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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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As part of my plant-based foods for the ovulatory

As part of my plant-based foods for the ovulatory phase series, I’ve decided to focus largely on pomegranates. I’ve already discussed in depth about soy and flaxseeds which contain isoflavones and lignans that help balance estrogen. Pomegranates are perhaps even more powerful for hormone balance because the protective estrogen from pomegranates does not need to be converted in the gut and can block the more harmful estrogens from the body. They are also unique because they have progesterone like activity and protect progesterone from being broken down. This leads to a better ratio of estrogen and progesterone which leads to less symptomatic cycles and also protection from a lot of estrogen related conditions like fibroids, polyps and breast cancer.

Pomegranates are also highly anti inflammatory and rich in antioxidants. Antioxidants help improve egg quality which not only improves fertility but makes for a stronger more robust ovulation. Good ovulation ensures adequate progesterone and less pms.

The combined action of pomegranates on estrogen, progesterone and egg quality make pomegranates one of the top foods to support healthy ovulation. What’s more pomegranates have even been shown to improve androgen levels in women with pcos 🙌

Although I absolutely love the beautiful pomegranate arils, a sprinkle of pomegranate arils on foods probably isn’t enough to influence hormone balance. Most studies use pomegranate juice which is more concentrated. Personally I don’t love pomegranate juice and prefer to use pomegranate powder. I use a teaspoon in my herbal teas and also blend it into smoothies. The powder is concentrated, mild tasting and also won’t spike blood sugar. I like @earthspurity pomegranate powder. Check out my recent recipe reel using this powder for inspo.

References in comments.

#hormones #pomegranate #pomegranates #estrogen #progesterone #ovulation #ovulatoryphase #hormonehealth #hormonebalance #hormoneimbalance #lowprogesterone #plantbasedforhormones #fertility #fertilitydiet #fertilityfoods #estrogendominance #eggquality #antioxidants #cyclesyncing #cyclesyncingwithfood #estrogenbalance

Happy Sunday everyone.. I haven’t posted on here

Happy Sunday everyone.. I haven’t posted on here for the last few days because we have been busy spending time with family we haven’t seen in a long time and also dealing with canceling my little boys birthday party because he and so many of his friends are sick !! Thankfully we rescheduled.

Going back to some ovulatory phase recipes, fresh and fruity tropical fruit tart with no sweetener added, only sweetened with fruit. Ovulation is the best time for summery foods, especially if it’s also the season for it. It’s a little too cold for me to enjoy this right now but for everyone else enjoying early summer in the northern hemisphere, this one is for you.

BASE:
1 cup walnuts
½ cup dates
¼ cup goji berries
FILLING:
1½ cups cashews (soaked overnight or for 3-4 hours)
1 can coconut cream
1 TBSP coconut oil
1 cup mixed tropical frozen fruit (I used banana, pineapple, mango, pawpaw)
½ tsp turmeric for colour (optional)
Passionfruit pulp for topping
Method
For the base: Breakdown the walnuts in a food processor, add dates and goji berries and process again until sticky. Press down evenly into the bottom of a small cake tin and set aside.
For the filling: add all the ingredients ( except passionfruit) in a high-speed blender and blend until smooth and creamy. I used prepacked frozen fruit for my smoothies. You may be able to buy these in the frozen section at the supermarket or freeze your own ahead of time.
Pour filling over base, smooth and place in the freezer to set for 3-4 hours or overnight. Once set, decorate with passionfruit pulp and any other toppings you like and serve.

#hormones #rawvegan #tropicalfruit #nosweetener #vegancheesecake #sugarfree #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #vegandesserts #plantbasedfood #plantbasedforhormones #ovulatoryphase #cyclesyncing #cyclesyncingwithfood #hormonehealth #hormoneimbalance #hormonebalance #womenshealth

Sneak peak at one of the ovulatory phase recipes c

Sneak peak at one of the ovulatory phase recipes coming in my new book, broccoli mushroom and cashew stir fry made with a slightly sweet Thai inspired sauce. This is one of the recipes I’ve been making for years and years (although a lot less since having a child since children don’t seem to like stir fry’s or spicy curry’s much) I have shown this dish a few times throughout the years but never shared the recipe, mostly because it’s taken me a while to get the sauce just right! Now that I have perfected it I thought it deserved a spot in my book, it’s a great recipe for estrogen metabolism. Cruciferous vegetables like broccoli are top foods for helping the liver and gut manage the excretion and reabsorption of estrogens, broccoli is especially helpful for the liver due to its high levels of DIM.

