20 SIMPLE, EASY AND NOURISHING

RECIPES

For Hormonal Balance

By Jennifer Temple
I HOPE YOU ENJOY MAKING THESE
NOURISHING AND EASY RECIPES.

From my kitchen to
yours!

Jennifer Temple
KALE
Basil Pesto
Ingredients
½ cup Extra Virgin Olive oil
1 cup lightly packed fresh basil
1 cup lightly packed fresh chopped kale
¼ cup raw green pumpkin seeds
¼ tsp Celtic sea salt

Method
Add all of the ingredients to a food processor and
process until smooth. This sauce is so simple but
so delicious…even without all the added cheese
and garlic like traditional pesto.

The uses for this sauce are endless...

Stirred into cooked pasta, stirred into a big
healthy quinoa vegetable bowl, spooned over fried
eggs on a bed of rice, stirred into a hearty serving
of roasted vegetables, as a topping for roasted
butternut squash rounds, stirred into cooked
chickpeas or white navy beans with sprouts and
fresh baby arugula and many, many more creative
menu ideas!
DATE ALMOND
Shake

Ingredients
1 cup of organic whole milk (can also use
almond or oat milk for dairy free)
2 tbsp soaked and peeled almonds
2 pitted Medjool dates
Pinch of cinnamon

Method
Bring the milk, water and spices to a boil and
remove from heat. Add all the ingredients to a
blender and blend on high until frothy. Pour into
your favourite mug and enjoy this cup of love.
This is a great breakfast option for those who
don’t have a big appetite in the morning. You
can also add 1 tbsp of sesame seeds for an added
healthy hair boost! Serves 1.
INSTANT POT COCONUT
RED LENTIL
Kitchari
Ingredients
1/2 cup rinsed red lentils
1/2 cup rinsed white basmati rice
1 1/2 cups water
1 cup coconut milk
1 tbsp ghee
1 tsp coriander
1/2 tsp cumin powder
1/2 tsp turmeric
1/2 tsp sea salt or Himalayan Pink salt
2 tsp grated ginger
chopped cilantro (optional)
lime (optional)

Method
Add all ingredients to an Instant Pot and cook
for 12 minutes and let pressure release for a
minimum of 10 minutes. Serve with steamed or
roasted vegetables and sliced cucumber. Top
with cilantro and a squeeze of lime if desired.
Feel free to cook with more water if you want
more of a soup texture. So tasty and so easy!
Serves 2-4 people.
NOURISHING
Oatmeal

Ingredients
½ cup rolled old-fashioned oats
1 cup water
2 tbsp raisins
1 tbsp dried unsweetened coconut
1 pinch of cardamom or cinnamon
1 tsp ghee
½ tsp grated ginger (optional)

Method
Add all the ingredients to a pot and bring to boil.
Reduce heat to low, cover and let cook 10-15.

Great way to start your day! Serves 1.

TOASTED PUMPKIN
SEED CHICKPEA
Hummus
Ingredients
4 cups of cooked chickpeas (1 1/3 cup dried
chickpeas soaked overnight and cooked until
soft)
½ cup raw pumpkin seeds toasted and cooled
¼ cup olive oil
¼ cup lemon or lime juice
1 ½ Celtic tsp salt
1/3 cup chopped parsley

Method
Soak the dried chickpeas overnight and rinse in
the morning. Cook the chickpeas in a large pot
with enough water to cover by 2 inches. Bring to
a boil and skim off the foam. Cover and reduce
to simmer and cook for 2 hours or until soft.
Thoroughly rinse the chickpeas then add to your
food processor. Add all ingredients to a food
processor and process until smooth. If you are
using canned chickpeas be sure to rinse them
thoroughly in a strainer before using. So tasty!
STEWED
Fruit
Ingredients
1 apple
1 pear
a handful of seasonal fruit such as
blueberries, raspberries or peaches
dash of cinnamon and cloves
1 tsp ghee

Method
Stewed fruit is a light and nourishing breakfast
option when you don’t have a big appetite in the
morning. It’s quick, tasty and easy to digest.

In a small pot add one chopped pear and an

apple and ¼ cup of water (add more if needed).
Add a dash of cinnamon, cloves or cardamom
and 1 tsp of ghee. Bring to a boil, cover and
simmer on medium low for 10-15 minutes or
until the fruit is soft.

