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polyunsaturated fats

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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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Next Christmas recipe! Gingerbread overnight oats.

Next Christmas recipe! Gingerbread overnight oats. Remember it’s important to get enough protein in at breakfast to help keep blood sugar stable for the day. The aim is a minimum of 20g protein. This can be hard with sweeter breakfast, so make sure to pump up the protein when possible. These oats serve 1 and has just over 30g protein (I think, my maths isn’t great), this is also a great recipe for the follicular phase as it’s high in zinc for healthy follicle development as well as phytoestrogens to keep estrogen balanced. Here is the recipe.

⅓ cup rolled oats or quick oats
1 tbsp chia seeds
1 tbsp ground flax seeds
1/4 cup hemp seeds or hemp protein powder.
3/4 cup plant milk (soy has the most protein)
½ cup cashew yogurt or other plant based yogurt
1 tbsp cashew butter
½ tsp cinnamon
½ tsp ginger
Pinch cloves
½ tbsp molasses
Method
Add all ingredients in a bowl and mix well to combine. Transfer to fridge and let sit overnight. In the morning top with desired toppings and enjoy
Alternatively you can eat these straight away by adding a little more milk and eating as is or heating on the stove or microwave.

#overnightoats #gingerbreadoatmeal #oatmeal #gingerbread #porridge #breakfast #plantprotein #breakfastrecipes #plantbasedrecipes #plantbaseddiet #bloodsugarbalance #bloodsugar #glucose #hormonebalance #christmasrecipes #hormoneimbalance #hormonehealth #cyclesyncingwithfood #cyclesyncing #eatingforhormones

When Christmas comes around my most favourite dess

When Christmas comes around my most favourite desserts are the chocolate peppermint ones. I have a lot of choc peppermint desserts on my blog and of all of them, this one is my most favourite. So much so, that I included it in the menstrual phase section of my new book “Eating for Hormone Balance: a plant-based guide” the pecans used in this recipe make it even more Christmas friendly and nourishing. Pecans are one of the healthiest nuts and are a great source of manganese, vitamin E and healthy fats. All crucial for happy hormones and stable mood.

You can find the recipe in my book which you can purchase from Amazon, link is in bio ❤️

#chocolate #peppermint #chocpeppermint #healthydessert #healthydessertrecipes #vegandesserts #plantbased #plantbasednutrition #plantbasedforhormones #eatingforhormones #eatingforhormonebalance #eatforyourcycle #cyclesyncing #cyclesyncingwithfood #menstrualcycle #fertiltyfoods #fertilityawareness #chartyourcycle

Is it time to start sharing Christmas content? I m

Is it time to start sharing Christmas content? I made this blackberry chocolate tart last year for Christmas. I still love the pretty chocolate swirl on top..

As I have mentioned before I’m taking a bit of a break from my usual hormone type content as I finish all this background rebrand work I’m doing. Until then I just thought I would pop in here with some festive Christmas recipes. Most of them will be desserts (you know me). This recipe can of course be enjoyed at any time of year and it’s def more of a hot Australian Christmas type dessert.

Base:
1 cup pecans
1 cup dates
2 tbsp cacao powder
Water if needed
Filling:
1½ cups cashews (soaked for 3-4 hours)
1 x 400g can of coconut cream
½ cup cacao butter
Juice 1 lemon
2 tsp vanilla
⅓ cup maple syrup
Blackberries and melted chocolate as a topping.
Method
In a food processor blitz base ingredients until sticky. Press into bottom and sides of 20cm tart tin and set aside.
Melt cacao butter in a saucepan over low heat. Blend the filling ingredients in a blender or food processor until creamy and smooth, pour over tart base and stud with blackberries.
Place in freezer to set for 1-2 hours. Drizzle with melted chocolate.