When I first went plant based I really struggled eating cruciferous vegetables. I didn’t really like them and they upset my digestion, I basically didn’t eat them for years. Over time when I learnt how important they were for oestrogen balance and overall health I took up the challenge of making myself like them and experimented with a bunch of different recipes. I’m still not perfect and I definitely still have a lot more cruciferous veggies that I need to eat more regularly but I have to say the addition of cruciferous vegetables in my diet has been a game changer for me!

How do you like to eat your cruciferous veg ?

#hormones #cruciferousvegetables #broccoli #stirfry #broccolistirfry #plantbased #plantbaseddiet #plantbasedfood #veganbowl #veganbowls #plantbasedbowl #hormonehealth #estrogen #estrogendominance #liverhealth #cyclesyncing #ovulatoryphase #plantbasedforhormones #hormonebalance #hormoneimbalance #cyclesyncingwithfood

Pomegranates are another go to food for the ovulat

Pomegranates are another go to food for the ovulatory phase. They are great all cycle long but I like to focus them around ovulation specifically. They can help balance estrogen due to there unique phytoestrogens as well as boost progesterone and improve egg quality due to their high antioxidant and vitamin c levels. They are traditionally recognised as a fertility boosting food. I’ll share more detailed info on pomegranates during this series. I have more pomegranate recipes coming. This recipe uses pomegranate juice which is what is used in most of the pomegranate studies I’ve seen. Personally I don’t love pomegranate juice so I hide it in desserts. This is a very very old recipe from when I first started my blog, I still like the photo so I thought I would reshare.

Base:
¾ cup hazelnuts
1 heaped TBSP almond butter
8 dates
2 TBSP cacao powder
pinch sea salt
Custard Filling:
3 bananas
10 medjool dates - pitted
¼ cup unsweetened pomegranate juice
¼ cup cacao powder
½ tsp vanilla extract
Pomegranate seeds to decorate
Method
Begin by processing your hazelnuts in a food processor until they resemble hazelnut meal
Add the rest of your base ingredients and process until mixture becomes sticky
press the mixture evenly on the base and sides of 10cm mini tart tins. Set aside.
Add all of your filling ingredients into a high speed blender and blend until smooth and custard like. You may need to add a little water or almond milk if you find the mixture too think
Pour the custard over your base and decorate with pomegranate seeds.
Remove from tart tins before serving. Makes about 3 tarts.

#hormones #pomegranate #pomegranates #chocolate #chocolatedessert #ferilityfoods #healthydessert #healthydessertrecipes #healthydesserts #rawvegan #rawvegandessert #plantbasedforhormones #plantbasedrecipes #cyclesyncingwithfood #cyclesyncing #hormonehealth #hormonebalance #hormoneimbalance

Ovulatory phase recipe for raw vegan papaya jelly

Ovulatory phase recipe for raw vegan papaya jelly cheesecakes. Papaya is a top ovulatory phase food. it acts to relieve constipation which is important for estrogen clearance. It’s also great for supporting immunity and helping clear histamine from the body. Histamine causes allergy type symptoms and it rises and falls with estrogen meaning that allergy symptoms can be worse at ovulation when estrogen is high. This is definitely the case for me and my dust allergies!

I also love this recipe because of the agar. Agar is derived from seaweed and therefore is a source of iodine. Iodine is also important for estrogen, especially for cyclical breast pain and potentially for histamine as well (although I don’t feel like the studies are conclusive here). I have a modified version of this recipe which is even more gut friendly coming in my new book!

