Happy

Hormones
15 Nourishing Recipes & Lifestyle CO O K B O O K
N E R Guide forKHormonal
S N AC S/DESSERHarmony
TS
 My passion for women's health
started from my own personal journey
to embracing body love and finding
balance with food. As my community
grew with women around the globe
seeking to “undiet”, I knew my
deepest calling was to help you find
the freedom and joy of the JSHealth
philosophy, too.

This Menstrual March, in celebration

TABLE OF CONTENTS
of womanhood and our unique needs,
I’ve gathered my top lifestyle tips for B R E A K FA S T
happy hormones, a guide to building a
nutritious plate and curated 15 recipes Overnight Berry Chia Oats 10
to support healhty hormones.
Mediterranean Frittata 12
It’s time to shift your perspective on Signature Green Smoothie 14
food. Step away from the restrictive
mindset of diet culture and focus on the
abundance of wholesome, delicious LU N C H / D I N N E R
foods that you enjoy. Listen to your
body’s changing womanly needs, Citrus & Kale Nourish Bowl 16
honouring them with compassion Air-Fried Salmon Nourish Bowl 18
and self-love. This deepens your
connection with yourself, inviting the Pumpkin & Lentil Soup 20
level of wellbeing and confidence you Cleansing Green Soup 22
deserve.
Air-Fried Greek Chicken Bowl 24
My driving force is to help and
support every one of you. Your stories, Veggie-Packed Chilli Con Carne 26
resilience and transformations inspire One Pan Honey-Mustard Salmon 28
me daily. I am forever grateful for this
community of caring, strong women. Sweet Potato, Chickpea & Almond Butter Curry 30

Love,
S N AC K S / T R E AT S
Beetroot Hummus 32
Banana, Raspberry & Dark Chocolate Muffins 34
Apple PB Rounds 36
Avocado Cacao Mousse 38

REFERENCES 40
2 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 3
 Lifestyle Practices for
Hormonal Harmony
Hormonal balance is a complex
rhythm, influenced by many factors.
The more we learn about our
3
hormones, the habits that support
them and the lifestyle changes we
can make, the more empowered we
become to nurture our wellbeing.
1
Tracking Your Cycle
Understanding your cycle is an
empowering tool. By tracking
your period with apps like Flo or
Stardust, you can pinpoint what
your ‘normal’ is and identify habits
that support each phase of your
cycle1. Remember, everyone’s cycle
is different!
2
Gentle Movement
Moving intentionally in synergy
with your cycle is a beautiful form
of self-care. During menstruation,
aim for low-impact exercises
such as calming yoga flows and
stretches. In the follicular phase,
you might find that you have more
energy for activities that uplift
the core such as Pilates or Barre2.
During ovulation when energy and
vitality levels surge, consider higher
intensity workouts such as HIIT or
heavier strength training. As you
enter the luteal phase, where PMS
symptoms may start to appear,
4 5
slower-paced movements and a
focus on strength building helps the
body to prepare for a new cycle.
Prioritising Quality Sleep
Quality sleep (aim for 7-9 hours
nightly) is not only crucial for
our overall health and mood but
also plays a significant role in our
libido. Lack of sleep can lead to
increased stress levels, irritability
and a weakened immune system3.
Our sleep patterns can fluctuate at
different phases of our menstrual
cycle, with some women experiencing
insomnia or disturbed sleep during
their premenstrual or menstrual phase
due to hormonal shifts4. To support
quality sleep, consider morning
light exposure to help regulate your
body’s internal biological clock.
Regular movement can help you
fall asleep faster and enjoy deeper
sleep. Maintaining a consistent sleep
schedule reinforces your body’s
sleep-wake cycle. Creating a dark,
quiet and cool sleep environment can
further enhance the quality of your
slumber. It’s also beneficial to switch
off social media and other blue-light
emitting devices at least an hour
before bedtime to minimise sleep
disturbances.
 4 Honouring Your Cycle
Rest is just as important as
movement. It’s especially crucial
7 Balanced Nutrition
during the premenstrual and
menstrual phases when your
body may need extra downtime.
Listen to your body and respect
what it needs.
Maintaining hormonal balance
requires adequate calorie intake,
as low-calorie diets can often
lead to the loss of our menstrual
cycles. This often goes hand in
hand with overexercising and
is a common experience for

