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Talida

Are PUFA’s Bad For Hormones and Metabolism?

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Diet and Nutrition

Are PUFA’s Bad For Hormones and Metabolism?

September 14, 2021 by Talida in Diet and Nutrition

Polyunsaturated fats of PUFA’s are essential fats (meaning we need to consume them and our body can not make them on their own) are usually found in nuts, seeds, vegetable

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Interrupting my estrogen dominance series to put o

Interrupting my estrogen dominance series to put out my first official announcement! I’m writing a book! The book is called “Eating for Hormone Balance: a plant-based guide” and it covers everything women should know about how to eat for hormone balance with over 60 plant-based cycle syncing recipes.

This book is massive! And so far I’m very proud of it. To help me launch this book I have put together an email subscription for a “book launch team” if you sign up to be on the book launch team you will have access to a FREE digital copy that you can download from Amazon in the first three days of the launch, the only requirement is that once you download the free book, you leave me a review on Amazon. This helps my book rank. After this the book will no longer be free. If you do this you’ll also get some freebies from me as a thank you.

If your interested in supporting me in the launch of this book (which by the way has been so much fun to make ! I’m not sure why people say writing books is hard, I have LOVED the process so far) please click the link in my bio, fill in your details and wait for more info. This way you can make sure you don’t miss out on the free download as I’ll be sending out reminders by email.

I would love and appreciate your support! Link is in bio 💛💛

#booklaunch #booklaunching #booklaunchteam #plantbasedforhormones #cyclesyncing #hormones #hormonalimbalance #hormonehealth #hormonebalance #plantbased #womenshealth #plantbasedrecipes #hormonebalancing #foodforhormones #plantsforhormones #hormonehealing #pms

Want to know the best food for estrogen dominance?

Want to know the best food for estrogen dominance? I can’t think of a more powerful food than broccoli sprouts. All cruciferous or Brassica vegetables contain compounds called sulfurophane and DIM, these compounds are wonderful at supporting the livers natural detox pathways and help support the metabolism of estrogen and many other hormones and toxins out through the liver. They also help the liver metabolise estrogens into less harmful forms. Plus they are high in fibre so also support the gut in processing estrogen. Broccoli sprouts are a concentrated form of broccoli 🥦 they contain up to 100x more of these helpful compounds than broccoli itself. I’ve personally struggled to know how to incorporate spouts into my diet in a meaningful way. Most of the time I add them in sandwiches or toss them through salads. Lately I’ve also been freezing them (they last sooooo much longer that way without getting smelly) and I add a small amount into smoothies too. You can’t even taste them.

This is a vegan egg sandwich with lots of ingredients to help support estrogen balance including broccoli sprouts. The full recipe is coming in my new book under the ovulatory phase recipe section. This is when estrogen is the highest and is the time I am most mindful of eating brocolli sprouts.

Today I have finally set up my first ever email subscription list for anyone interested in being part of my launch team for my new book ! I will be sharing all the details tomorrow 💚

Remember to read the estrogen dominance article linked in my bio. Hole your all having a great start to the week !

#broccoli #broccolisprouts #estrogendominance #estrogendominant #sandwich #sandwiches #vegansandwich #plantbased #plantbasedrecipes #plantbaseddiet #veganegg #veganrecipes #cyclesyncing #plantbasedforhormones #hormonehealth #hormonebalance #liverhealth #hormoneimbalance #hormonebalancingfoods #hormonebalancing

For my estrogen dominance series I’ll be sharing

For my estrogen dominance series I’ll be sharing recipes that support estrogen metabolism and elimination focusing on foods that are good at supporting liver, gall bladder and gut function. This chocolate cake is made with green banana flour which is one of the highest sources of resistant starch. Resistant starch is powerful for gut health and feeding the good microbes responsible for keeping eatrogen in check. Because it’s chocolate it’s also high in magnesium! Magnesium is great for promoting bowl movements. This is so important as estrogen must be eliminated daily through the bowls. If your not going to the toilet 1-3 times a day, your not getting rid of your estrogen and likely have estrogen excess.