#chocolate #blackberries #vegancheesecake #vegandessert #rawvegan #plantbasedrecipes #christmasrecipes #healthydessert #healthydessertrecipes

New podcast episode with @alternativefoodnetwork t

New podcast episode with @alternativefoodnetwork talking about the benefits of plant-based diets for hormone health at all stages of a woman’s life. This episode was recorded prior to me changing my Instagram name etc. I’m sorry it’s so confusing. I talk about hazel and cacao a lot! But it was time for me to change and I’m sorry for the confusion it has caused.
The episode covers

🌱run down of some of the evidence for plant-based diet benefits for women at all stages of life
🌱how chocolate and soy benefit hormones
🌱my journey. I talk a lot about my food struggles in this one.

Have a listen via the link in my bio of in my new Instagram highlights.

#podcast #plantbased #plantbaseddiet #plantbasedfood #plantbasednutrition #hormonehealth #hormonebalancing #hormonebalance #womenshealth

I found a reel for the most recent post I shared t

I found a reel for the most recent post I shared that I had completely forgotten I had filmed. I thought about doing a voiceover for it but I loved the slow soothing pace of this video. The focus ingredient in this no bake vegan strawberry cheesecake is the strawberry 🍓 all berries are high in antioxidants, strawberries are particularly high in vitamin c (more than citrus) and we love vitamin c as women for adrenal support to help us recover from stress as well as to help increase progesterone production. Also this cake literally tastes like strawberry candy to me ❤️

Base:
1 cup almond meal
1 cup cacao powder
4 tbsp maple syrup
Filling:
1½ cups cashews (soaked for 15 mins in boiling water or soak overnight)
1 400g can organic coconut cream
½ cup cacao butter
2 tsp vanilla extract
3 cups strawberries
⅓ cup maple syrup
1 tbsp pink pitaya powder (optional)
Toppings:
Strawberry jam and chopped strawberries.
Method
Mix base ingredients in a bowl until sticky, press in the base of cake tin.
Blend all filling ingredients in blender or food processor, pour over base and set in the freezer overnight. Once set, decorate with strawberry jam and chopped strawberries or toppings of choice.

#strawberries #vegancheesecake #dairyfree #dairyfreerecipes #vitaminc #healthydesserts #healthydessertrecipes #vegandessert #plantbased #hormonebalance #progesterone #cyclesyncingmethod #adrenalhealth #fertilityawareness

Tonight I’m sharing one of the most hearty recip

Tonight I’m sharing one of the most hearty recipes from my new book “Eating for Hormone Balance: a plant-based guide”: Vegan Honey Mustard Tofu.

This was one of the first recipes I tried to veganise when I went plant-based many years ago and it was a total fail! It tasted like paracetamol to me haha I’m almost ashamed to admit how long it took me to learn how to cook tofu properly, but once I did it was a game changer.

I struggled to know which phase to put this recipe in because it works in a couple. To me it works in the very late luteal phase as it’s wonderful at helping to support mood. Tofu is a high source of tryptophan which is needed to make serotonin. Serotonin drops along with estrogen just prior to menstruation and is responsible for many of the mood related symptoms. The mushrooms also contain lots of compounds that assist with mood and cognition and brain health in general. The recipe is also very appropriate for the menstrual phase as it’s quite high in iron, especially if you serve with mashed potatoes and you don’t peel them (most of the iron and vitamin c is in the skin).

Find the link to my book in my bio. And if you already have my book, give this recipe a try and let me know what you think 💛

#honeymustard #tofu #plantbaseddiet #plantbased #plantbasedforhormones #cyclesyncing #hormonehealth #hormonebalance #mashedpotatoes #potatoes #veganfood #hormonalimbalance #eatingforhormones #eatingforyourcycle

Hi everyone, felt like dropping in this raw strawb

Hi everyone, felt like dropping in this raw strawberry cream cake here before I sign off for the weekend. Did you know that strawberries are a higher source of vitamin c than many citrus fruits including oranges? We like vitamin c as women because vitamin c helps our adrenal glands recover from stress (which in turn boosts the immune system) stress is the biggest underlying cause of most hormone imbalances. Vitamin C has also been shown to help boost progesterone levels. Whole foods vitamin c sources are important 🙌 most vitamin c supplements only use ascorbic acid which is just one tiny part of vitamin c, so eat plenty vitamin c rich foods regularly (like strawberries) or find a whole-food based vitamin c supplement.