5
Stress Management
Keeping stress at bay is key to
hormonal balance. I’ve found
the Huberman breathwork
technique particularly helpful.
This deep, intentional breathing
women. Step away from diet
culture and restriction mindset,
and nourish your body with the
fuel that it needs to function at
its best. During the premenstrual
phase, our basal metabolic rate—
meaning the number of calories

practice has been shown to
reduce stress and promote
relaxation5. Regular practise can
help you stay calm and focused
through all phases of your cycle.
7
our bodies need to carry out
basic functions—increases. This
heightened metabolic activity
is why we often experience
stronger cravings during this

6
time. Embrace these changes
Reducing Caffeine Intake and work towards listening to
If you’re a coffee lover, be what your body is trying to
mindful of how much caffeine communicate. Understanding
you consume during the day. your body’s signals is a process
Caffeine can stay in your system that takes time, so remember to
for up to 12 hours and disrupt be gentle with yourself.
your sleep cycle6. It’s also
important to note that having
coffee on an empty stomach can
exacerbate feelings of anxiety in
some individuals. If you find this
to be true for you, wait to have
your coffee until after food to
support your nervous system.
Also consider limiting or avoiding
caffeine after lunchtime to
protect your sleep and hormonal
health. The JSHealth way is one
coffee a day before midday!

6 7
 V E G E TA B L E S How to Build a P R OT E I N

Aim to fill half your plate or bowl with

veggies! This could be any form such as
raw, steamed, roasted, stir fried or sautéed.
Balanced Plate Dedicate a quarter or a palm-sized
amount of your plate or bowl to protein.

Examples
Examples Chicken, fish, red meat, tofu,
Raw fresh salad vegetables, steamed legumes, 2 eggs, dairy products.
vegetables such as broccoli or cauliflower,
shredded cabbage, leafy greens, roasted
vegetables like sweet potato, zucchini,
or pumpkin.

Tip: For vegan/vegetarian diets,

Tip: Cruciferous vegetables
are great to include for
hormone health as they
support liver detoxification
which helps with hormonal
balance7. Some examples
are cabbage, broccoli, kale,
cauliflower, brussel sprouts.
FAT
A healthy fat source is important to
include for nourishing our hormones.
Examples
Avocado, salmon, sardines, extra virgin
olive oil, nuts/seeds, avocado oil, egg
yolk, dairy products such as
yoghurt and cheese.
Tip: Cholesterol (which
comes from fatty foods) is
a building block vital for the
synthesis of hormones such
as oestrogen, progesterone
and testosterone10. Focus on
consuming foods that raise
your HDL (good) cholesterol
levels, while limiting those that
increase LDL (bad) cholesterol.
remember not all plant proteins
are “complete”, meaning they
don’t contain all essential amino
acids. Combine your protein
sources, such as legumes with
wholegrains, to ensure your body
gets all the nutrients it needs to
support hormone production and
lightbulb-on muscle recovery8.
lightbulb-on
CARBS
A quarter of your plate/bowl should be
made up of carbohydrates. Always try to
aim for wholegrains/complex carbohydrates
with a lower glycaemic index, or GI.
Examples
Basmati or brown rice, spelt pasta or
bread, wholegrain oats, quinoa,
seeded bread, sourdough bread,
whole grain pasta, legumes or
buckwheat soba noodles.
Tip: Dietary fibre from
whole grains supports bowel
regularity, the gut microbiome
and liver detoxification – all of
lightbulb-on lightbulb-on
which contribute to keeping
your hormones balanced9.

8 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 9
 Overnight Berry
Chia Oats
Jumpstart your day with this cheerful mix of hearty oats,
omega-3 rich chia seeds and a sprinkle of cinnamon. It’s
a nutritious, delicious breakfast that you can easily prep
at night and wake up to a bowl full of goodness! Come
morning, you’ll be greeted with a creamy, dreamy base
ready to be adorned with a colourful blend of mixed berries,
a dollop of peanut butter and a dusting of ground flaxseed.

SERVES: 1 | TIME TO COOK: 5 minutes prep, 30 minutes soaking time

INGREDIENTS METHOD

1/3 cup rolled oats 1. Combine the oats, chia seeds, protein
1 tbsp chia seeds powder and cinnamon in a bowl or jar.
Whisk to combine. Pour in the milk
1/2 serve JSHealth Vitamins Vanilla
Bean Protein + Probiotics, optional and whisk again.
1/2 tsp cinnamon 2. Place the oats in the fridge for 30
3/4 cup milk of choice minutes or until the mixture has
thickened. I like to make mine the
Ingredient Spotlight
TO SERVE night before, ready to grab and go in
CHIA SEEDS
the morning.
Chia seeds are rich in omega-3 fatty acids, known
1 cup mixed berries
3. Remove from the fridge and loosen to reduce inflammation and support gut health
1 tbsp peanut butter with some additional milk if needed. with their high fibre content. Observational studies
2 tsp ground flaxseed Top with fresh berries, peanut butter, have shown the potential of omega-3 fatty acid
Extra sprinkle of cinnamon ground flaxseed and an extra sprinkle supplement use in reducing menstrual discomfort
and PMS symptoms11.
of cinnamon. lightbulb-on
Vegetarian Refined-Sugar Egg-Free

