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Thought I’d take a break from my new book conten

Thought I’d take a break from my new book content and share one of my most favourite desserts. I’m seeing lots of pumpkin desserts in my feed at the moment and it reminded me of this choc pecan pumpkin tart. I’m pretty annoyed that Australia doesn’t have any pumpkin purée… I don’t love making my own (takes too long) but hopefully someone will bring it to the market here soon! This is a great recipe for the menstrual and luteal phase. So good !

Crust:
1 cup quinoa flakes (or sub quick oats)
3 cups blanched almond meal
4 tbsp avocado oil
4 tbsp maple syrup
Filling:
2 cups roasted pumpkin
⅓ cup coconut sugar
2 tsp vanilla extract
160g dark vegan chocolate 85%
Method
Cut pumpkin in cubes and roast in oven.
For the crust, mix all ingredients in a bowl and press evenly into the base and sides of a large tart tin. Bake for 15 mins at 180C and set aside.
Melt chocolate and place in a food processor along with pumpkin, coconut sugar and vanilla, process until smooth and pour over base. Place in the fridge to set for about 2 hours. Decorate with chopped pecans

#chocolate #pumpkin #pumpkinchocolatecake #chocolatetart #healthydessert #healthydessertrecipes #vegandessert #vegandessertrecipes #plantbaseddiet #plantbased #plantbasedforhormones #cyclesyncingwithfood #cyclesyncing #lutealphase #hormonehealth #hormoneimbalance #hormonebalance

Here is a slightly more in depth video of the blac

Here is a slightly more in depth video of the black lentil soup I shared in my last video for what I eat in a day in the menstrual phase. As mentioned in my last video, I prep this soup in advance, make a big batch and freeze it so if I don’t feel like cooking in my menstrual phase, I don’t have to! I love my freezer ❤️ for me the menstrual phase is the phase I focus on most with my eating because I struggled with slightly low iron stores ever since my pregnancy 5 years ago. I’ve been plant based for almost 12 years now but only developed low iron during pregnancy, likely because I was and still am unable to tolerate iron supplements so it took me a while to get on top of things. Learning to focus on iron rich foods in my menstrual phase specifically was a major thing in helping me get back on track and also learning all the tricks to increase absorbability 🧡

You can find this recipe as well as a big write up on iron and how to eat for each cycle phase in my new book “Eating for Hormone Balance: a Plant-based Guide” the book is linked in my bio. If your outside of Australia search for the title on the Amazon website in your region 🧡

If you have purchased to book, please don’t forget to leave a review on Amazon 🧡

#lentilsoup #menstrualphase #plantbaseddiet #plantbasedforhormones #ironrichfoods #plantbasediron #cyclesyncing #cyclesyncingwithfood #hormonehealth #hormonebalance #hormoneimbalance #eatingforhormones

Happy weekend everyone. Tonight I’ve decided to

Happy weekend everyone. Tonight I’ve decided to share photo of a recipe that is found exclusively in my new book “Eating for Hormone Balance: a Plant-based Guide “ for vegan Palak paneer. This recipe is available in the menstrual phase section of the book. This recipe is very high in plant based iron from the 8 cups of cooked spinach. Cooking spinach helps to dramatically improve the absorption of iron because it destroys the oxalates which bind iron. Whats more, this recipe is high in vitamin c and beta carotene and uses both onions and garlic. All of these foods/nutrients have been shown in studies to dramatically increase the absorbability of plan-based iron. I have this at least once in my menstrual phase and I can actually feel it help me replenish lost iron and other nutrients more than any other meal I’ve eaten. Initially when I first developed this recipe, I found it slightly lengthy to make. It’s not difficult but I usually don’t feel like cooking during the menstrual phase so I’ve learned to make a big batch of this in my luteal phase and freeze it for quick and very nourishing meal when I need it most.