1 cup almonds
1/2 cup sunflower seeds
1 1/2 cups pitted dates
Filling:
1 1/2 cups raw cashews (soaked for 4-5 hours or 15 mins in boiling water)
200g coconut cream from a can
3 TBSP maple syrup
juice 1/2 lemon
Papaya Jelly:
1 papaya (skin and seeds removed)
1 cup water
2 TBSP maple syrup
2 TSBP agar powder

For the base, blitz ingredients in a food processor until sticky. Press down evenly onto the base of a silicon muffin tray. You can use regular muffin tin but make sure it is lined for easy removal.
For the filling blend all filling ingredients in a blender until smooth. Pour out evenly over the base and set in the freezer to set for about 30 mins.
For the jelly blend all ingredients except agar in a blender. Pour into a saucepan and mix in agar powder. Bring mixture to a boil on medium heat while whisking continuously. Once the mixture has started boiling, continue to boil and whisk for about 2 minutes. This will make the mixture thick. Once thick, remove from heat and spoon out over cheesecake fillings and set in the freezer for about 2 hours or overnight.

#papaya #hormones #vegancheesecake #healthydessert #healthydessertrecipes #healthydesserts #vegandessert #vegandessertrecipes #plantbaseddessert #cyclesyncing #plantbasedforhormones #ovulatoryphase #cyclesyncingwithfood #hormonalimbalance #estrogendominance

Today I am going back to my cycle syncing content

Today I am going back to my cycle syncing content and starting a new series on how to eat for the ovulatory phase. As I do these series I also branch out into relevant topics. ovulation is all about high estrogen so after this I’ll do a series on estrogen dominance.

There is an updated blog post linked in my bio all about eating for the ovulatory phase including a full downloadable list of some of the best plant-based foods to focus on around ovulation.
The article goes into
🥦foods to help the gut and liver process high estrogen.
🥦the histamine estrogen connection and foods that help clear histamine.
🥦foods that promote good egg quality and strong ovulation

Personally I find the ovulatory phase hardest to eat for because it’s such a short phase. If your not tracking your cycle it may be hard to know when to focus on ovulation friendly foods as ovulation moves around.
Personally I have struggled with the histamine thing around ovulation for years. My dust allergies and hey fever are always bad for about 3 days leading up to ovulation, this month ( I ovulated yesterday) it’s been the best it has ever been and I think its because I’ve been taking powdered dulse capsules (a type of seaweed) seaweed is high in iodine and iodine is important for thyroid, estrogen balance and histamine clearance. I also write about this in the article.

Link in bio ❤️

#hormones #ovulation #ovulatoryphase #estrogendominance #hormonehealth #hormonebalance #hormoneimbalance #hormonesupport #cyclesyncing #menstrualcycle #cyclesyncingwithfood #plantbaseddiet #plantbasedforhormones

Did you guys catch my Black Forest semolina porrid

Did you guys catch my Black Forest semolina porridge using @califiafarmsau Original Oat milk? It’s such a creamy delicious milk from the long life milk section at @woolworths_au. I have never personally cooked with semolina before trying this recipe, my mum used it a lot in her cooking to make European dumpling soup but this was very different. I loved the texture of semolina for breakfast, which was made even more creamy thanks to the delicious oat milk.

1 cup @califiafarmsau Original Oat Milk
1/2 cup water
1 tsp vanilla extract
2 tsp maple syrup
1/3 cup semolina
2/3 cups pitted frozen cherries
1/4 cup ground pumpkin seeds

In a saucepan combine oat milk, water, vanilla and maple syrup, and bring to a boil. Once boiling, reduce the heat and whisk in semolina a little at a time until it thickens. Mix in cherries and ground pumpkin seeds. Serve with vegan vanilla yogurt, dark chocolate and extra cherries and any other toppings of choice. #califiafarmsau #calilujah #ad

#semolina #breakfast #breakfastideas #blackforest #oatmilk #plantbaseddiet #plantbasedrecipes #breakfastrecipes #porridge #chocolate #cherries

Sharing another recipe from my reels that I think

Sharing another recipe from my reels that I think deserves more love! These vegan flaxseed oat muffins using @redtractorfoods flax seeds. I’ve gotten a lot of questions on wether it matters if flaxseeds are gold or brown and the answer is no it doesn’t matter at all, nutritionally they are exactly the same. personally I like to use both because using different colours adds a little more variety which is important for the gut microbiome. The coloured pigments can have health benefits too but neither colour is better than the other. It’s a matter of preference. I’ve also heard some people say the gold ones can have a fishy taste /smell and that brown has less of this happening. I haven’t experienced this much myself but it could be worth experimenting with. I’ll pop the recipe below, this recipe is also on my blog if you prefer to find it there. Also check out my reel for these plant based flax muffins if you haven’t seen it yet.