10
Free
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S
 Breakfast
Ingredient Spotlight
EGGS
Eggs are a beautiful source of vitamin
D, B vitamins and protein, all of which
play an important role in many of the
body’s processes, including hormone
production and regulation. Starting
the day with a protein-rich breakfast
is also key for stabilising blood sugar
levels throughout the day.
12
Mediterranean
Frittata
Set sail to the sun-soaked Mediterranean with this 30-minute
frittata, perfect for a Sunday brunch or to enjoy throughout the
week. This dish is a delightful blend of aromatic herbs, tangy
Kalamata olives and smoky salmon that pairs beautifully with a
fresh rocket salad, lemon wedges and a slice of sourdough. With
a crumble of creamy Danish feta offering a tangy contrast, this
frittata is an easy way to bring all the flavour to your table.
Add in a dash of chilli flakes for a spicy kick!
SERVES: 4 | TIME TO COOK: 30 minutes
INGREDIENTS METHOD
8 free-range eggs 1. Preheat the oven to 180°C or 360°F.
2 handfuls baby spinach, shredded Line a baking dish with baking paper.
1/4 cup chopped basil leaves 2. In a large bowl, whisk the eggs.
1/4 cup cup chopped chives Season with salt and pepper.
1/4 cup cup Kalamata olives, pitted and 3. Spread the baby spinach, basil, chives
and half of the olives across the base
sliced
of the lined dish. Pour over the egg
50g (1.7oz) smoked salmon, finely sliced or
mix.
tinned salmon
4. Sprinkle the smoked salmon,
50g (1.7oz) Danish feta, crumbled, optional
remaining olives and crumbled feta
1 tsp chilli flakes, optional
on top and season with chilli flakes, if
using.
5. Bake in the preheated oven for 20-25
minutes or until cooked through. To
Gluten-Free Pescatarian Nut-Free
check if the frittata is cooked, insert
Note: you can replace the smoked or tinned a skewer. If it comes out clean, the
salmon with 1/2 a cup of roasted vegetables.
frittata is ready.
For a dairy-free option, omit the cheese.
6. Allow to cool and slice into 4 pieces.
lightbulb-on Keep stored in the fridge for 2-3 days.
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 13
 Breakfast

Signature
Green Smoothie
A refreshing, high-fibre smoothie bursting with fresh green, natural
sweetness from banana and coconut water, plus a deliciously
creamy texture from avocado. Elevated with our nutrient-rich
JSHealth Vitamins Greens + Collagen blend, this antioxidant-rich
breakfast or snack will leave you glowing with nourishment.

SERVES: 1 | TIME TO COOK: 5 minutes

INGREDIENTS METHOD

1 frozen banana, chopped 1. Combine all of the ingredients in a

1/4 avocado high powered blender. Blend until
2 large handfuls baby spinach leaves smooth.
2. Pour into a serving glass and top with
1 cup coconut water, or water
granola, if desired.
1 serve JSHealth Greens + Collagen,
optional
1 serve JSHealth Vitamins Vanilla Bean
Protein + Probiotics
2 tsp LSA Ingredient Spotlight
BANANA
TO SERVE Bananas are a great source of
magnesium that can help alleviate
2 tbsp granola, optional
menstrual symptoms12. Their
nutritional profile also supports
overall wellbeing with a wealth of

Gluten-Free Dairy-Free Vegan

lightbulb-on bioactive compounds13.

14 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 15
 Lunch/Dinner

Citrus & Kale

Nourish Bowl
From vibrant kale leaves to the notes of citrus, crunchy almonds
and protein-packed quinoa, this bowl is a nutritional powerhouse.
Plus, the added crunch of almonds and seeds makes each bite a
textural delight that will have you whipping up this dish on repeat.