Near the end of cooking you can also add some

berries like raspberries or blueberries. Enjoy!
Serves 1.
SUSHI
Bowls
Ingredients
1 cup white rice
1 large avocado diced
2 cups of various steamed vegetables
(broccoli, carrots, bok choy)
1 cup of chopped cucumber
2 sheets of nori seaweed chopped into fine
strips
¼ cup raw sunflower seeds toasted
2 tbsp of raw sesame seeds toasted
Soy sauce or Tamari
Toasted sesame oil or olive oil
Choice of protein (chickpeas, tofu) (optional)

Method
Cook rice according to package directions. Allow
to cool a bit. Divide the rice between 4 bowls and
top with the vegetables and the toasted seeds.
Drizzle desired amount of soy sauce and oil and
then add a generous amount of nori strips on
top. Add your choice of protein if using. This is a
very quick meal to make and it’s fun to eat with
chopsticks.
Enjoy! Serves 4.
SLOW COOKER YELLOW
SPLIT PEA
Soup
Ingredients
2 cups yellow split peas rinsed
5 ½ cups water
1 medium carrot diced
1 ¼ tsp Celtic sea salt
2 large bay leaves
1 tsp dried thyme leaves
¾ tsp dried sage
2 tsp dried oregano
Pepper to taste
Fresh chopped parsley for topping

Method
Add all ingredients (except the parsley) to a slow
cooker and cook on high for 6 hours or 25
minutes in an Instant Pot. So easy!

This soup is delicious on its own but it’s so good

served over a bowl of brown rice spiral noodles
or quinoa topped with fresh parsley and a
drizzle of olive oil. I also like to pair this soup
with a big bowl of roasted rutabaga/squash
wedges.
Enjoy! Serves 4.
INSTANT POT YELLOW
SPLIT PEA
Quinoa Stew
Ingredients
1/2 cup rinsed yellow split peas
1/2 cup rinsed quinoa
2 1/2 cups water
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp turmeric
1 tsp grated ginger
1/2 tsp sea salt or pink Himalayan salt
1 tbsp ghee

Method
Combine all ingredients in an Instant Pot and
cook for 25 min. Let the pressure release
naturally or for a minimum of 10 minutes. This
stew is so easy, hearty and tasty! Can be cooked
with a bit more water to make it more of a soup
consistency. Serve with steamed greens (chard,
collards or kale) and other vegetables such as
steamed or roasted squash/yams. Serves 2-3.
DATE COCONUT
Ojas Balls

Ingredients
1 cup (slightly packed) pitted Medjool dates
1 cup unsweetened shredded coconut
½ cup seeds (sunflower or pumpkin)
½ tbsp ghee (can substitute coconut oil)
1/4 tsp cardamom
1/4 tsp Celtic sea salt

Method
Add all ingredients to food processor and
process until finely ground (will take a few
minutes). Turn out into a bowl and shape into 8
large balls or 16 smaller ones.

These are delicious with your oatmeal for

breakfast or at the end of a meal if you’re
craving a sweet healthy treat!
CHICKPEA CREPES
(Poora)
Ingredients
1 cup chickpea flour
¼ tsp salt
½ tsp turmeric
½ tsp cumin seeds
1 cup room temperature water
2 tbsp chopped cilantro (optional)
Coconut oil for frying

Method
Mix all the dry ingredients then whisk in the water
until the batter is smooth. Stir in the cilantro and
let sit for at least 1 hour.
Preferably using a cast iron skillet heat the pan over
medium-high heat. Add a tsp of coconut oil or
enough to make sure the center of the pan is
coated. Using a ladle, spoon a desired amount of
batter into the center of the pan and cook until
bubbles form on top. Flip and cook 1 minute longer
until a bit browned and cooked through.
This recipe makes approximately 8 smaller crepes
or 4 big ones.

These crepes are a great to have with lentil dahl or

any other Indian style meal. They also make a
delicious base for hummus, avocado and sprouts. So
delicious!
DELICIOUS EVERYDAY
Kitchari
Ingredients
1/2 cup rinsed split yellow mung beans
1/2 cup rinsed white basmati rice
1 tbsp ghee
4 cups water
½ tsp ground coriander
½ tsp ground cumin
½ tsp turmeric
1 tsp grated ginger (optional)
½ tsp pink Himalayan salt or sea salt
2 cups diced vegetables (zucchini, carrots,
cauliflower, butternut squash…)
Chopped cilantro(optional)

Method
Heat the oil or ghee over medium low and briefly
saute the spices being careful not to burn. Add the
rest of the ingredients and bring to a boil. Cover
and simmer on low for 30 min or until the mung
beans are soft. Check after 20 minutes. Stir and let
sit for 10 min. Add cilantro along with lime
(optional). Feel free to add more water if you want
your Kitchari more like a soup.
If you have an instant pot just add all the
ingredients (except the vegetables) and cook on
high pressure for 12 minutes and let release for 10
minutes. Cook the vegetables in a separate pot by
either steaming them or lightly frying them until
soft in more ghee. Serves 2-4.
RED LENTIL COCONUT
Dahl
Ingredients
1/2 cup red lentils rinsed
3/4 cup full fat coconut milk
3/4 cup water
1 tbsp olive oil or ghee
1 tsp grated ginger
1 tsp coriander
1/2 tsp turmeric
1/2 tsp Celtic sea salt or Himalayan pink salt
1/2 tsp cumin powder
¼ cup chopped cilantro
Lime (optional)

Method
Heat the oil or ghee on medium low then add ginger
and spices and saute for 1 minute. Add the rinsed
lentils, coconut milk and water. Heat to boiling then
turn to medium low and simmer for 40 min. After
30 min stir and cook until the lentils are soft and
fully cooked. At this point you may need to add a bit
more water depending on how thick you like your
dahl.

