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insulin resistance

Home Posts Tagged "insulin resistance"

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Talida

Vegan Mango Jelly Tart – Refined-Sugar-Free

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Desserts

Vegan Mango Jelly Tart – Refined-Sugar-Free

December 7, 2020 by Talida in Desserts

As I sat down to write this post, I remember one day at work when mango season had arrived and someone brought in a huge bag of mangos to share.

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5 Steps to Improving Insulin Resistance PCOS with Plant Based Diet

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Hormone Health

5 Steps to Improving Insulin Resistance PCOS with Plant Based Diet

July 3, 2019 by Talida in Hormone Health

PCOS (Polycystic Ovarian Syndrome) is thought to be the most common hormone imbalance affecting women today. It is not something that I personally struggled with, but since so many hormonal

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hazel_and_cacao

Follow up blog post on my last article explaining

Follow up blog post on my last article explaining estrogen dominance. I felt like that article did a lot of explaining without offering many solutions so this article is all about the solutions! Some of the foods mentioned in this article are probably considered herbs, but they are food grade and very effective at supporting hormone detoxification pathways. Pms is often a symptom of estrogen dominance (or low progesterone) I used to have fairly bad pms years ago, back then I thought I was eating very healthy (and I was for the most part) but looking back I did not incorporate hardly any of the foods on this list! Needless to say, my pms has improved dramatically since then and I really think these foods (specifically cruciferous veggies and flax seeds) helped things get so much better for me. I also generally feel so much more nourished and energetic since adding these foods to my diet. Hope you enjoy the article. Link is in bio.

Since I have a bit of a pink theme going, and sinc

Since I have a bit of a pink theme going, and since I’ve been getting some recreations of this recipe, thought I’d share this vegan strawberry mousse from back in feb. light and delicious with only 3 ingredients! Strawberry is my favourite berry ❤️

1 400g can coconut cream
1 1/2 cups fresh strawberries (hulled)
2 tsp maple syrup

placed coconut cream in a large bowl and whisk using a hand mixer until fluffy. Puree the strawberries and maple syrup in a blender and then mix through the coconut cream mixture. Transfer into small glasses and sat in the fridge for about an hour. Enjoy

Quick drop in tonight with an upcoming recipe for

Quick drop in tonight with an upcoming recipe for raw vegan pomegranate slice. I came across some info saying that pomegranate can boost progesterone and I’ve been thinking up ways to use pomegranate ever since. Recipe coming soon. Hope you all had a wonderful and restful Saturday! I for one did not drink enough water today and I’m paying for it now.

Bit of a busy day today , didn’t get a chance to

Bit of a busy day today , didn’t get a chance to be on stories much. Here is a really yummy recipe from the blog for these walnut fudge bars . High in plant omega 3 to combat inflammation and modulate the prostaglandins responsible for period pain 💛

BASE:
1¾ cup walnuts
¼ cup goji berries
1 TBSP maple syrup
⅓ cup puffed brown rice
¼ cup hemp seeds
1 TBSP cacao powder
FILLING:
1½ cups walnut butter
8 TBSP cacao butter
7 TBSP maple syrup
6 TBSP plant milk
Method
Begin by making your walnut butter. place 3 cups of walnuts into a food processor and blitz until a walnut butter forms. This took me about 5 minutes while stopping to scrape down the sides but it will depend on what food processor you have. Mine was very airy and fluffy looking. You can make an even larger batch and keep the rest to use in other dishes. Set aside.
For the base, add all the ingredients into a food processor and blitz until sticky. Press down evenly into the base of a lined square 10cm baking dish and set aside.
For the creamy filling, melt down the cacao butter over low heat until liquid, add in walnut butter, and whisk until it incorporates as well as possible. Add the maple syrup and plant milk and whisk until smooth and creamy. I like to do this without heat but if the walnut butter is having a hard time mixing in, you can mix over low heat to help it melt into the dish.
Pour over the base and place in the fridge to set for about 2-3 hours.
Once set, slice and decorate with extra walnuts.