Remember to purchase tickets for my upcoming workshop if you are local to the Lake Macquarie region (link in bio) and listen to my latest podcast about nutrition for plant-based women (link in bio)

Base:
1 cup almond meal
1 cup cacao powder
4 tbsp maple syrup
Filling:
1½ cups cashews (soaked for 15 mins in boiling water or soak overnight)
1x 400g can organic coconut cream
½ cup cacao butter
2 tsp vanilla extract
3 cups strawberries
⅓ cup maple syrup
1 tbsp pink pitaya powder (optional)
Toppings:
Strawberry chia jam and chopped strawberries.
Method
Mix base ingredients in a bowl until sticky, press in the base of cake tin.
Blend all filling ingredients in blender or food processor, pour over base and set in the freezer overnight. Once set, decorate with strawberry jam and chopped strawberries or toppings of choice

#strawberries #vitaminc #vegancheesecake #healthydessert #vegandessert #rawvegan #rawveganrecipes #plantbased #plantbaseddiet #hormonehealth #hormonebalance #cyclesyncing #progesterone

Listen to my latest podcast on the @findingflopodc

Listen to my latest podcast on the @findingflopodcast with beautiful Athina. This podcast was centred mostly around nutrients for plant-based women that may be struggling with hormone problems and loss of period.
The podcast covers
✅my story
✅vitamin b12
✅iron
✅zinc
✅omega 3 EPA and DHA
✅cycle syncing and appetite changes during the menstrual cycle.

Have a listen via the link in my bio ❤️❤️

#podcast #plantbased #plantbasednutrition #nutritionscience #menstrualcycle #lowiron #cyclesyncing #hormonebalance #hormoneimbalance #hormonebalancing #plantbased #vegan #menstrualhealth #vegetarian #plantbasedforhormones #eatingforhormonebalance

Here is the video version of the chocolate pots re

Here is the video version of the chocolate pots recipe I shared a few days ago. We are a few days into our holiday and today I’m really starting to feel the affects of eating bad food on my body and mind. It’s pretty hard being healthy when travelling. Some places are great but where we are now, junk food is front and centre. I wish we had a hotel with a kitchen because I’m struggling. Exerting lots of energy without quality food is hard. That’s why I love healthy desserts like this, they’re also nutrient dense and in my opinion taste even better than normal desserts.

1 cup coconut cream
80 g dark chocolate, chopped (I used 85%)
3 Tbsp maple syrup
1/4 cup nut butter of choice , I use almond or peanut.

Mix all ingredients together in a saucepan until chocolate has melted. Pour into pots or glasses and set in the fridge for about an hour.

#chocolate #chocolatepots #cacao #healthydessert #healthydessertrecipes #vegandessert #dairyfree #refinedsugarfree #plantbaseddiet #plantbased #plantbasedrecipes #plantbaseddessert #hormonehealth #eatingforhormones #hormonebalance #cyclesyncing

Hi everyone, we just got into our hotel, we are vi

Hi everyone, we just got into our hotel, we are visiting family up in Queensland and we’ve booked the best kids hotel ever. Just sharing some fun recipes while I’m here as I don’t feel I have the brain space to write any complicated captions about hormones. Here is a new recipe for 4 ingredient chocolate pots. These have the best texture. I have a reel coming for these too.

1 cup coconut cream
80 g dark chocolate, chopped (I used 85%)
3 Tbsp maple syrup
1/4 cup nut butter of choice , I use almond or peanut.

