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Talida

Dietary Fat Consumption and Women’s Hormones

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Diet and Nutrition

Dietary Fat Consumption and Women’s Hormones

September 18, 2020 by Talida in Diet and Nutrition

As I started to research into the hormone space a few years ago, it became clear to me that many hormone experts, who I love and have learned a lot

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Vegan Low Fructose Chocolate Peanut Butter Snickers Bars

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Desserts

Vegan Low Fructose Chocolate Peanut Butter Snickers Bars

September 6, 2019 by Talida in Desserts

I have recently learned that for people suffering from insulin-resistant PCOS or insulin resistance /pre-diabetes in general fructose is a worse sugar than glucose. Personally, I don’t think this is

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It’s been a very long time since I’ve uploaded

It’s been a very long time since I’ve uploaded a hormone health article. I’ve been prioritising getting through my uni and just haven’t had the chance to write. Here is a follow up article on my last article about fats for women’s hormones. I wanted to write this article because I’m seeing a lot of conflicting advice in the hormone space about fats. Some are pushing lots of polyunsaturated fats with seed cycling and others say polyunsaturated fats are highly inflammatory and should be avoided. I’ve done my best to go through the literature and present what the science has to say to the best of my ability. Most of the research on fats and hormones is done in the fertility area so you will see me refer to that a lot. In my eyes hormones and fertility are one and the same even if you don’t intend to get pregnant and are just trying to balance hormones to feel good. My intention here was to help sort through some of the information. I genuinely hope I haven’t added to the confusion haha. If you are interested, link is in bio 💛

Did you catch the recipe for this very rich malted

Did you catch the recipe for this very rich malted pecan fudge cake ? It’s made with @saundersmalt barley malt syrup which is an amazing source of b vitamins including vitamin b12. I’ve been seeing a bit of talk lately about not needing to supplement with b12 due to the gut being able to synthesise b12. I’ve been asked to talk about b12 a few times in the past but I’m not an expert and haven’t had the time to research properly . From what I know yes you can synthesise b12 in the gut but it happens too far down the colon to be absorbed in the body, so plant based people still absolutely need to supplement. I get my b12 from my whole food b complex and phytoplankton daily and bits and pieces from foods like barley malt and nutritional yeast on occasion. Here is the recipe :

Base:
1 3/4 cups pecans
1/4 cup goji berries
1 tbsp Saunders Malt extract
1/4 cup hemp seeds
1 tbsp cacao powder
Filling:
1 1/2 cups nut butter of choice
8 tbsp cacao butter
7 tbsp Saunders Malt extract
6 tbsp plant milk of choice
Toppings:
1 cup pecans
2-3 tsp Saunders Malt extract
Pinch sea salt

For the base, process all of the ingredients in a food processor until sticky. Pressed down tightly into the base of a round baking tin and set aside. For the filling melt down the cocoa butter over low heat on the stove until melted, add all of the other filling ingredients and mix well to incorporate. Remove from heat and pour over base. Place in the freezer to set for 2 to 3 hours. Line a baking tray with baking paper, place pecans on top and drizzle with Saunders Malte and salt. Roast for 10 minutes at 180°C and decorate on top of cake

Realising that mango season is pretty much over an

Realising that mango season is pretty much over and colder months will role in soon, gotta make the most of the last few mangos still available in stores and make this vegan mango jelly tart. I’ve really grown to like agar recently, but it took me a bit of practice to get the hang of it. Now I have a bit if a feel for how agar works I like using it in lots of things. Did you know agar comes from seaweed ? As such agar is actuality a great source of iodine! Iodine is a common deficiency no matter your diet choices and is especially important in pregnancy when iodine needs go up. Iodine is needed for healthy thyroid function and to help improve breast tenderness, too much iodine isn’t a good idea so it’s good to be smart but currently most people fall very short of rdi for iodine (myself included but I’m working on it)