SERVES: 2 | TIME TO COOK: 25 minutes

INGREDIENTS METHOD

4 stalks kale, stems removed & 1. To make the dressing, whisk together all
roughly chopped of the ingredients in a small bowl or jar.
4 eggs Season to taste with sea salt and black
pepper.
2 tsp extra virgin olive oil
2. Place the kale leaves in a bowl and pour
6 asparagus spears half of the dressing over the top. Massage
1 1/2 cups cooked quinoa, or the dressing into the kale with your hands.
grain of choice This helps to soften the kale leaves.
1 orange, peeled and sliced into 3. To cook the eggs, submerge them in a pot
segments of boiling water. Leave to boil for 6 minutes
1/2 Lebanese cucumber, sliced for soft boiled, 8 minutes for medium
on the round boiled and 10 minutes for hard boiled.
2 radish, sliced finely, or 2 Remove from the water and peel.
spring onions finely chopped 4. Whilst the eggs are cooking, heat 2
2 tbsp pumpkin seeds, toasted teaspoons of extra virgin olive oil in a
fry pan. Once heated, add the asparagus
2 tbsp almonds, toasted spears. Season with sea salt and black
pepper and saute for 4-5 minutes or until
FOR THE DRESSING
the asparagus is cooked through.
2 tbsp extra virgin olive oil 5. To assemble your bowls, divide the
marinated kale between two serving bowls.
Ingredient Spotlight 1/2 lemon, juiced
Then, layer on cooked quinoa, pan-fried
2 tsp maple syrup
KALE asparagus, orange slices, sliced radishes
High in antioxidants, vitamin K and vitamin C, 2 tsp dijon mustard and cucumber, sliced avocado and boiled
kale is part of the cruciferous family which eggs. Top with sunflower seeds, pumpkin
contain a compound called Indole-3-Carbinol
seeds and toasted almonds.
that specifically helps with oestrogen balance.
lightbulb-on Gluten-Free Vegetarian Dairy-Free

16 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 17
 Lunch/Dinner

Air-Fried Salmon
Nourish Bowl
Looking for a quick lunch or dinner option? Our latest nourish bowl
features succulent salmon coated in a honey-tamari marinade paired
with steamed broccoli and a burst of lemon juice, all served over a bed
of wholesome brown rice. Sprinkle with sesame seeds for a nourishing
meal that’s packed with flavour.

SERVES: 2 | TIME TO COOK: 20 minutes

INGREDIENTS METHOD

2 salmon fillets, cubed
1 tsp arrowroot flour, or
flour of choice
2 tbsp honey
2 tbsp tamari
2 tsp rice wine vinegar, or
apple cider vinegar
1/2 tsp chilli flakes
1 tbsp extra virgin olive oil
3 garlic cloves, sliced
1 head broccoli, in florets
1/2 lemon, juiced
TO SERVE
1/2 cucumber, finely sliced
1/2 avocado, finely sliced
2 tsp sesame seeds
2 tsp sesame oil
Pescatarian Gluten-Free Egg-Free
18
1. Slice the salmon into cubes and place in
a bowl. Cover with the flour and toss to
coat.
2. Whisk together the honey, tamari, rice
wine vinegar and chilli flakes. Season
with a crack of black pepper. Pour over
the salmon and toss to coat. Leave to
marinate for a minimum of 10 minutes,
turning half way through.
3. Whilst the salmon is marinating, heat the
extra virgin olive oil in a non-stick frying
pan. Add the garlic and cook for 2-3
minutes or until fragrant. Add the broccoli
to the pan, season with sea salt and stir to leftover marinade into the frypan
coat. Add 2 tbsp water and cover with a and simmer gently until just
lid. Steam the broccoli with the lid on for thickened.
3-4 minutes or until just cooked. Remove 6. To assemble your bowl, fill the
Ingredient Spotlight
from the heat and squeeze the lemon juice base with the rice, add the cooked
broccoli, sliced cucumber and AVOCADO
over the top.
4. Place the salmon pieces in the air-fryer avocado. Top with the salmon and As nature’s butter, avocados
spoon the extra marinade over the are bursting with nourishing
basket. Air-fry at 200°C or 390°F for
top. Finish with a sprinkle of sesame fats, potassium, B vitamins,
5 minutes. Alternatively, you can cook
antioxidants and fibre – a true
the salmon pieces in a frying pan over a seeds, spring onion and a drizzle of
superfood for vitality!
medium heat until cooked to your liking. sesame oil.
Nut-Free
5. Whilst the salmon is cooking, pour the
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B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 19