1 cup oat flour (you can grind rolled oats in a food processor)
1 cup ground Red Tractor Foods flaxseeds
1 cup coconut sugar
1½ tsp baking soda
1 cup almond milk
½ cup unsweetened applesauce
1 tbsp apple cider vinegar
1 tsp vanilla
½ cup blueberries
½ cup dark chocolate chips.
Method
Ground flaxseeds in a blender until finely ground. Measure out 1 cup of ground flaxseeds and reserve the rest for the freezer for other meals. Flaxseeds almost double in volume when ground. You can also pregrind a large batch of flaxseeds for the freezer and measure out how much you need with each recipe.
In a bowl mix together the flaxseeds oat flour coconut sugar and baking soda.
In a separate bowl mix the almond milk, apple sauce vinegar and vanilla.
Pour wet ingredients over dry ingredients and mix to combine. Fold in blueberries and chocolate chips.
Divide mixture into lined muffin tin and bake for 20 to 25 minutes at 180°C or until a toothpick comes out clean.

#flax #flaxseed #flaxseeds #muffins #flaxmuffins #veganmuffins #veganmuffinrecipe #veganmuffins #plantbasedrecipes #plantbaseddiet #plantbasedforhormones #hormones #hormoneimbalance #hormonehealth #hormonebalance #hormonesupport #cyclesyncing #menstrualcycle #seedcycling

As I bring my flaxseed series to a close I wanted

As I bring my flaxseed series to a close I wanted to re share some recipes from my recent reels, and also talk a little about flaxseed oil. I use the flaxseed oil from @plentyfoodsau which I find at Woolworths. Most of the hormone balancing effects from flax come from the lignans which is a fibre, flaxseed oil dose not contain any fibre so therefore does not contain lignans, however flaxseed oil concentrates the omega 3 in flaxseed and is powerful at reducing inflammation. Flaxseed oil is not meant for cooking and is best used cold for salad dressings and smoothies. It’s also best kept in the fridge so that the it doesn’t oxidise quickly.
Here is my hormone balancing smoothie! I like to swap out the fruit for whatever I feel like (doesn’t have to be blueberries) and usually love to have this around ovulation time when estrogen is high.

2 bananas
1 cup blueberries
2 TBSP flax seeds
2 TBSP rolled oats
2 TBSP goji berries
1 TBSP broccoli sprouts (I freeze these and use them in smoothies, makes them last longer)
1 TBSP nut butter of choice (I like @plentyfoodsau smooth peanut butter)
2 tsp @plentyfoodsau flaxseed oil
milk of choice.

Blend and enjoy.

#flaxseed #flaxseeds #flaxseedoil #antiinflammatory #estrogendominance #smoothie #hormonebalancingsmoothie #hormonalhealth #hormonebalance #hormoneimbalance #smoothierecipes #breakfastideas #breakfastsmoothie #omega3 #omega3s #smoothies #blueberries #plantbasedforhormones #seedcycling #cyclesyncingwithfood #cyclesyncing

Due to the lignan (type of phytoestrogen) content,

Due to the lignan (type of phytoestrogen) content, flaxseeds are powerful at balancing estrogen in the body. When plant lignans are ingested, they can be metabolized by the intestinal bacteria in the large intestine into enterolactone. Enterolactone is the bioactive form of phytoestrogen responsible for the many benefits of flaxseeds. Enterolactone binds to estrogen receptors, blocking and competing with estrogen which may help to reduce symptoms of estrogen dominance including PMS, painful heavy periods and cyclical breast tenderness. Much like isoflavones in soy, lignans in flax can act as weak estrogen agonists (promoters), partial agonists, or as antagonists (blockers) to estrogens produced within our body and xenoestrogens from our environment. This means that lignans can increase estrogen or decrease estrogen depending on what the body needs.