I finally got around to photographing the crispy t

I finally got around to photographing the crispy tofu salad I make all the time in my stories! This is a go to of mine for my follicular and ovulation phase when estrogen is high. It has tofu, kale, cucumber, carrot, brocolli sprouts and a flax seed oil and lemon juice dressing.. pretty simple but so delicious! I’m not one to fill up on salad but I make an absolutely giant bowl and eat the whole thing (much bigger than pictured)

Here’s why this salad works for estrogen balance:
Soy: phytoestrogen benefits in soy to help balance estrogen
Raw carrot: good mix of soluble and insoluble fibres that help clear out used up estrogen from the gut and reduce endotoxins from bad bacteria in the gut
Kale: cruciferous vegetable known to help support phase 1 liver detoxification and help metabolise used up estrogen
Brocolli sprouts: contains highest amount of sulphorofane , most potent food to support phase 2 liver detoxification and support liver estrogen clearance
Flax seed oil: high in omega 3 helps to lower inflammation 🙌

Here is how I make the tofu:

1 block firm tofu
½ cup whole grain bread crumbs (gluten-free if necessary)
2 TBSP dried vegetable stock
1 TBSP sesame seeds
soy milk for coating
Method
Pat dry tofu and cut into triangle shapes or whatever shape you like (about ½ cm thick)
Mix breadcrumbs, sesame seeds, and vegetable stock together in a bowl
In a separate bowl pour a little bit of soy milk. Enough to dip tofu pieces
Dip the tofu pieces in the soy milk and then in the breadcrumb mixture making sure they are evenly coated
Spread tofu on a baking tray and bake at 180 C for about 30 - 40 minutes until tofu is crispy but still soft on the inside.

Did you catch my reel for this black rice porridge

Did you catch my reel for this black rice porridge ? I love black rice for the extra iron (most black foods has lots of iron) but also the naturally sweet taste and aroma. It’s a bit special. This is a go to menstrual phase breakfast for me due to the extra iron.

1 cup rinsed black rice
3 cups of water
2 grated apples
3/4 cup crushed walnuts

Tofu mixture:
300g packet silken tofu
juice half lemon
2 TBSP maple syrup
drop vanilla extract

Place all the rice ingredients together in the rice cooker or stove top. Cool until done. In a blender blend together the tofu mixture. Once the rice is cooked, mix through tofu mixture until well combined, top with favourite toppings and enjoy. Leftovers can be stored in the fridge. adding a little almond milk the next day makes it taste like a black rice pudding

Happy mother’s day to all the mums out there! I

Happy mother’s day to all the mums out there! I had a really relaxing day today. Hubby took the child off my hands for most of the day which is actually so lovely every once in a while. Can’t think of a better Mother’s Day breakfast than these fluffy vegan Nutella stuffed pancakes. Recipe is in my ebook which you can get in the plant based bundle for tonight only! This is the last day! Will be gone tomorrow. 80+ plant based ebook at 98% discount for only $50. Link is in my bio 💛

Happy weekend !! Recipe for this vegan Nutella che

Happy weekend !! Recipe for this vegan Nutella cheesecake in my ebook which is available in the plant based bundle until tomorrow. See my last post for extra details. Link is in bio 🙌

I’m off to watch a movie (rare treat for me)

Hey guys so I’ve decided go join the plant based

Hey guys so I’ve decided go join the plant based bundle a little last minute but here I am ! If you missed out on the first bundle we did a few months back we have relaunched, 80 + plant based ebooks, over 4000 recipes from lots of talented influencers including my chocolate hazelnut ebook (with this hazelnut cake recipe) for just $50. That’s 97% discount ! There is only 3 days left of the bundle so get on it if your interested! Link in bio 💛