Mix all ingredients together in a saucepan until chocolate has melted. Pour into pots or glasses and set in the fridge for about an hour.

#chocolate #chocolatepots #cacao #healthydessert #healthydessertrecipes #vegandessert #dairyfree #refinedsugarfree #plantbaseddiet #plantbased #plantbasedrecipes #plantbaseddessert #hormonehealth #eatingforhormones #hormonebalance #cyclesyncing

Closer look at my very easy vegan “shakshushka” using tomatoes and white beans. You can make this recipe more authentic with some vegan (or normal) eggs on top, some yogurt or avocado for extra fat. In all honesty this is a bit of a fancy baked beans on toast recipe for me and it’s delicious. I sometimes have it with polenta instead of bread.
The recipe is wonderful any time of the month but I tend to crave it more in the luteal phase, the protein for the beans helps to keep blood sugar stable for less moodiness and the tomatoes are rich in vitamin c to help boost progesterone and also support the adrenal glands. As women we are more sensitive to stress in the luteal phase so taking some extra care of the adrenals at this time is a good idea.

You can find the recipe in my new book “Eating for Hormone Balance: a plant-based guide” using the link in my bio or search for the book title on Amazon ❤️

#shakshuka #veganshakshuka #tomatoes #vitaminc #progesterone #eatingforhormones #eatingforhormonebalance #cyclesyncing #adrenalhealth #plantbased #plantbaseddiet #plantbasedfood #hormonebalance #hormoneimbalance #womenshealth

I’ve been very fortunate to get the opportunity

I’ve been very fortunate to get the opportunity to be featured on a few podcasts lately. This is my interview with @shani.timms from the Hey Sunshine podcast. In the podcast we cover:

✅ my story
✅ implanon birth control
✅ hormonal and non hormonal birth control methods
✅charting your cycle
✅cycle syncing and flax seeds
✅estrogen dominance
✅alcohol and hormones

Quite a packed episode. Link to the podcast is shared in my stories ❤️ I am working on a link tree thing for my bio but haven’t found the right one yet. It’s coming though !

#birthcontrol #hormonalbirthcontrol #fertilityawareness #chartyourcycle #fertilitycharting #seedcycling #cyclesyncing #cyclesyncingmethod #hormonehealth #hormonebalance #womenshealth

No fancy caption from me tonight, just sharing thi

No fancy caption from me tonight, just sharing this very popular vegan baked cheesecake:

CRUST
1 cup oats ( gluten-free if necessary)
3 cups blanched almond meal
4 TBSP avocado oil or oil of choice
pinch salt
4 TBSP maple syrup
FILLING:
1 cup cashews (soaked for 3-4 hours)
1 packet good quality 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 all the ingredients in a blender and blend until smooth
Pour over base 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
Decorate with raspberries and pomegranate seeds or whatever toppings you like
Stores well in the fridge

#vegancheesecake #healthydessert #vegandessert #bakedcheesecake #dairyfree #veganbakedcheesecake #plantbaseddiet #plantbasedfood #plantbasedrecipes #refinedsugarfree #cyclesyncing #plantbasedforhormones #eattherainbow #foodismedicine

Let me introduce you to what may be my most favour

Let me introduce you to what may be my most favourite recipe in my new book for these easy choc hazelnut cakes. They only use a few simple ingredients but the taste is incredible.. as you all know, the choc hazelnut combination is my favourite combo to combat pms cravings as well as support mood. High in protein, healthy fats, magnesium, vitamin e, vitamin b6 and manganese 🙌 that help support progesterone production and stabalise mood.

You can find the recipe in the luteal section of my new book “Eating for Hormone Balance: a plant based guide” click link in my bio or search for the book title on the Amazon website in your region.