BASE:
2 cups wholemeal baby biscuits (or biscuits of choice)
⅓ cup desiccated coconut
1½ tsp ground ginger
2 TBSP coconut oil
1 cup quick oats
1 tsp maple syrup (optional)
FILLING:
1½ cups cashews or slivered almonds (soaked for 15 mins in boiling water)
200g coconut cream from a can
3 TBSP maple syrup
1 TBSP coconut oil
Juice ½ lemon
MANGO JELLY LAYER:
1 large mango
1 cup of water
1-2 TBSP maple syrup
1 TBSP agar powder
Method
For the base, process all the base ingredients into a food processor until sticky. Press down evenly onto the base and sides of a long tart tin and set aside.
For the filling: Blend all ingredients in a blender until smooth. Pour over base and place in the freezer for 2 hours until set.
For the mango jelly, blend all mango jelly ingredients in a blender until smooth. Pour into a saucepan and bring to a boil, constantly whisking, once boiling, keep whisking for about 2 minutes until mixture starts to thicken slightly. Pour on top of the tart and set in the fridge for about 30 minutes. Decorate with raspberries of toppings of choice, slice and enjoy.

Happy Easter everyone! We didn’t have an overly

Happy Easter everyone! We didn’t have an overly easterish Easter this year. I’m one of those mums that can’t concentrate on anything when her kid is sick so we didn’t end up doing much but I hope you all had a wonderful Easter and enjoy the long weekend. Here are some chocolate Easter eggs we made by melting down @picochocolate 85% and filling them with @pana_organic cashew caramel spread. Crazy good and indulgent!
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#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #eastereggs #easter2021 #chocolate #cacao #veganchocolate #raw #rawmazing #feedyourhormones

Happy Easter everyone. Hope your all having a wond

Happy Easter everyone. Hope your all having a wonderful long weekend and eating lots of chocolate. Here are some Easter inspired carrot pikelets. These are really great for preschool lunches too.

1 flax egg (1 TBSP ground flax seeds mixed with 3 TBSP water)
1-2 large carrots finely grated

1 tsp cinnamon
¼ tsp allspice
1 cup wholemeal spelt flour (or sub buckwheat for completely gf)
1 cup buckwheat flour
¼ cup cashew yogurt or yogurt of choice
¼ cup coconut sugar
2 tsp baking powder
½ tsp baking soda
pinch salt
2 cups almond milk
Method
Make the flax egg in a small bowl and set aside for a few minutes to gel.
In a large bowl, mix together all of the ingredients until a pancake batter forms.
Fry in 1 tbsp measurements in a little oil for a few minutes until the top bubbles and the edges brown slightly. Flip pancake and fry other side for a few more minutes until done.
Repeat until batter is used up.

It’s the end of the month which marks the end of

It’s the end of the month which marks the end of endometriosis awareness month. If. You didn’t catch it I have a full blog post write up about the benefits of turmeric for endometriosis. In short turmeric is a powerful pain reliever and a wonderful aid to the liver to help detox excess estrogen. Full write up on my blog (Link in bio) here is the recipe to this white choc turmeric latte using @dhownaturefoods

1½ cups soy or macadamia milk
2 tsp DHOW turmeric latte blend
1 TBSP maple syrup
2 TBSP cacao butter buttons
Method
Add all ingredients to a saucepan and heat until cacao butter has completely melted. Pour into a mug and sprinkle with cinnamon. Enjoy.

Might be time for me to share some Easter recipes!

Might be time for me to share some Easter recipes! Easter always sneaks up on me and the date keeps changing! I can’t keep up! Sheet pan carrot cake with yogurt frosting, complete with fake plastic carrots for looks 😆 This month I’ve decided to try the raw carrot challenge in my luteal phase (where you eat 1 raw carrot a day) carrots have special soluble fibres in them that bind to estrogen in the gut and remove it from the body. Helps with pms 👏 I’ve not tried it but so many women have amazing results just from eating a carrot! 😅 can’t say this carrot cake will have the same effect but it is absolutely delicious.

2¼ cups wholemeal spelt flour
3 teaspoons baking powder
1 teaspoon baking soda
3 teaspoons cinnamon
½ teaspoon allspice
Pinch salt
½ cup unsweetened applesauce
1 cup almond milk
2 teaspoons vanilla extract
1 cup coconut sugar
½ cup grape seed oil
2 cups grated carrots, medium-packed
FROSTING:
Vegan coconut yogurt and chopped walnuts.
Method
Preheat the oven to 180 C and lightly grease a slice baking tray.
In a large bowl, sift together the flour, coconut sugar, baking powder, baking soda, cinnamon, nutmeg and salt.
In a separate bowl, whisk together the applesauce, almond milk, vanilla and oil.
Mix the dry ingredients into the bowl with the wet ingredients.
Fold in the carrots and stir until just combined.
Bake for 30 to 40 minutes or until a toothpick comes out clean.
Once cooled dollop and spread some coconut yogurt and sprinkle with chopped walnuts.