I decided to try a delicious Peanut Butter Chickpe

I decided to try a delicious Peanut Butter Chickpea Curry using @plentyfoodsau. It’s one of my favourite curries because it’s mild enough for my little one to eat it, and it’s very nourishing and satisfying. Lately, I’ve been loving using @plentyfoodsau Macadamia Oil. It’s a great cooking oil that has a neutral flavour, so it goes well with everything.
2 carrots cut in rounds
1/2 cup cauliflower florets
1 tbsp @plentyfoodsau Macadamia Oil
1 onion diced
1 garlic clove crushed
2 tbsp grated fresh ginger
1/2 tsp paprika (or pinch cayenne pepper for spicy) 1/2 tsp turmeric
1/2 tsp salt
1x 400g can chickpeas rinsed and drained
1x 400g can crushed tomatoes
1/4 cup @plentyfoodsau Smooth Peanut Butter
1/4 cup water
1 tbsp maple syrup or honey
Begin by roasting carrots and cauliflower in the oven at 200C for 10-12 minutes or until cooked through. In a saucepan, fry off onion and garlic in macadamia oil until translucent. Add ginger and spices and heat through. Add all remaining ingredients, stirring well to make sure the peanut butter has melted into the mixture—Cook for about 5 minutes. Add roasted cauliflower and carrots and mix through. Serve with rice and naan bread. #plentyfoods #plentygood #ad

Quickly dropping in with his moringa chocolate pep

Quickly dropping in with his moringa chocolate peppermint mousse using @dhownaturefoods moringa powder. Moringa is something I take every single day. It’s been really great at helping me boost my iron levels and also giving me lots of energy. You guys know I can’t take normal supplements so Iean heavily on whole food powders instead.

2 400g cans organic coconut cream
4 TBSP cacao powder
1-2 TBSP Moringa powder from DHOW
1 tsp baobab powder from DHOW (optional)
4 TBSP maple syrup
2 tsp vanilla
3 drops peppermint essential oil or ¼ tsp peppermint extract
Method
Place all ingredients in a large mixing bowl. Mix together with a electric hand mixer until fluffy. It will take about 3 minutes.
Transfer mousse into glasses and refrigerate for about an hour to set.
Top with your favourite vegan cream and enjoy.

This dessert is one that I associate very strongly

This dessert is one that I associate very strongly with estrogen balance ( to follow on from my last post) it’s got all the estrogen loving things in there, citrus, soy, pumpkin seeds, healthy fats, protein and fibre. All of these support both the building of estrogen as well as healthy elimination of unwanted estrogen. Read my last blog post for more details (link in bio) I think people always get shocked at how many desserts I make, but a hormone friendly plant based diet is all about non deprivation and nourishment and for me healthy desserts was the easiest and most delicious way to get some nourishment in!

CRUST:
2 cup macadamia nuts
1 cup almond meal
½ cup pumpkin seeds
½ cup shelled pistachio nuts
6 TBSP maple syrup
4 TBSP coconut oil
½ cup desiccated coconut
FILLING:
3 cups cashews (soaked overnight or for 3-4 hours)
1 packet organic silken tofu
juice 4 limes
zest 4 limes
¼ cup maple syrup
¼ cup coconut oil
TOPPINGS:
sliced lime flaked coconut and pumpkin seeds
Method
For the crust: in a food processor break down the macadamia, pistachio and pumpkin seeds until they form a coarse crumb. Add the remaining crust ingredients and process again until sticky.
Press the crust mixture evenly into the sides and base of a round tart tin and set aside in the fridge to firm.
For the filling: zest the limes as best you can, making sure to only add the green skin as the white skin can be bitter. Using a citrus press if you have one, juice the same zested limes into the blender. Add all of the remaining filling ingredients into a high-speed blender and blend until smooth and creamy.
Pour filling over the base and smooth out with a spatula
Place in the freezer to set for 3-4 hours or overnight.
decorate with toppings of choice, slice and enjoy. It has perfect texture when stored in the fridge but lasts very well in the freezer.

So I did a insta live yesterday and it just confir

So I did a insta live yesterday and it just confirmed to me how much I love talking about hormones and women’s bodies!Thought it was time to upload my next hormone article all about estrogen dominance. This is a topic I really struggled to understand for a long time, because I had both the symptoms of high estrogen and low estrogen at the same time so for many years I was unable to figure out my particular hormone imbalance. Turns out I really did have both high and low estrogen at the same time! It’s a thing, and it’s very common.