Flaxseeds help
-Bind unwanted estrogens in the gut, which are then excreted in the stool.
-Reduces b-glucuronidase activity in the gut leading to less reabsorption of estrogen back into the bloodstream.
-Promote the liver metabolism of estrogen through 2 hydroxyesterone which is protective.

All of this help to improve the ratio between estrogen and progesterone which in turn greatly reduces symptoms of PMS.

There are some women that can actually feel worse when eating flax. If this is you, I hear you. While we don't know exactly the reason for this, we do know that this is likely due to a microbiome imbalance in the gut. Much like soy, in order to get full benefits from soy through the production of S-equol, we need a wide array of different microbes working together to properly digest and break down flax into enterolactone. Unless there is a true flax allergy, this may be able to be corrected in time by working on gut health, but if not that's ok! There are many other things we can do for our hormones that are just as powerful.

If you haven't already, read more about the benefits of flaxseeds for women's hormones linked in my bio.

#flaxseed #flaxseeds #pms #estrogendominance #hormonebalance #hormoneimbalance #seedcycling #womenshealth #plantbasedforhormones #estrogenbalance #guthealth #pmsproblems #hormones

Guys I hope I’m not overdoing it with these flax

Guys I hope I’m not overdoing it with these flaxseed recipes… don’t want this to drag on but I’m actually getting requests for more flaxseeds recipes ….. so I don’t know what to do 🤷‍♀️But just so you know of all the flax recipes I’ve experimented with, these are the best. What I love about them most is that they are very satiating, pancakes are one of those things where they are delicious but I get hungry in a couple of hours because they aren’t very well balanced with protein and fat. These are different 🙌 especially with a huge dollop of peanut butter on top.

1/4 cup ground flaxseeds
1 1/4 cup wholemeal spelt or buckwheat flour
2 tsp baking powder
1/4 tsp baking soda
1 cup soy milk or other milk
2 tbsp maple syrup

Mix all ingredients in a bowl. Allow the mixture to sit for 5 minutes for the flax to thicken the batter, use 1/4 cup measurements and fry on each side for a few minutes until golden.

Remember to read my flax article or watch my most recent reel of me talking to learn how to properly prepare and consume flax for maximum benefits for hormone balance ❤️

#hormones #flax #flaxseeds #flaxseedrecipes #pancakes #veganpancakes #plantbasedrecipes #pancakeday #eggfree #breakfastideas #breakfastlover #plantbasedforhormones #hormonebalance #hormoneimbalance #hormonesupport #seedcycling #cyclesyncing #womenshealth #estrogendominance

I’ve been sharing a lot of flaxseed recipes for

I’ve been sharing a lot of flaxseed recipes for my series, I’ve really enjoyed it because I’ve experimented with so many different recipes but let’s be real here… I usually just have flaxseed daily simply by adding into any and every breakfast I make, it’s usually a porridge of some kind. I like to mix up my porridges and use a variety of different grains so I don’t get sick of oatmeal and to ensure a variety of plants for the gut microbiome. Ground flaxseeds work well in every breakfast and are the easiest way to get them in daily for hormone balance. This is my apple quinoa porridge. No I don’t usually have it in a glass like this… it’s usually a bowl but I do all the things for Instagram.

1 cup quinoa flakes
2 cups plant milk (I like soy for extra protein)
½ cup unsweetened applesauce
2 tbsp chia seeds
2 tbsp ground flax seeds
1 large tbsp almond butter
1 tbsp ground cinnamon
Maple syrup to taste
Method
Throw all ingredients together in a saucepan over low medium heat, stirring occasionally and cook until the liquid is absorbed, Serve with crunchy chopped apples and pecans. You can also mix in protein powder for extra protein (I use a hemp seed one) it’s good to try and get at least 20g of protein for breakfast to help set good blood sugar for the day.