As you all know I have a lot less time to dedicate

As you all know I have a lot less time to dedicate to my blog as I’d like, only the recipes that impress me the most make it on the blog, the rest I usually just share on here. These vegan air fried chickpea nuggets really impressed me! The texture was amazing: soft and chewy on the inside and crispy on the outside. Made in the @ninjakitchenapac dual zone air fryer (swipe) . I get lots of questions about air fryers in my DMs, it seems everyone is looking to purchase an air fryer lately, this air fryer is quite large so you need to kitchen space for it but I really think it’s the best on the market. Can’t fault how great the texture turns out! Plus it has many other functions too. Have a video reel recipe for these further down my feed and the blog recipe is on my website now. Link is in bio 💛
#ninjakitchen #ninjakitchenapac

Hi guys, I think it’s time I reshare the recipe

Hi guys, I think it’s time I reshare the recipe to this healthier vegan banoffee again, it is by far my most recreated recipe from the blog. I get people ask me where to find it all the time so here it is! You can also find it on my blog, just type banoffee in the search bar.

CRUST:
3 cups blanched almond meal
1 cup quick or rolled oats or sub quinoa flakes for gf
6 TBSP grapeseed oil or other neutral oil
6 TBSP maple syrup
FILLING:
1½ cups pitted dates
3 TBSP almond butter
pinch salt
½ cup @pureharvest almond milk
drop vanilla extract
TOPPINGS:
3 sliced bananas
coconut whipped cream
dark chocolate shavings
Method
For the crust: mix together all the ingredients in a large bowl until well combined and slightly sticky
press evenly onto the base and sides of a round tart tin.
Bake in the oven at 180 C for 10 - 12 minutes or until golden looking. Remove from oven and allow to cool.
For the filling: Add all the ingredients into a food processor and process until smooth. You can add more almond milk if you like your caramel runnier, or less if you like it very thick.
Spoon out caramel and spread evenly over baked crust with a spatula. Remove from tart tin at this stage and set aside.
For the coconut cream: Place a can of coconut cream in the fridge for a few hours or overnight ( if it is cold where you live you do not have to do this). Scoop out the cream ( not the water) and place in a bowl, with a hand mixer mix until the cream becomes whipped and fluffy, Coconut cream is slightly sweet already but if you want to make it sweeter you can add 1-2 TBSP maple syrup to the cream while you are beating it and some vanilla extract. This dessert is quite sweet so you can omit the natural sweetener if you like.
Slice bananas into thick coins, add 1 layer of banana slices on top of the caramel, the scoop out coconut cream, add another layer of banana slices and top with some dark chocolate shavings. Slice and Enjoy

Really late post tonight. Did you catch my vegan p

Really late post tonight. Did you catch my vegan peach custard tarts I made for @everydayrewards ? Here is the recipe

UST:
½ cup quinoa flakes
1½ cups almond meal
2 TBSP avocado oil
2 TBSP maple syrup
FILLING:
1 300g packet organic silken tofu
⅓ cup raw cashews
2 large peaches, pits removed
2 TBSP maple syrup
juice ½ lemon
Method
In a bowl, mix together crust ingredients until sticky. Divide evenly between 6x 6cm mini tart moulds. Press crust on to the base and sides of tart tins. Bake in the oven for 10 minutes at 180C. Remove from oven and allow to cool completely.
For the filling, add all the ingredients into a blender and blend until smooth. Pour evenly on top of crusts. decorate with chopped peaches and fresh mint or toppings of choice. Enjoy straight away or store in the fridge for about 3 days.

I feel like I’ve been more quiet on here than us

I feel like I’ve been more quiet on here than usual. We have a bit of stuff going on. Just trying to get on top of things! Here is a sneak peak at a new recipe. Coconut paw paw jelly slice. Unfortunately I won’t be sharing the recipe for this because it’s one I want to keep for my cycle syncing plant based hormone ebook (I don’t know what I’m calling it yet) paw paw is a great ovulation food! Because it helps to lower histamine (the allergy response) which gets higher when estrogen is at its highest. I’ve been one to suffer with hey fever and dust allergies most of my life, as of recently I’ve noticed that my allergies have actually mostly gone away ? The only time I notice my allergies coming back as at ovulation which I think is fascinating! Paw paw is also wonderful for digestion as it can help flush out the excess estrogen once the body is done with it. I also thing paw paw is a great constipation relieving food in pregnancy! I had a friend of mine tell me to eat paw paw in pregnancy and I never got constipated once. Ebook will be out later this year. Hope you enjoy the sneak peak. 💛