For women who do ovulate regularly and have regular periods, estrogen dominance is rarely an issue of overproduction of estrogen from the ovaries but rather an issue with how much estrogen is retained in the body. In this article I talk about the pathway of estrogen throughout the body and certain body systems that need to be functioning well in order to achieve optimal estrogen balance. This is the info I wish I had years ago when I was googling my hormone symptoms trying to make myself better.. hope it’s helpful. Link is in bio 💛

Have a new blog post up for a simple hazelnut choc

Have a new blog post up for a simple hazelnut chocolate latte with @dhownaturefoods bam choco latte. The latte uses ground Bambara nuts which are a very high source of protein, they are actually a complete protein too similar to soy. The blog post has a small write up about the importance of blood sugar balance for women’s hormones too and why adding protein and healthy fats to an otherwise sugary drink can really help blood sugar levels.. link is in bio 💛

Hey guys, we just arrived in Melbourne, flight was

Hey guys, we just arrived in Melbourne, flight was an hour late and now I’m exhausted.. vegan chocolate mudcake tonight! One of my favourites from the blog.

1¼ cup blanched almond meal
¾ cup wholemeal spelt flour (or sub any gluten-free flour of choice)
⅔ cup cacao powder
2 tsp baking powder
¼ cup warm water
¼ cup avocado oil
1 cup maple syrup
2 tsp vanilla extract
CHOCOLATE ICING:
2 TBSP avocado oil
2 TBSP cacao powder
2 TBSP maple syrup
Method
In a large bowl mix the almond meal, flour, cacao powder and baking powder.
In a separate bowl mix the water, avocado oil, maple syrup and vanilla.
Pour the liquid mixture over the dry and mix to combine.
Pour batter into a greased 20 cm springform cake tin and bake for about 45 minutes at 180 C or until a toothpick comes out clean.
Remove from oven and allow to cool before icing.
Mix the icing ingredients in a small bowl and pour over cake, smooth with a spatula. Pop in the fridge for an hour to harden.
Decorate with blueberries or toppings of choice slice and enjoy

Happy weekend everyone! I know how much you all lo

Happy weekend everyone! I know how much you all love blueberries so here is a super old recipe but one that is still quite popular. Get lots of recreations of this one. Raw cheesecake tarts with blueberry chia jam.

BASE:
1 cup rolled oats ( use gluten free if necessary)
1 cup almond meal
1 cup dates
pinch salt
3 TBSP coconut oil
FILLING:
1½ cups raw cashews ( soaked in water for at least 4 hours)
½ cup lemon juice
½ cup maple syrup
½ cup coconut oil
½ TBSP vanilla extract
BLUEBERRY CHIA JAM:
1 cup blueberries
1 TBSP chia seeds
1 TBSP maple syrup or raw honey
1 -2 TBSP water to loosen if needed
Extra blueberries for garnish
Method
For the base: Add all your ingredients into a food processor and blitz until mixture is well combined and sticky to the touch. Press the mixture evenly into the base and sides of your lightly greased mini tart tins and set aside
For the filling: Add all your ingredients to a high speed blender and blend until smooth. Pour filling evenly over your tart bases, smooth with spatula and freeze for about 4 hours or over night.
For the blueberry chia jam: blend all ingredients in your blender until smooth. It is quite a thick mixture so add a little bit of water at a time to loosen if needed. Set in the fridge overnight
When ready to serve allow to thaw for at least 5 minutes, add a big dollop of blueberry chia jam to your tarts and decorate with fresh blueberries.

Hey guys, I haven’t been feeling all that well l

Hey guys, I haven’t been feeling all that well last few weeks. I’ve completely lost my energy, between that and uni haven’t actually made anything new in the kitchen in over a month! So here is a go to vegan French toast recipe of mine instead. Once I cab actually get some photography done I’ll be sharing a couple of blog posts on estrogen too.

4-6 pieces of day old bread of choice
1 banana
¾ cup almond milk or other non dairy milk
1 TBSP spelt flour or gluten free flour of choice
1 tsp cinnamon
1 tsp vanilla extract
pinch salt
1 TBSP nutritional yeast
1 TBSP almond butter
1 TBSP maple syrup
Method
Blend all ingredients ( except bread) in a blender until smooth.
Empty mixture into a tray
Dip bread into mixture on both sides
Heat a fry pan with a little bit of coconut oil or oil of choice
Fry the bread on low - medium heat for about 1 minute on each side until it forms a nice darkish crust
Serve with fresh berries and extra maple syrup and anything else you want.