Ingredient Spotlight
RED SPLIT LENTILS
As a budget-friendly
protein powerhouse,
non-haem red split lentils
are rich in iron which is
key for replenishing stores
lost during menstruation.
Paired with vitamin C-rich
pumpkin, this combination
enhances iron absorption.
Lentils also contribute to
long-lasting energy and
digestive health thanks to
their high fibre content.
lightbulb-on
20
Lunch/Dinner
Pumpkin &
Lentil Soup
Simply delicious, this warming soup proves you don’t need
complicated ingredients to make a truly flavoursome dish. Pumpkins
are bursting with beta-carotene, whilst the lentils provide a good
source of fibre and protein. Top with dukkah and serve with crunchy
toasted sourdough (or bread of choice) to complete this rustic meal.
SERVES: 4 | TIME TO COOK: 25 minutes
INGREDIENTS METHOD
1. Heat the olive oil in a large saucepan blend the soup in a food processor
2 tbsp extra virgin olive oil
or crockpot over a medium heat. once cooled.
1 brown onion, diced
5. Ladle into serving bowls and top with
2 cloves garlic, sliced 2. Add the onion and garlic cloves and
sauté for 4-5 minutes or until the a drizzle of extra virgin olive oil and a
1/4 (750g) kent/jap pumpkin,
skin removed & chopped into chunks onion has softened. sprinkle of dukkah. Serve with toasted
sourdough or bread of choice.
1 cup red spilt lentils, rinsed and picked 3. Add the pumpkin, red split lentils
4 cups vegetable stock and vegetable stock. Season with
black pepper. Bring to a boil and then
TO SERVE
reduce the heat to a simmer. Simmer
for 20 minutes or until the pumpkin is
4 tbsp dukkah
cooked through and soft.
4 slices sourdough, or bread of choice
4. Remove from the heat and blend
using a stick blender. You can also
Vegetarian Gluten-Free Egg-Free
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 21

Ingredient Spotlight
BROCCOLI
Cruciferous vegetables contain
Indole-3-Carbinol, a unique
liver-friendly plant compound
that assists with natural body
detoxification processes and
overall wellbeing.
22
Cleansing
Green Soup
This delicious, warming soup is a wonderful starter! Packed
with cruciferous veggies known for their hormone-balancing
properties, I love to make a big pot and enjoy this throughout
the week. Pair with your choice of protein and some crusty
bread to transform this dish into a well-rounded meal.
SERVES: 4 | TIME TO COOK: 10 minutes
INGREDIENTS METHOD
3 tbsp extra virgin olive oil 1. Heat the olive oil in a large
stockpot.
4 zucchini
2 leek 2. Roughly chop the zucchinis and
leeks, then place them in the pot.
1 head broccoli, cut into
Add the broccoli florets and stir
small florets
to combine. Season with chilli
1 tsp chilli flakes
flakes, cumin, salt and pepper.
1/2 tsp ground cumin Sauté the vegetables until they’re
Sea salt & black pepper, to cooked through.
taste
3. Add the vegetable stock. Bring
4 cup (1L) vegetable stock to the boil and then reduce to a
1/4 bunch parsley, chopped simmer and continue to cook for
to serve 25 minutes.
2 tbsp almonds, to serve, 4. Once cooked, blitz the soup using
optional a food processor or a hand-held
blender. Blitz until the soup is
smooth and creamy.
Vegan Gluten-Free Dairy-Free 5. To serve, spoon the soup between
bowls and garnish with a sprinkle
of chopped parsley and almonds.
lightbulb-on
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 23
 Air-Fried
Greek Chicken
Bowl
This vibrant bowl comes to life in just 30 minutes, boasting herbed
chicken strips, crisped to perfection and nestled over a mix of quinoa,
crisp veggies and olives. Topped with a dollop of creamy tzatziki, a
sprinkle of feta and a citrus pop from a fresh lemon squeeze, this dish is
quick, convenient and crammed with flavour.