Put my favourite peanut butter from @PlentyFoodsAu

Put my favourite peanut butter from @PlentyFoodsAu to use in these delicious chocolate peanut butter cream tarts. These are incredibly lush with the creamiest texture. This peanut butter only lasted a week in our house! That's how good it was. Found mine at my local @colessupermarket.
Here is the recipe:
1 1/2 cups almond meal
1/4 cup cocoa powder
1/4 cup maple syrup
3 tablespoons @PlentyFoodsAu Macadamia Oil Pinch of salt
FILLING:
1 cup @PlentyFoodsAu Smooth Peanut Butter 3/4 cup water
1/2 cup melted coconut oil
1/2 cup maple syrup
1/4 teaspoon sea salt
In a bowl mix together the crust ingredients, divide the mixture between 4 mini 10 cm tart tins. Set aside. In a blender, blend the filling ingredients until smooth. Pour evenly into tart tins and place in the freezer to set for about 4 hours. Decorate with melted chocolate or toppings of choice.
#PlentyFoods #PlentyGood #ad

Wanted to make the most of the beautiful summer st

Wanted to make the most of the beautiful summer stone fruit while they are still in season with these vegan peach custard tarts using ingredients from my local Woolworths. Each time I go to Woolworths for my grocery shopping, I take my @EverydayRewards card with me so I can collect points that help me save. Using the Everyday Rewards app, I can fast track my savings by collecting boosters which gives me up to 10 points for every dollar I spend. The Everyday Rewards app also helps me enjoy lots of different extras like prizes, discounts and deals across all participating partners like Big W, Caltex, Bupa, BWS and Origin Energy, plus I get recommendations when my favourite products are on special! Everyday Rewards helps makes my grocery shopping go further. The recipe for these tarts can be found on my blog. The link is in my bio. #LoveMyRewards #EverydayRewardsCollab #Sponsored

Happy Saturday everyone! It’s been raining forev

Happy Saturday everyone! It’s been raining forever, and although I miss seeing the sun it’s been nice to cozy up with a hot drink like this beautiful white chocolate turmeric latte using @dhownaturefoods this latte is perfectly balanced and tastes very professional. Plus turmeric is an amazing spice with so many healing benefits.. I have a full article write up on my blog now about the benefits of turmeric for women’s health as well as the recipe to this latte. Link is in bio 💛

If you have been following me in stories you’ll

If you have been following me in stories you’ll know that this summer I’ve been having a mango smoothie on repeat! It’s quite filling and loaded with plant based protein from hemp seeds (did you know hemp seeds have almost identical amount of protein to many protein powders ? But they have all the other nutrients too and far less processed).

1 mango
1 banana
2 tbsp oats
1/4 cup hemp seeds.
1 tbsp nut butter (I love macadamia the most for this recipe)
1 cup soy milk or milk of choice.

Blend and serve with desired toppings.

Delicious and hearty vegan Lasagne from @plantry.a

Delicious and hearty vegan Lasagne from @plantry.anz

I love lasagne but find it so difficult and time consuming to make. Happy to find this plant-based version for times when I feel like eating lasagne but absolutely can’t be bothered going through the effort of making it myself. Found mine in the freezer section at the supermarket.
So grateful for so many more plant-based options!

#plantryanz #plantperfected #sponsored

Made a delicious fresh beetroot and mushroom risot

Made a delicious fresh beetroot and mushroom risotto using ingredients from Woolworths. I love my local Woolworths supermarket and have been using the @EverydayRewards card (and app) along with my grocery shopping. I love that I get money off my shop quickly by using taking up the boosters that help me get even more points when I shop. So far I'm loving my Everyday Rewards card. It helps me get some great extra savings on my shopping! Check out the recipe for my pink beetroot risotto on my blog. The link is in my bio. #LoveMyRewards #EverydayRewardsCollab #Sponsored

I’m genuinely so devastated that cherry season i

I’m genuinely so devastated that cherry season is over 😢 lucky I can still buy frozen cherries which work best for desserts (mostly cos they are already pitted which saves so much mess) throwback to these choc cherry cheesecake bars. Remember to eat cherries for good sleep !