Today I found out that it’s National infertility

Today I found out that it’s National infertility week. It’s not something we observe here in Australia but it’s a good opportunity to speak out and break some of the stigma associated with infertility which affects 1 in 6 Australian couples.

my account is mostly focused for women and I talk a lot about the menstrual cycle but we should not forget that male factor infertility is responsible overall for 50% of infertility cases. Diet and nutrition is just as important for men as it is in women. A recent review on diet and male infertility clearly showed Men that consumed diet high in saturated and trans fats, meat and refined sugars had worse semen analysis results then man that ate fruits vegetables whole grains and legumes. PMID: 32397485 antioxidants are also known to help improve both sperm and egg quality. Here are some whole grain antioxidant rich cookies without the refined sugar.

⅓ cup buckwheat flour
⅓ cup cacao powder
1 tsp baking soda
1 cup coconut sugar
1 cup hazelnut butter
1 TBSP vanilla extract
¼ cup water
1 tsp of Heavenly Hazel for each cookie*
Method
In a large bowl, sift together the flour, cacao powder, baking soda, and coconut sugar
Add the hazelnut butter and vanilla and mix until combined and chunky
Add water and mix again until cookie batter forms
Form 1 TBSP sized cookie balls and flatten slightly, creating a well in the middle with your thumb. Place on a tray with plenty of room to spread
Bake at 170 C for 10-15 mins
Allow to cool and dollop 1 tsp of vegan choc hazelnut spread on top

Oldie but a goodie. Rich chocolate cream torte ! H

Oldie but a goodie. Rich chocolate cream torte ! Hope your having a wonderful weekend everyone and remember good chocolate is good for your hormones ❤️

CRUST
1 cup oats ( gluten free if necessary or sub quinoa flakes)
3 cups blanched almond meal
4 TBSP neutral oil like avocado or grape seed
4 TBSP maple syrup
FILLING:
2 cups coconut cream
200 g dark chocolate, chopped
⅓ cup maple syrup
½ cup unsalted peanut butter
Method
For the crust: whiz the oats in a blender or food processor until they become a flour.
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.
Bake the crust for 12 - 15 minutes at 180 C
Remove from the oven and allow to cool completely before adding filling
For the filling: combine all the ingredients in a saucepan over low heat and whisk until the chocolate has melted and dissolved into the mixture. You should get a very thick smooth consistency.
Pour over curst and place in freezer to set for a few hours. Will also set in the fridge overnight. For best consistency, keep in the fridge.
Once set dust with cacao powder and add toppings of choice.

Sharing a humble homemade baked beans on toast rec

Sharing a humble homemade baked beans on toast recipe tonight. Beans have got to be one of the best things I’ve added to my diet. I struggled digesting beans for years but slowly added them in over time. I genuinely feel so much better after learning to incorporate beans into my meals consistently. Beans are a very high source of fibre and contain beneficial lignans (not lectins) fibre and lignans assist the estrobolome in the gut ( the specific subset of bacteria that deal with estrogen) to excrete estrogen out of the body. So important for anyone suffering from estrogen dominance or excess ( which is most of us, even if you have low estrogen) I have two posts on estrogen dominance coming soon.

1x 400g can berlotti or cannellini beans, drained and rinsed
1 brown onion, diced
1 clove garlic, crushed
1 cup passata sauce
1 tsp dried Italian herbs
1 tsp maple syrup (optional)
salt and pepper to taste
Sourdough bread of choice to serve
Method
Dice onion and fry in a little olive oil until translucent and starting to brown.
Add garlic and fry for a few seconds until fragrant
Add drained and rinsed beans, mix through passata sauce and bring to a simmer
Add dried herbs, salt, and pepper and maple syrup (to cut acidity). Mix and serve over sourdough bread. Garnish with fresh herbs if desired.

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Recent Posts

The Best Plant-Based Foods for Estrogen Dominance and Estrogen Clearance May 18, 2021
Vegan Plum Skillet Cake May 18, 2021
Banana Ginger Bread Loaf and The Benefits of Ginger for Women’s Health and Fertility With DHOW May 11, 2021
Blood Sugar Balancing Hazelnut Chocolate Latte with Bambara Nuts April 26, 2021

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