SERVES: 2 | TIME TO COOK: 30 minutes

INGREDIENTS INGREDIENTS

300g (10.5oz) chicken thigh, sliced 1/4 head iceberg lettuce, shredded, 2
into strips handfuls
1 tbsp extra virgin olive oil 2 cups cooked quinoa
2 tbsp Greek yoghurt 2 baby cucumbers, sliced on the round
1 tsp dried oregano 10 cherry tomatoes, quartered
1 tsp sweet paprika 10 kalamata olives
2 garlic cloves, finely chopped 1/8 red onion, finely sliced
3 tbsp tzatziki METHOD
30g (1oz) feta, crumbled
1. Place the chicken strips in a mixing 3. Air fry at 200°C or 390°F for 6 minutes.
Gluten-Free Nut-free Egg-Free
1 lemon bowl. Add in the olive oil, Greek Note: cook time will vary depending on
yoghurt, dried oregano and paprika. the size of your chicken strips.
Stir to coat. Season generously with 4. Arrange the lettuce and quinoa across
sea salt and black two serving bowls. Add the cucumber,
Ingredient Spotlight pepper. If time allows, leave to cherry tomatoes, olives, red onion and
marinate for 20 minutes or longer. tzatziki. Place the chicken on top, crumble
QUINOA
Quinoa is rich in plant-based protein and iron. 2. Place the chicken strips in the over the feta and finish with a generous
It is also a low GI source of carbohydrates air-fryer basket in one even layer. squeeze of fresh lemon juice.
which helps to keep blood sugar levels stable.
lightbulb-on Sprinkle the garlic over the top.

24 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 25
 Veggie-Packed
Chilli Con Carne
The ultimate comfort food, filled with six different
vegetables and a delicious blend of spices. If you don’t
have all the vegetables – don’t stress, use what you have
on hand! It’s absolutely delicious served with rice and a
dollop of yoghurt, but also makes a great burrito filling or
nacho topping.

SERVES: 8-10 | TIME TO COOK: 60 minutes

INGREDIENTS FOR THE SPICE MIX

2 tbsp extra virgin olive oil 1 tbsp paprika

1 brown onion, diced 2 tsp ground cumin
2 garlic cloves, minced 2 tsp chilli flakes
2 carrots, diced 1 tsp ground coriander
2 celery sticks, diced 1 tsp turmeric
1 cup mushrooms, diced 1/2 tsp cinnamon
500g (17.6oz) beef mince
1 zucchini, grated METHOD
1 cup corn kernels 1. Heat the olive oil in a large saucepan over a minimum of 30 minutes. If you
400g (14.1oz) tin kidney beans, medium heat. Add the onion, garlic, carrot have the time, allow to simmer on
rinsed & drained and celery and sauté for 4 minutes or until low for up to 1 hour.
Ingredient Spotlight
400g (14.1oz) tin black beans, starting to soften. Add all of the spices and 3. Add the baby spinach at the last
rinsed & drained mushrooms along with a generous pinch of minute and stir through until KIDNEY & BLACK BEANS
700g (24.7oz) passata salt and pepper and sauté for 2 minutes. wilted. Season the chilli to taste, High in fibre and resistant
starch to nourish our gut
1 cup stock, or water 2. Next add the beef mince to pan and use a remove from the heat and serve.
bacteria and support gut
3 cups baby spinach
wooden spoon to break up the mince into 4. Keep stored in an air-tight
health. A balanced gut
smaller pieces. Brown for 2-3 minutes and container in the fridge for up to 4 microbiome plays a
then add all of the remaining ingredients days or in the freezer for up to 2 crucial role in regulating
except for the baby spinach. Bring to a boil months. sex hormones14 for
whole-body harmony!
Gluten-Free Egg-Free Nut-Free and then reduce the heat and simmer for a
lightbulb-on
26 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 27

Ingredient Spotlight
SALMON
Salmon, a fatty fish abundant in omega-3
fatty acids, not only offers powerful
anti-inflammatory benefits but also plays a vital
role in the regulation of the menstrual cycle15.
28
Lunch/Dinner
One Pan
Honey-Mustard
Salmon
This easy yet impressive dish boasts simplicity alongside bold flavours with
tender salmon coated in a delicious honey-mustard marinade. Paired with
crispy potatoes, hormone-loving broccoli florets and juicy cherry tomatoes,
anchor your taste buds in conveniently baked perfection using just one pan.
SERVES: 2 | TIME TO COOK: 40 minutes
INGREDIENTS METHOD
2 potatoes, chopped into 1. Preheat the oven to 180°C or 350°F. Line a large
small pieces baking tray with baking paper.
1 tbsp extra virgin olive oil 2. Spread the potatoes across one end of the
baking tray. Drizzle the extra virgin olive oil over
1 lemon
the top and season with sea salt. Bake in the
2 salmon fillets preheated oven for 25 minutes.
1 head broccoli, broken into 3. Whilst the vegetables are baking, slice half of
small florets the lemon into thin slices. Juice the remaining
10 cherry tomatoes half and pour into a small bowl. Add in the
remaining marinade ingredients and whisk
FOR THE MARINADE together. Season to taste with sea salt and
black pepper.
1 tbsp extra virgin olive oil 4. Remove the potatoes from the oven. Place the
1 tbsp dijon mustard lemon slices onto the centre of the tray. Place the
salmon fillets on top. Spoon half of the marinade
1 tbsp wholegrain mustard
over the top. Add the broccoli florets and cherry
1 tbsp honey
tomatoes to the tray. Spoon the remaining
2 cloves garlic, minced marinade over the broccoli, toss to coat.
5. Bake in the oven for 12-15 minutes or until
the salmon is cooked through. Sprinkle the
chopped parsley over the potatoes and serve.
lightbulb-on Pescatarian Gluten-Free Egg-Free Nut-Free
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 29
 Sweet Potato,
Chickpea & Almond
Butter Curry
This beautifully fragrant vegan curry
is packed with plant protein from the
chickpeas and almond butter. Plus,
it features quality fats, wholefood
carbohydrates, and is seasoned with
spices and herbs for a nourishing,
flavoursome dish. The perfect,
heartwarming dish to cosy up with
for those cooler evenings!