#hormones #quinoa #quinoarecipes #flaxseed #flaxseeds #flax #seedcycling #breakfast #breakfastideas #quinoaporridge #plantbased #guthealth #plantbaseddiet #plantbasedforhormones #plantbasedrecipes #hormonebalance #hormonehealth #hormonebalancing #hormonesupport #menstrualcycle #cyclesyncingwithfood #cyclesyncing #hormonehealing

Happy Sunday everyone, hope you all had a great we

Happy Sunday everyone, hope you all had a great weekend. I’m sharing another flax recipe tonight for my flaxseeds and woman’s hormones series. Buckwheat flax crepes… they don’t use a huge amount of flax but one of my favourite things about them is that they are such a great substitute for eggs. The trick is to allow the flax to absorb the liquid so that they thicken the batter. That way they don’t crack and split while trying to flip them. You can also use any other flour you prefer but I find buckwheat works best for crepes and pancakes as it also gels slightly and helps to hold things together. Nothing worse than a split crepe . Split crepes stress me out.

3 cups buckwheat flour
4½ cups almond milk
1½ TBSP ground flax seeds
3 TBSP maple syrup
1-2 tsp vanilla extract
oil spray of choice for frying
Method
Begin by processing flaxseeds in a high speed blender if not already ground (check my recent reel for best way to do this)
Add all the ingredients into a large mixing bowl and whisk together until well combined and a crepe batter forms. Allow the batter to sit for 5 minutes for the flaxseeds time absorb some of the liquid and thicken.
Heat some oil in your crepe pan/pan on medium heat. Make sure your pan is hot enough before you start frying your crepes.
Using a ladle add some of the batter onto the pan and spread it around in a circular motion until the batter covers the pan in a thin layer
Cook for a few minutes until the edges are golden and can lift up easily. Flip to the other side and cook for a few more minutes
Repeat until all the batter is used.

#hormones #flax #flaxseed #flaxseeds #crepes #vegancrepes #breakfast #breakfastideas #plantbased #plantbasedrecipes #veganrecipes #eggfree #glutenfree #hormonehealth #hormonebalance #hormoneimbalance #hormonesupport #cyclesyncing #seedcycling #breakfastcrepes

For all the people that haven’t had the chance t

For all the people that haven’t had the chance to read my blog article about flaxseeds and women’s hormones yet, here is a little summary. You can find more info in the article which is still linked in my bio, the article goes into the best way to prepare and consume flaxseeds for maximum benefits as well as addressing some common concerns. I still have a couple more flaxseed recipes coming before moving on to my next series about ovulation.

Hope your all having a wonderful weekend 💛

#flaxseed #flaxseeds #hormones #hormonebalance #womenshormones #womenshealth #menstrualcycle #menstrualcycleawareness #hormonehealth #hormoneimbalance #hormonebalance #hormonesupport #cyclesyncing #seedcycling

#ad This recipe that I am sharing has got to be on

#ad This recipe that I am sharing has got to be one of the naturally sweetest and richest desserts I have ever made. Using the amazing @califiafarmsau Vanilla Oat Milk that I got from the long-life milk aisle in @woolworths_au. I am obsessed with the smell of this milk, sometimes I take it out of the fridge just to smell it. The vanilla is my favourite of the entire Califia range and I think it's pretty unique because I don't think I have seen other vanilla flavoured milk in the supermarkets. It also makes for the best desserts! My advice with this dessert is to serve them in small jars as they are very rich. I think my glasses of choice were a little too large but I actually didn't have anything much smaller. I need to invest in some smaller jars.

White Chocolate layer:
1/2 cup raw cashews
1/2 cup @califiafarmsau Vanilla Oat Milk
1/2 cup cacao butter
1 TBSP maple syrup
Caramel:
1/2 cup cashew butter
1/8 cup cacao butter or coconut oil
6 TBSP maple syrup
pinch of salt (optional)
popcorn

For the white chocolate layer, meltdown cacao butter in a saucepan on low heat until liquid. In a blender or food processor combine cashews, oat milk, melted cacao butter and maple syrup, blend until smooth and divide evenly into small glasses or jars. Place in the freezer to set for 4 hours until firm.
For the caramel, meltdown cacao butter and coconut oil and mix together all ingredients in a small bowl until well combined. Pour over the top of the white chocolate layer and top with popcorn.
#califiafarmsau #calilujah

#popcorn #caramel #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #vegandessertrecipes #vegandesserts #plantbased #plantbaseddessert #oatmilk

Time for my first flaxseed recipe for my flaxseed

Time for my first flaxseed recipe for my flaxseed series. This is a very easy 3 ingredient flax banana bars.