1 cup Green Banana Flour
1 cup plant-based yogurt (I used cashew yogurt)
½ cup coconut sugar
½ cup + 2 TBSP almond milk
¼ cup cacao powder
¼ cup neutral-tasting oil (I used macadamia oil)
½ tsp baking powder
¼ tsp baking soda
1 tsp vanilla extract
pinch salt
FROSTING:
1 cup cacao powder
½ cup cacao butter
½ cup maple syrup
Method
In a bowl combine together the green banana flour, coconut sugar, cacao powder, baking soda, baking powder and salt. In a separate bowl combine together the yogurt, milk, oil and vanilla.
Mix the wet ingredients into the dry ingredients until a batter forms.
Pour batter into a lightly greased 20cm springform cake tin.
Bake in the oven at 180 C for 40 mins or until a toothpick comes out clean.
For the frosting: meltdown the cacao butter in a saucepan over low heat. Remove from heat and stir in maple syrup and cacao powder. It will create a thick frosting. Lather on the cake with a spatula and decorate with berries. Slice and enjoy.

#chocolate #resistantstarch #chocolatecake #vegancake #guthealth #microbiome #healthydessert #healthydessertrecipes #healthydesserts #vegandessert #vegandessertrecipes #plantbaseddiet #plantbasedfood #refinedsugarfree #dairyfree #glutenfree #hormones #estrogendominance #hormonehealth #hormoneimbalance #hormoneimbalance #cyclesyncing #plantbasedforhormones

Starting my new series today about understand estr

Starting my new series today about understand estrogen dominance. Im not sure how many of you know that the term estrogen dominance isn’t exactly accepted by a lot of health professionals and for good reason. There are a lot of misconceptions about what estrogen dominance actually is. The natural assumption is that the ovary is making too much estrogen but outside of puberty and peri-menopause this is very rarely the case, in fact estrogen and progesterone usually drop in response to stress , however there is the very real thing where estrogen gets stuck in the body leading to an imbalance between estrogen and progesterone. This is where the symptoms arise and it’s actually very common! An estimated 70% of women will deal with estrogen dominance symptoms (hello pms). Read the full article linked in my bio to understand the pathway of estrogen through the body and reasons for estrogen getting “stuck”

Link in bio ❤️ happy Tuesday !

#hormoneissues #hormones #estrogen #estrogendominance #menstrualcycle #hormonecycle #hormonehealth #hormonebalance #hormoneimbalance #pms #progesterone #plantbasedforhormones #periodproblems

Tomorrow I’m starting my next series about under

Tomorrow I’m starting my next series about understanding estrogen dominance, in the meantime I wanted to share this potato bean pizza again from one of my reels, this is probably more of a menstrual phase recipe but I will mention that beans are a great addition to help at ovulation and with high estrogen levels because they are very high fibre and high fibre foods help to modulate gut bacteria that are responsible for the excretion and reabsorption of estrogen. I actually just finished listening to a podcast talking about how someone with chrones disease healed their gut with beans! While this is only one story I do think it’s a shame that beans are so greatly feared due to the digestive discomfort they can produce. I had this too when I first went plant based and I avoided beans for years but after slowly adding them in I now find that I can tolerate large amounts without issues and to be honest I think they really did help heal my gut as a whole?

Pizza bases of choice I use spelt or gluten free sourdough pizza bases.

Toppings:
Pizza sauce
2 white skinned potatoes thinly sliced (skin on)
1/2 cup canned berlotti beans or beans of choice drained and rinsed
Vegan cheese
Sprinkle Nutritional yeast
Salt and pepper
Spring of fresh rosemary

#pizza #potatopizza #veganpizza #beans #highfibre #fibre #plantbasedpizza #hormonehealth #hormonebalance #hormoneimbalance #cyclesyncingwithfood #cyclesyncing #plantbasedforhormones #estrogendominance #guthealth

About to end off my ovulatory phase series. Here a

About to end off my ovulatory phase series. Here are my pick for top foods for ovulatory phase

Pomegranate (see recent posts for why pomegranate is great )

Papaya : top gut health food, high in vitamin c to boost progesterone

Sunflower seeds: high in zinc and vitamin e for hormone production and good egg quality

Broccoli sprouts : highest source of dim and sulphorophane to help metabolise high estrogen in the liver

Avocado : good source of monounsaturated fats which are best for fertility. Avocados are great all month long

Asparagus: top prebiotic food to assist the gut in balancing estrogen

Cabbage: cruciferous veggie great for helping with estrogen metabolism

Leeks: top prebiotic food for gut health

Lentils/spilt peas: high fibre protein source.