SERVES: 3 | TIME TO COOK: 35 minutes

INGREDIENTS 2 cups baby spinach

TO SERVE
1 sweet potato, diced
1 1/2 cups cooked brown rice
1 tbsp extra virgin olive oil Ingredient Spotlight
1 tsp chilli flakes, optional
1 400ml (14.1oz) tin coconut milk
SWEET POTATO
2 tbsp tomato paste METHOD
Sweet potato, rich in
3 tbsp almond butter 1. Preheat the oven to 180°C or 360°F. sauté for 2-3 minutes. Add the curry powder beta-carotene, is a key
Line a baking tray with baking paper. and cook whilst stirring for an additional player in nutritional
2 tsp coconut oil
support. Studies show
2 cloves garlic, minced Spread the sweet potato chunks minute. Next add the coconut and almond
Vits ability to help
across the baking tray and drizzle with butter mixture to the pan, along with the balance oestrogen levels
1/2 bunch coriander, stalks finely
extra virgin olive oil. Season with sea vegetable stock. Bring to a boil, then reduce during menopause16.
chopped, leaves reserved
salt. Bake for 25-30 minutes or until the heat and simmer for 5 minutes. lightbulb-on
1 tbsp curry powder, we used curry
madras golden and cooked through. 4. Add in the chickpeas and baby spinach,
2. In a mixing bowl, whisk together and continue to cook until the spinach is
1/2 cup vegetable stock
the coconut milk, tomato paste and wilted. Stir through the cooked sweet potato.
1 400g (14.1oz) tin chickpeas, rinsed
almond butter until smooth. Set aside. Season to taste with sea salt and black
and drained
3. Melt the coconut oil in a saucepan pepper.
over a medium-high heat. Add the 5. Serve with the brown rice, coriander leaves
minced garlic and coriander stalks and and chilli flakes, if using.
Vegan Gluten-Free Dairy-Free

30 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 31
 Snacks

Beetroot Hummus
Hummus is such a diverse dip – so simple and quick to make on
your own. You can whip this up just before friends come to visit,
or in advance before holiday festivities. We love the flavour, colour
and dose of antioxidants that the beetroot adds!

MAKES: 2 1/2 cups | TIME TO COOK: 10 minutes

INGREDIENTS METHOD

400g (14.1oz) tin chickpeas, rinsed & 1. Combine all of the ingredients in
drained a high powered food processor or
2 large (200g, 7oz) pre-cooked beetroots blender. Blend until smooth.
2. Serve topped with a sprinkle of
2 tbsp hulled tahini
dukkah, if using.
2 tbsp lemon juice 3. Keep stored in an airtight container
2 tbsp extra virgin olive oil or jar in the fridge for up to 4 days.
1 clove garlic, minced

1 tsp sea salt

Ingredient Spotlight
TO SERVE
BEETROOT
Beetroot, the ruby-red gem 2 tbsp dukkah, optional
of the vegetable world, is
abundantly rich in antioxidants.
Its potent nutritional profile
not only enhances your meals’ Vegan Gluten-Free Egg-Free Nut-Free

colour palette but also boosts

overall wellbeing. lightbulb-on
32 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 33
 Banana,
Raspberry &
Dark Chocolate
Muffins
Ingredient Spotlight
Indulge your cravings guilt-free with these wholesome ALMOND MEAL
muffins! Experience a triple threat of heavenly flavour Almond meal is a
– sweet, ripe banana, tangy raspberries and rich dark nutritional powerhouse!
chocolate. Baked to perfection in just 40 minutes, they’re the Packed with protein,
perfect solution to those premenstrual chocolate cravings. fibre and healthy fats, it's
your secret ingredient for
wholesome baking.
Swap it in for a healthier,
SERVES: 12 | TIME TO COOK: 40 minutes
lightbulb-on tastier and nuttier twist!