BASE:
½ cup almonds
¾ cups pitted dates
1 TBSP sunflower seeds
1 TBSP cacao powder
Cheesecake LAYER:
¾ cups raw cashews (soaked for 4 hours or overnight)
5 TBSP canned coconut cream
1 TBSP maple syrup
½ TBSP coconut oil
¼ cup frozen pitted cherries
CHOCOLATE TOPPING:
melted dark chocolate
Method
For the base, process all the ingredients in a food processor until sticky. Press down evenly into a lined square 10 cm baking tin.
For the filling, add all the ingredients in a high-speed blender and blend until smooth. Pour over the base and set in the freezer for about 2 hours.
Once set, cut into bars.
Melt some dark chocolate of choice (you can use chocolate chips) over low heat and drizzle over the bars with a teaspoon. Will store in the fridge for about 3 days or will store in the freezer for months.

As you all know I love making healthy desserts and

As you all know I love making healthy desserts and I’ve been using @saundersmalt barley malt extract as a natural sweetener for many years. I think it’s a sweetener not too many people are aware of but it’s a powerhouse of nutrients! Including vitamins B1, B2, B3, B6 and B12 all within with a sticky caramel-like texture. It also gives a really pleasant malty taste. Here is my malted fudge pecan cake topped with malty caramelised pecans.

Base:
1 3/4 cups pecans
1/4 cup goji berries
1 tbsp Saunders Malt extract
1/4 cup hemp seeds
1 tbsp cacao powder
Filling:
1 1/2 cups nut butter of choice
8 tbsp cacao butter
7 tbsp Saunders Malt extract
6 tbsp plant milk of choice
Toppings:
1 cup pecans
2-3 tsp Saunders Malt extract
Pinch sea salt

For the base, process all of the ingredients in a food processor until sticky. Pressed down tightly into the base of a round baking tin and set aside. For the filling melt down the cocoa butter over low heat on the stove until melted, add all of the other filling ingredients and mix well to incorporate. Remove from heat and pour over base. Place in the freezer to set for 2 to 3 hours. Line a baking tray with baking paper, place pecans on top and drizzle with Saunders Malte and salt. Roast for 10 minutes at 180°C and decorate on top of cake
Enjoy!
#saundersmalt @saundersmalt #ad

About time I share a savoury post! It’s been awh

About time I share a savoury post! It’s been awhile. Introducing my new most favourite salad ever Mediterranean style fattoush salad with chickpeas, cucumber, kale, parsley, a tiny bit of mint and pomegranates. Dressed with olive oil and pomegranate molasses. Instead of pita bread I used the most addictive wholemeal spelt crackers from @living_loaf they go nice and soft with the dressing and are to die for! Honestly I struggle to live without these crackers.

Wholegrain’s are often presented as inflammatory and difficult to digest. I see lots of health practitioners tell women to cut out gluten and most grains for hormone balance, and while I agree that refined grains are not great for our health, whole grains are wonderful for hormone balance! We know from breast cancer studies that fibre found in high amounts in wholegrains helps to bind excess estrogen in the gut and safely remove it from the body so that it doesn’t recirculate leading to hormone imbalance and increased risk of breast cancer. Eating whole grains /fibre from a young age has found to be the most protective for breast cancer prevention PMID 26908709. Whole wheat (yes wheat) and whole rye were studied separately and found to be effective at breast cancer prevention (PMID 30813337)

Since I had low oestrogen for many years I wondered if all of this advice applied to me because I was trying hard to get my oestrogen up not to get rid of it out of my body. But the answer is yes it applies even if you have a low oestrogen. in fact healthy clearance of oestrogen is what sends a signal to the brain to make the ovaries produce more oestrogen. It’s a bit of a complex thing to get your head around , but in short, fibre and wholegrains are good for estrogen low or high!

If your in the Lake Macquarie region make sure to check out @living_loaf

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Recent Posts

The Best and Worst Fats for Women’s Hormone Health April 8, 2021
Vegan Airfried Chickpea Nuggets March 29, 2021
Vegan mini peach custard tarts March 22, 2021
Turmeric for period pain, endometriosis and estrogen dominance plus White Chocolate Turmeric Latte with DHOW March 16, 2021

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