Remember this is just a short list, all foods are allowed! For a full list of focus foods for the ovulatory phase and more info on how to eat for the ovulatory phase see the article linked in my bio.

#ovulation #ovulatoryphase #hormones #foodforhormones #hormonebalance #hormonehealth #hormoneimbalance #cyclesyncing #estrogen #eatrogendominance #plantbasedfood #plantbasedforhormones #metabolism

Happy weekend everyone, just leaving these almond

Happy weekend everyone, just leaving these almond fudge bars here today. Good for the ovulatory phase but also any phase! I like almonds all cycle long. Here is the recipe:

BASE:
1¾ cup almonds
½ cup hemp seeds
¼ cup goji berries
2 TBSP cacao powder
¼ cup maple syrup
¼ cup almond milk
ALMOND TOFFEE LAYER
1½ cups almond butter
8 TBSP cacao butter
7 TBSP maple syrup
6 TBSP almond milk
Method
For the base, break down the almonds in a food processor until you get a fine crumb. Add the remaining base ingredients and process until sticky.
Press mixture down on the bottom of a lines square baking tin and set aside.
For the toffee layer, melt down the cacao butter in a saucepan over low heat until liquid. In the same saucepan add in the remaining ingredients and mix until smooth. If the almond butter is not incorporating into the mixture, place the mixture over low heat and keep mixing until it becomes smooth.
Pour mixture over the base and smooth with a spatula.
Place in the freezer to set for 3-4 hours.
Once set cut into squares and decorate with whole almonds and goji berries.

#almond #rawvegan #healthydessert #healthydesserts #healthydessertrecipes #chocolate #vegandessert #vegandessertrecipes #plantbased #plantbasedforhormones #hormones #hormoneimbalance #hormonebalancing #bestofvegan #cyclesyncing #cyclesyncingwithfood #cyclesyncingrecipes #ovulatoryphase

I’m feeling pretty rubbish today, I think I may

I’m feeling pretty rubbish today, I think I may have just caught my child’s cold (you know the one I had to cancel his birthday party for because he and most of the other kids also had a cold) I’ve been dealing with a pounding headache, chills and a bad mood all day. Almost didn’t post tonight but then I remembered how obsessed I am with the photography for these vegan pomegranate cheesecakes made with @earthspurity pomegranate powder and I had to share. One of my favourite photos, and the cakes are delicious too. Check out my recent reel for the video recipe and also check out yesterdays post on how pomegranates support healthy hormones and why they are a top food for the ovulatory phase. I find the best way to get pomegranate in consistently is with the powder.

Base:
1/2 cup dates
1 TSBP cacao powder
1/2 cup almonds
1 TBSP water if needed

Filling:
3/4 cups raw cashews (soaked for 15 mins in boiling water)
270ml can of coconut cream
1/4 cup cacao butter buttons
3 TBSP @earthspurity Pomegranate Powder
3 TBSP maple syrup
Juice 1/2 lemon

Chocolate topping:
1/2 cup cacao powder
1/4 cup maple syrup
1/4 cup cacao butter buttons

For the base blitz together the ingredients in a food processor until sticky. Divide the mixture and press on onto the base of 6 holed silicone muffin tin. You can use regular muffin tin but make sure it is lined for easy removal.
For the filling melt cacao butter on the stovetop on low heat until liquid. Combine melted cacao butter and all the filling ingredients in a food processor or blender and blend until smooth and creamy. Pour mixture over the base evenly and set in the freezer for at least 4 hours or overnight.
For the chocolate topping, melt cacao butter in a saucepan over low heat until liquid. Mix in cacao powder and maple syrup. Spoon dollops onto each cheesecake and top with pomegranate arils. Alternatively melt down your favourite chocolate and drizzle on top.

#hormones #pomegranate #pomegranates #vegancheesecake #rawvegan #healthyrecipes #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #plantbaseddessert #plantbasedforhormones #hormonehealth #hormonebalance #cyclesyncing #ovulatoryphase #chocolate

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

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Basics (26)
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Recent Posts

Two Ingredient Flaxseed Rosemary Crackers June 2, 2022
Vegan Blueberry Choc Chip Flaxseed Muffins June 2, 2022
3 Ingredient Flax Banana Bars May 17, 2022
The Benefits of Flaxseeds for Hormone Balance May 16, 2022

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