#chocolate #hazelnuts #hazelnutchocolate #hazelnutcake #healthydessert #vegandessert #rawvegandessert #plantbased #pms #pmscravings #cyclesyncing #lutealphase #hormonebalance #hormonehealth

Not sure if anyone remembers my mini pomegranate f

Not sure if anyone remembers my mini pomegranate for estrogen series a little while back? Pomegranates are considered a top fertility food. They assist with ovulation, boost progesterone and are a potent phytoestrogen, meaning they can balance estrogen in the body. Always looking for ways to eat more pomegranate because I really don’t eat enough! Here is a recipe for a simple raw slice topped with pomegranates

BASE:
1 cup almonds
¼ cup hemp seeds
¼ cup pumpkin seeds
1½ cup dates
1 TBSP water
FILLING:
3 cups raw cashews (soaked for 4 hours or overnight)
1 x 400g can coconut cream
⅓ cup maple syrup
juice 1 lemon
1 tsp vanilla extract
TOPPING:
pomegranate seeds
Method
For the base, break down the almonds in a food processor until they form a crumb, add all the remaining base ingredients and process again until sticky and crumbly.
Press down evenly on to a lined square or rectangular tin. I used a sheet pan for this recipe. Set aside
For the filling: add all the filling ingredients to a high-speed blender and blend until smooth and creamy. Pour over base and smooth out with spatula. Sprinkle with pomegranate seeds. If the seeds sink in the fllling, you can place the slice in the fridge until it hardens slightly but is not fully set, then sprinkle on the pomegranate seeds
Place in the freezer for 3-4 hours until set (or overnight)
Allow to thaw, slice and enjoy

#plantbased #vegansofig #cyclesyncing #pomegranate #progesterone #foodismedicine #eattherainbow #vegancheesecake #fertilityfood #healthydessert #vegansesserts #rawdessert #plantbasedforhormones #hormonebalance

Ok so this exact recipe is not in my new book but

Ok so this exact recipe is not in my new book but the book has a recipe for pumpkin banana bread which I then turned into muffins. It uses the exact same ingredients and is delicious as a loaf or muffins. Muffins I think are a tad more practical for little kids. I also just wanted to take this opportunity to say that I want you all to adapt the recipes in my book to your liking and for what works for you. I adapt my own recipes all the time. This is an example of it. One of the things I found most challenging in creating the recipe section of the book is that I did not have the space to mention all the possible adaptations, variations and tweaks. Usually I can use my blog posts for that or I have people just contacting me on Instagram asking if different variations will work (most of the time they will). The thing to know about me as I’m actually the furtherest thing from a perfectionist, my recipes are never exact and are very forgiving, which means they tend to work even if they aren’t followed exactly.

Recipe in my book “Eating for Hormone Balance: a plant-based guide” purchase on Amazon now via link in my bio or search for the book title on Amazon

#muffins #pumpkinmuffins #veganmuffins #plantbasedrecipes #plantbased #cyclesyncing #pumpkinrecipes #hormonebalance #eatingforhormonebalance

Since pumpkins are all over Instagram, I thought I

Since pumpkins are all over Instagram, I thought I would reshare this reel for pumpkin pizza! Pumpkins are a go to in my luteal phase and are great for so many things! I’m discovering just how versatile pumpkin can be.

Store bought sourdough spelt pizza base
Pizza sauce
Roasted pumpkin
Vegan feta
Pine nuts
Rocket and balsamic vinegar as topping
Caramelised onions (optional)

If your looking for a recipe for a wholemeal spelt pizza base and pizza sauce I have these in my new book “eating for hormone balance, a plant based guide” which you can get on Amazon now (link in bio or search for the book title on Amazon)

#pizza #pizzalover #veganpizza #pumpkinpizza #lutealphase #plantbased #plantbaseddiet #plantbasedrecipes #plantbasedforhormones #plantbasedpizza #cyclesyncing #hormonebalance #hormonehealth #hormonalimbalance #cyclesyncingwithfood