WET INGREDIENTS DRY INGREDIENTS METHOD

3 bananas, ripe & mashed 1 cup (100g) almond meal 1. Preheat the oven to 160°C or chocolate chips and fold again.
320°F. Line a 12 cup muffin tin 4. Spoon 1/2 of the batter into
3 eggs 1 cup (120g) spelt flour, or
with muffin liners. the muffin cups. Sprinkle 1/2 of
1/3 cup maple syrup gluten-free flour
2. In a mixing bowl, whisk together the raspberries on top, gently
1/3 cup extra virgin olive oil 1 tsp cinnamon
the wet ingredients. pressing them into the batter.
1 tsp vanilla extract 2 tsp baking powder Repeat this process with the
3. In another large mixing bowl,
1 cup (150g) dark choc chips whisk together the almond remaining batter and raspberries.
1 cup raspberries, fresh or frozen meal, spelt flour, cinnamon and 5. Bake in the oven for 30-35
baking powder. Pour in the wet minutes or until the muffins are
Vegan Gluten-Free Egg-Free Nut-Free
ingredients and gently fold cooked through.
until combined. Sprinkle in the

34 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 35
 Apple PB Rounds
Sink your teeth into this quick treat! A harmony of crunch and sweetness,
these crispy apple slices are smothered in creamy peanut butter then dusted
with crunchy chopped peanuts and a dash of warm cinnamon. To finish it off,
the rounds are kissed with a drizzle of rich melted dark chocolate plus a pinch
of sea salt for that perfect sweet-salty balance.

SERVES: 2 | TIME TO COOK: 10 minutes

INGREDIENTS METHOD

1 apple 1. Slice your apple into thin slices. Remove the

core using a knife or shape cutter. Arrange on a
3 tbsp peanut butter
lined baking tray.
2 tbsp peanuts, chopped
2. Spread some peanut butter on top of each
1 tsp cinnamon slice. Top with peanuts, a sprinkle of cinnamon
50g (1.7oz) dark chocolate, and a drizzle of melted chocolate. Finish with a
melted sprinkle of sea salt.
3. Place in the freezer to set for 10 minutes.
Remove and keep stored in an airtight container
in the fridge.
Gluten-Free Egg-Free

Ingredient Spotlight
CINNAMON
Cinnamon is your best friend for blood sugar balance!
This aromatic spice is a flavour booster that may help to
regulate blood sugar by mimicking the effects of insulin
and increasing insulin's ability to move sugar into cells17. lightbulb-on

36 B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 37

Ingredient Spotlight
CACAO
Not only is it packed with antioxidants,
cacao may also help to alleviate PMS
symptoms such as fluid retention
due to its magnesium content18. This
superfood can help to support heart
health, combats oxidative stress and
promotes relaxation19.
38
Snacks
Avocado
Cacao Mousse
This velvety mousse stars rich cacao, brimming with antioxidants
and magnesium, alongside nourishing avocado for a dessert that's
as nutritious as it is delicious. A hint of maple syrup and vanilla
adds just the right touch of sweetness. The finishing touch? Tart
raspberries and a sprinkle of dark chocolate to balance all the
divine flavours.
SERVES: 3 | TIME TO COOK: 35 minutes
INGREDIENTS METHOD
1 avocado, we used a large avocado 1. Combine all of the ingredients in the
bowl of a food processor. Blend until
3 tbsp cacao powder
smooth. You may need to stop and
2 1/2 tbsp maple syrup
scrape down the sides and blend again.
2 tbsp Greek yoghurt, use coconut 2. Place in the fridge for 30 minutes.
cream/yoghurt for dairy-free 3. Spoon into glasses and serve topped
1/2 tsp vanilla extract with raspberries and a touch of
grated dark chocolate.
TO SERVE
Raspberries
Dark chocolate, we used 70%
lightbulb-on
Refined-Sugar Gluten-Free Egg-Free Nut-Free
Free
B R E A K FA S T LUNCH/DINNER S N AC K S / D E S S E R T S 39
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