Serve with steamed or roasted vegetables and rice

or quinoa. Top with fresh cilantro and a lime wedge
on the side. Can also be topped with roasted
pumpkin seeds.

So tasty and delicious! Enjoy! Serves 2-3.

BREAKFAST
Millet

Ingredients
1/3 cup rinsed millet
1 tbsp dried unsweetened coconut
1/8 tsp cinnamon
1/8 tsp dried ginger
1 tsp ghee
2 tbsp raisins
3/4 water
1 tbsp cashews or walnuts

Method
Add all ingredients to a pot and bring to a boil.
Reduce to a medium simmer and cover. Cook
for 40 minutes and let stand for 5 minutes. Fluff
with a fork.

Enjoy! Serves 1.
PARSLEY/CILANTRO
Spread
Ingredients
1 cup raw pumpkin seeds toasted (350 degrees 7-8
min)
3 tbsp olive oil
3 tbsp lime juice
¼ tsp Celtic sea salt
¼ cup lightly packed chopped cilantro
¼ cup lightly packed chopped parsley
2-3 tbsp water

Method
Add all ingredients to a food processor and
process until almost smooth. You might have to
scrape down the sides a few times to get
everything blended.

This dip is incredibly tasty, healthy and

versatile! It is an amazing spread for vegetarian
tacos. I spread a thin layer of this spread on a
corn tortilla before adding pinto or black beans,
roasted cauliflower/squash cubes and
guacamole. Enjoy!
TURMERIC GOLDEN
Milk

Ingredients
1 cup of milk (dairy or dairy free)
1/2 tsp ground turmeric
1/4 tsp of cinnamon
1/8 tsp of ground ginger
small dash of black pepper
1/2 tsp ghee or coconut oil
1/2 -1 tsp honey

Method
Add all the ingredients to a pot except the honey
and bring to a boil. Remove from heat. Whisk to
combine. Let cool to desired temperature and
add the honey. Enjoy!
DIGESTIVE IMMUNE-
BOOSTING
Tulsi Tea

Ingredients
1 cup boiling water
1 tbsp dried Tulsi (Holy Basil) leaves or 1 tsp tulsi
powder
1/4 tsp fennel seeds
1/4 tsp coriander seeds
2 slices of fresh ginger

Method
Add all ingredients to a tea pot or mug and let
sit for 10-15 minutes. Strain and add honey if
desired. Enjoy!
CREAMY CARROT
LENTIL
Ginger Soup
Ingredients
1 cup rinsed red lentils or split yellow mung
beans
1 1/2 cups of chopped carrots
2 tsp grated fresh ginger
1 tsp coriander
1 tsp cumin
1/2 tsp turmeric
1/2 tsp pink Himalayan salt or sea salt
1 tbsp of ghee or coconut oil
3 cups of water

Method
Add all ingredients to a pot and bring to a boil.
Cover and reduce to medium low until for 20
minutes or until the lentils are very soft. If
using an instant pot just add all ingredients to
the pot and cook on High Pressure for 12
minutes and let the pressure release for a
minimum of 10 minutes. Remove from heat and
blend the soup with a hand blender. Serve with
basmati rice and steamed greens. Enjoy!
Serves 3-4.
STUFFED DATES WITH
NUT BUTTER,
Sea Salt and Coconut

Ingredients
4 Medjool Dates pitted and opened
4 tsp or more of nut butter (almond, cashew,
sunflower)
4 tsp of dried unsweetened coconut
sprinkle of cinnamon, ginger or cardamom
sprinkle of sea salt

Method
Arrange pitted dates on a plate and stuff with
your choice of nut butter. Sprinkle with
coconut, cinnamon and salt. You can make these
even more deliciously stuffed with additional
walnuts, raisins, toasted pumpkin seeds or
cashews. Serves 3-4.
SHREDDED BEETS
WITH
Coconut and Greens

Ingredients
1/2 tbsp coconut oil
1/2 medium beet finely shredded
1 tbsp unsweetened coconut
1-2 cups chopped beet greens or chard

Method
Melt the coconut oil over medium high heat and
add the rest. Fry for 2 minutes stirring often
and then add 2 tbsp of water cover and steam
for 5 minutes. Done! Serves 1-2