slaw mix adds fiber that supports digestion and helps the body eliminate excess hormones through the gut. Finished with a creamy coconut yogurt and hot sauce drizzle, this wrap delivers flavor while keeping things light, nourishing, and satisfying. It’s an easy lunch or snack that supports steady energy without the afternoon crash.
Ingredients:
- 5 ozs Tofu (extra-firm, patted dry)
- 1/4 tsp Garlic Powder
- 1/4 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 1/16 oz Avocado Oil Spray
- 2 tbsps Unsweetened Coconut Yogurt
- 1 tbsp Hot Sauce
- 1 cup Coleslaw Mix
- 1 Brown Rice Tortilla
Instructions:
- Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper.
- Shred the tofu using the large holes of a box grater and place it on the baking sheet. Toss the tofu with garlic powder, paprika, salt, and pepper. Spray with oil, spread out evenly, and cook in the oven for 10 to 15 minutes until browned and cooked through.
- Meanwhile, in a bowl, combine the yogurt and hot sauce. Add the coleslaw and toss to combine. Season with salt and pepper.
- Lay the tortillas flat. Divide the coleslaw and tofu evenly among them. Roll each wrap tightly, tucking in the sides to form a burrito. Enjoy!
This vibrant bowl supports hormone balance with simple, nourishing ingredients. Wild salmon provides omega-3s to reduce inflammation, while jasmine rice helps stabilize blood sugar and cortisol levels. Ginger, lime, and fiber-rich vegetables support digestion and estrogen metabolism, and healthy fats from sesame oil and peanuts help keep energy steady while supporting mood and healthy hormone function.
Ingredients:
- 3/4 cup Jasmine Rice (dry, rinsed)
- 1 1/2 tbsps Tamari
- 1 1/2 tbsps Sesame Oil (divided)
- 1/2 Lime (medium, zested, juiced)
- 1 tsp Ginger (fresh, grated)
- 2 tsps Coconut Sugar
- 12 ozs Salmon Fillet (skinless, cut into large cubes)
- 4 cups Baby Spinach
- Sea Salt & Black Pepper (to taste)
- 1 Carrot (medium, peeled, grated)
- 2 tbsps Raw Peanuts (chopped)
- 2 tbsps Cilantro (chopped)
Instructions:
- Cook the rice according to the package directions. Meanwhile, preheat the air fryer to 400ºF (205ºC).
- In a large bowl, whisk together the tamari, 2/3 of the oil, lime zest, lime juice, ginger, and sugar. Remove half of the sauce and set it aside in a small bowl. Add the salmon to the large bowl and toss to combine.
- Transfer the salmon to the air fryer basket. Cook for five to seven minutes until cooked through, flipping halfway.
- Meanwhile, heat a large nonstick pan over medium heat. Add the remaining oil and the spinach. Cook for three minutes until just wilted. Season with salt and pepper.
- Divide the rice evenly between bowls. Top with the salmon, cooked spinach, carrots, peanuts, and cilantro. Drizzle the remaining sauce over top and enjoy!
2 servings
A nourishing creamy Filipino vegetable soup packed with anti-inflammatory ingredients to support hormone health, digestion, and balanced energy.
Ingredients:
- 1 cup Green Beans (trimmed, halved)
- 1 Zucchini (medium, cut into half-moons)
- 1 Eggplant (medium, cut into half-moons)
- 1 Sweet Potato (large, peeled, chopped)
- 1 1/2 tbsps Extra Virgin Olive Oil
- 1/2 Yellow Onion (large, thinly sliced)
- 5 Garlic (clove, finely chopped)
- 1 tbsp Ginger (fresh, finely chopped)
- Sea Salt & Black Pepper (to taste)
- 1 2/3 cups Canned Coconut Milk
- 6 cups Baby Spinach
- 1/4 cup Cilantro (chopped)
Instructions:
- Bring a large pot of salted water to a boil. Working in batches, boil the green beans for one minute until just tender. Then, boil the zucchini and eggplant for two minutes until just tender. Finally, boil the sweet potatoes for five minutes until just tender. Drain well and set aside.
- In the same pot, heat the oil over medium heat. Add the onion, garlic, ginger, salt, and pepper. Cook, stirring occasionally, for four to six minutes until the onion is softened.
- Add the coconut milk. Scrape the bottom of the pot to release any browned bits, and bring to a gentle boil.
- Add the spinach and cook for one minute until just wilted. Add the reserved vegetables. Reduce the heat to medium and simmer for five minutes, stirring occasionally.
- Remove from the heat and stir in the cilantro. Divide evenly between bowls and enjoy!
This is one of my favorite “real food” snack boxes when I want something savory, satisfying, and actually stabilizing — not the kind of snack that leaves you hunting for chocolate 45 minutes later. It’s simple. It’s nutrient-dense. And it works. This is the kind of snack that says: “I care about my nervous system and my blood sugar.” Not restrictive. Not complicated. Just supportive.
Ingredients:
- ¾ cup assorted olives, finely chopped
- ½ medium cucumber, finely chopped
- ½ large red bell pepper, finely chopped
- 1 tbsp shallot, finely chopped
- 1 cup hummus
- 1 oz seed crackers (I use Mary’s Gone Crackers)
Instructions:
1. In a bowl, combine the chopped olives, cucumber, bell pepper, and shallot. Mix gently.
2. Divide the chopped salad, hummus, and crackers evenly between plates or in containers with separate compartments. Enjoy!
3 servings
This meal is such a simple win for your body. You’ve got heart-loving healthy fats from extra virgin olive oil and avocado, which help support balanced cholesterol and keep inflammation in check. Broccoli and cilantro bring in a boost of vitamins, minerals, and antioxidants to support your immune system and overall health. And the cod? It’s a lean, high-quality protein that helps with muscle repair and keeps you feeling satisfied—without loading you up on saturated fat. Nourishing, balanced, and actually doable.
Ingredients:
- 1/2 cup Jasmine Rice (dry)
- 1 cup Broccoli (small florets)
- 1 Cod Fillet
- 1 tbsp Extra Virgin Olive Oil
- 1 Garlic (clove, minced)
- 1 tsp Chili Flakes
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Lime Juice
- 1/2 Avocado (medium, sliced)
- 2 tbsps Cilantro (chopped)
Instructions:
- Cook the rice according to the package directions. During the last three minutes of cooking, top the rice with the broccoli florets. Keep covered.
- Meanwhile, add the fish to a bowl with the oil, garlic, chili flakes, salt, and pepper and marinate for 10 minutes.
- Heat a large pan over medium-high heat. Add the fish and cook for three to four minutes until fully cooked, breaking it up as it cooks. Drizzle with lime juice.
- Divide the rice, broccoli, and fish evenly into bowls. Top with avocado and cilantro. Enjoy!