My last little what I eat in a day video for the l

My last little what I eat in a day video for the luteal phase. The luteal phase is my most favourite time of the month for good! The increase in appetite makes me enjoy my food so much more and of course it’s a good excuse to eat more chocolate! 🍫

All the recipes mentioned are available in my new book “Eating for Hormone Balance: a plant-based guide” link is in my bio. Or you can search for the book title on the Amazon website in your region. Friendly reminder to please leave me a review on Amazon if you have already purchased the book ❤️❤️ happy Sunday everyone. I’m in the very late part of my luteal phase now so my energy has significantly dropped as of today. Going to take it slow and lean into it.

#newbook #whatieatinaday #whatiwatinadayvegan #whatieatinadaylutealphase #lutealphase #plantbased #chocolate #plantbaseddiet #plantbasedfood #cyclesyncing #cyclesyncingwithfood #hormonalimbalance #hormonehealth #hormonebalance #pms

Super quick share tonight. Vegan pumpkin cookies.

Super quick share tonight. Vegan pumpkin cookies. Weekends are for cookies, we have been munching on these since last weekend and it’s been the best! They are a little sweetener than usual for me but absolutely yumm and easy to make.

1 1/2 cups coconut sugar
3/4 cup cashew butter or almond butter
1/2 cup pumpkin purée
1 tsp vanilla extract
2 1/2 cups buckwheat flour or brown rice flour
1 tsp baking soda
Pinch salt
1/4 cup plant milk
1/2 cup dark chocolate chips

Follow video for method. Bake at 180 C for 15 mins (longer if you prefer crispy cookies)

#pumpkincookies #cookies #vegancookies #pumpkinrecipes #healthydessert #healthydessertrecipes #plantbaseddiet #plantbasedrecipes #chocolate #chocchip #glutenfree #plantbasedforhormones #vegandesserts #vegandessertrecipes

This is my third attempt at making “healthier”

This is my third attempt at making “healthier” cinnamon scrolls. And it’s the only attempt that has actually worked! Pumpkin cinnamon scrolls with an easy 3 ingredient dough and a yummy yogurt frosting. They don’t have quite the same texture as a normal cinnamon scroll, likely because I chose to use a wholemeal spelt flour which made them a little more dense and dry. But it could also just be me because I’m actually a horrible baker!! I much prefer making raw desserts or just variations of tried and true baking recipes.

I know I share a lot of hormone content on here lately but sometimes I miss going back to when I was just a food account. I feel like it’s been a while since I have had the chance to experiment with new recipes ever since this book launch and I’ve missed it.. but we especially love pumpkin in the luteal phase for their beta carotene content that helps support progesterone production and thyroid health. They’re also very high in fibre so can be good to assist with any constipation that may arise in the luteal phase due to the slowing action of progesterone on the bowel.

1 cup pumpkin purée
2 tbsp maple syrup
2 cups wholemeal spelt flour
2 tsp baking powder
1/4 tsp baking soda

Filling:
Avocado oil for brushing
1/3 cup coconut sugar
3 tsp ground cinnamon

Frosting:

1/2 cup soy yogurt (or yogurt of choice)
2 tbsp maple syrup
1 tsp vanilla
1/4 cup soy milk (or other milk) to thin

See video for method. Bake at 180 C for 30-35 mins Frosting makes a large amount so you can half recipe or repurpose

#pumpkincinnamonrolls #cinnamonrolls #cinnamonscrolls #healthydessert #healthydessertrecipes #plantbasedfood #plantbaseddessert #vegandessert #cyclesyncing #hormonalimbalance #hormonebalance #progesterone

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Vegan Bean and Potato Pizza with Spelt Crust November 21, 2022
Four Ingredient Chocolate Pots November 21, 2022
Vegan Pumpkin Choc Chip Cookies (Gluten-free) October 20, 2022
Vegan Pumpkin Cinnamon Scrolls October 20, 2022

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