This is my first time baking with flax only (not just a flax egg) for some reason I assumed that since the omega 3s in flax oxidise so quickly when ground and exposed to air that heating flax would be even worse, but actually that’s not true! Cooking flax seeds does not significantly alter nutrition and in fact it may make them even better because flax does have a small amount of cyanide which theoretically could cause toxicity (although this is not quite proven in the research but it is a thing that has been circulating around the internet) cooking flax completely destroys the cyanide, (especially when combined with liquid )while still retaining nutrition and hormone balancing effects.

You can find this recipe on my blog now, link is in bio. I’ll also be sharing a video reel of this recipe later on this week so stayed tuned.

If you didn’t catch my flaxseed for hormone article you can also find that on my website right under this recipe. I updated it today to address some of the common questions I’ve received on flax so hopefully it’s a thorough explanation of all things flax related including how to properly prepare and store them.

#flaxseed #flaxseeds #3ingredients #banana #omega3 #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #vegandesserts #vegandessertrecipes #plantbaseddiet #plantbasedrecipes #plantbaseddessert #hormoneissues #hormonebalance #hormonehealth #hormoneimbalance #womenshealth #estrogendominance #estrogen #lowestrogen #phytoestrogens

Starting my new series today all about flax seeds

Starting my new series today all about flax seeds and women’s hormones. Both this series and my previous series are under a larger umbrella of things that impact estrogen. Like soy, flax seeds are very rich in phytoestrogens, they have a different phytoestrogen to soy called lignan but they seem to work in similar ways in the body. Lignans have actually been found to be more powerful than isoflavones in soy especially for things like cyclical breast pain and breast cancer prevention. Flax seeds also have the benefit of being very high in fibre which is wonderful for clearing out excess estrogen from the gut.

You can read my full article all about how flax seeds affect womens hormones on my blog now. Link is in bio. Also expect a few flax seed recipes coming to go along with this series. The recipes are a bit different to my usual style and I love it! It’s sort of helped me get out of a rut and opened my mind up to lots more creative food possibilities 🙌

#flax #flaxseed #flaxseeds #phytoestrogens #estrogendominance #estrogen #lowestrogen #hormonehealth #hormonebalance #hormoneimbalance #womenshealth

Last recipe for my soy series. Probably could have

Last recipe for my soy series. Probably could have shared this one in my caffeine series too. It’s an old recipe but a popular one. I wanted to take a moment to talk about soy milk as I’ve been surprised that people seem to fear soy milk the most, even over tofu ? At least I’m basing that on the DMs I’ve received. I’m not sure why, soy milk is the lowest in phytoestrogens even when using whole soy beans (which I recommend as it’s less processed and more nutritious) a lot of soy milks on the market use soy protein isolate which actually have close to zero phytoestrogens in them… personally of all the plant milks on the market I think soy is the most nutritious, it has a whopping 7g of protein which is very similar to dairy milk which has around 8g, almond and oat milk varieties have less that 2g of protein and have a much higher water content so are less nutritious. Soy milk is also naturally higher in calcium even when not fortified. That does not mean I don’t drink any other milk besides soy, I actually enjoy a huge variety of plant milks and pick and choose depending on the meal or dessert I’m making, but from a nutritional stand point soy is definitely superior and is an easy way to boost the protein content of breakfast.

BASE:
1 cup pecans
6 dates
¼ tsp decaf instant coffee
1 tsp vanilla
FILLING:
1¾ cup cashews
¼ tsp decaf instant coffee
1 cup of soy milk
⅓ cup maple syrup
⅓ cup melted cacao butter or coconut oil
1 tsp vanilla
pinch of sea salt
cacao powder for dusting
coffee beans for decorating
Method
To make the crust, Add pecans to the food processor and process until ground. Add the rest of the crust ingredients and process again.
Divide the base between small jars and press with fingers to cover the bottom
For the filling, combine all of the ingredients in a high-speed blender and blend until smooth.
Pour filling on top of the crust for each jar. Dust with cacao powder and add coffee beans.
Refrigerate for 6 hours or overnight.
#tiramisu #vegantiramisu #soymilk #healthydessert #healthydessertrecipes #healthydesserts #vegandessert #vegandesserts #vegandessertrecipes #rawvegan #rawvegandessert #hormonebalance #plantbaseddessert #hormonehealth

I have two recipe shares left for my soy series be

I have two recipe shares left for my soy series before I move on to my flax seeds series ( which actually have a much stronger impact on estrogen than soy) this vegan Black Forest baked cheesecake is actually pretty much the same recipe as my baked blueberry cheesecake I shared a few posts ago. When I first developed the vegan baked cheesecake I decided to try it in all the different flavours because I was on to a good thing ! Enjoy

CRUST
1 cup cacao powder
3 cups blanched almond meal
4 TBSP avocado oil or other neutral oil
pinch salt
4 TBSP maple syrup
FILLING:
1 cup frozen pitted cherries
1 cup cashews (soaked for 3-4 hours)
1 300g packet organic silken tofu
6 TBSP maple syrup
1 TBSP nutritional yeast
1 TBSP vanilla extract
1 Tsp tahini
Method
For the base: mix all the crust ingredients in a bowl with a spoon until slightly sticky and moist.
Press the mixture evenly on the base and sides of a lightly greased cake tin. Try to go as high up the sides as you can.
For the filling: add the cherries on top of the base.
Add all the remaining ingredients in a blender and blend until smooth
Pour over base and blueberries and bake at 180 C for about 30- 40 minutes. I kept checking and shaking the tin and removed once the filling had set and had a jelly-like consistency (no longer liquid)
Remove from oven and allow to cool

#blackforest #cherries #chocolate #vegancheesecake #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #vegandessertrecipes #vegandesserts #plantbasedrecipes #plantbaseddessert #plantbaseddesserts #soy #tofu #hormonehealth #hormonebalance #hormoneimbalances #womenshealth

1. Multiple studies have shown soy to be protectiv

1. Multiple studies have shown soy to be protective against breast cancer and may actually help improve breast cancer survival rate. You can read the soy article on my blog to look at some of the big studies that go into this. Also since my soy series I have received numerous DM's with women convinced that drinking soy milk has messed up their hormones. I just want to say that soy milk is very low in phytoestrogens, it only has about 6 mg and you need at least 22mg to start noticing some sort of effect (although personally I have never really noticed anything myself either good or bad) If your soy milk uses soy protein isolate instead of whole soybeans then it has even less than 6mg.

2. It is true that a very large percentage of soy grown is GMO however in most countries GMO soy is reserved for animal feed and not human consumption. It may be possible that some GMO soy makes it into highly processed foods (read ingredients) but almost across the board things like tofu, edamame, tempeh etc are non GMO.

3. Soy foods do not cause thyroid problems. A review of more than 400 studies published in a 2021 Critical Reviews in Food Science and Nutrition, found that isoflavone intake does not adversely affect thyroid function. There may be an interaction between soy intake and thyroid medication absorbability but most side effects were due to soy isoflavone supplements, not food-based soy.

4. Soy grown for human consumption is very small (less than 1% of total soybean production) compared to what is grown for animal feed. As it pertains to human consumption, soy is one of the most sustainable protein sources.

5. According to a meta-analysis of 41 clinical studies (Reproductive Toxicology, 2021) on the feminizing effects of soy, no significant effects of soy protein or isoflavone intake were found, regardless of dose or study duration. Fears are based on rat studies that do not translate to humans and 1 or 2 case studies where one man at something like 14 serves of soy a day and not much else.

#soy #phytoestrogens #hormonehealth #hormonebalance #hormoneimbalance #tofu #estrogen #estrogendominance #lowestrogen #soyseries #womenshealth

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