The recipe is a must l, especially if your low in iron. Available is in my new book which you can find linked in my bio for the Australian Amazon website. If you live outside of Australia please google the book title “eating for hormone balance a plant-based guide” in the Amazon website in your region and it will pop up. The book is available both as a digital e-book and print.

For all the wonderful people that have already purchased my book and left reviews on Amazon thank you so much!! I read every single one and I get emotional over the beautiful words that you’ve written, it really means so much to me 🧡

#palakpaneer #veganpalakpaneer #spinach #lowiron #menstrualphase #plantbaseddiet #plantbasedfood #cyclesyncing #cyclesyncingwithfood #hormonehealth #hormonebalance #hormoneimbalance #plantbasedforhormones #menstruation #periodproblems

Here is my first go at a what I eat in a day, star

Here is my first go at a what I eat in a day, starting with the menstrual phase which is where I am now in my cycle. Even though my periods are much easier then they used to be I still prioritise rest during this phase and I’m never really in the mood for cooking. I have learned to plan ahead and make full use of my freezer., it’s the best when I know I can pull out really nourishing foods that I don’t need to slave away on when I don’t feel like it. All of these recipes I genuinely do eat all the time and you can find them all in the menstrual phase section of my new book “Eating for Hormone Balance: a Plant-based Guide” I’ll have the link to Amazon Australia in my bio , if you live outside of Australia search for the book title in your Amazon to purchase your copy.

🧡 chocolate tofu chia pudding
💛black lentil soup
❤️mushroom neatballs with mashed potatoes and salad
💛choc peppermint bars

#whatieatinaday #menstrualphase #cyclesyncing #cyclesyncingwithfood #hormonecycle #hormonebalance #hormoneimbalance #hormonehealth #plantbaseddiet #plantbasedforhormones

Here is a little sneak peak at a podcast talking a

Here is a little sneak peak at a podcast talking about all things plant based diets for hormone balance with @ithrive_health on the “Up Your Total Glow” podcast.
In the podcast we talked about :

🍓my story
🍓the benefits of plant-based diets for womens hormones
🍓phytoestrogens in soy and flaxseeds
🍓types of fats and seed and vegetable oils
🍓protein for women
🍓my new book!

I’ll have the podcast linked in my bio, it was a really fun conversation, I loved talking to Ruth, we have a very similar approach to health and just started chatting as if we were long time friends ! Could have kept talking for hours! Hope you enjoy the podcast and remember you can purchase my new book “Eating for Hormone Balance, a Plant-based Guide” on Amazon in your region now. Just search for the book title. We are working on a page on my website with links to the book in all the countries… until then use the search bar in Amazon 💛

#podcast #podcastersofinstagram #plantbased #plantbaseddiet #plantprotein #hormonalimbalance #hormones #hormonehealth #hormonebalance #hormonesupport #womenshealth

I can finally announce the launch of my new book!

I can finally announce the launch of my new book! Both the digital and paperback versions are now available for sale internationally from Amazon. You have to purchase from the Amazon website in your country, I will add the link to the Australian Amazon site in my bio but if your not from Australia please search for the title “Eating for Hormone Balance: A Plant -based Guide” and purchase from the Amazon website in your region.

Thank you again to my wonderful launch team, I have been blown away by your support 💛💛

#booklaunch #hormonehealth #hormonebalance #eatingforhormones #eatingforhormonebalance #plantbased #plantbaseddiet

Hi everyone, I had hoped that I would have come on

Hi everyone, I had hoped that I would have come on here with a big announcement video about the launch of my new book but unfortunately despite doing all the right things, we are still waiting for approval for the print version to go live. Did not foresee this as we tested it at least 3 times and it all worked 🤷‍♀️ but it can’t be too much longer. I apologise for all the people messaging me awaiting the print version. I will of course put out the announcement as soon as it’s live and ready to go. In the meantime, sharing this chocolate hazelnut tart that is a recipe that’s actually exclusive to my chocolate hazelnut Ebook.

Crust:
1⁄2 cup quick oats (use gluten-free oats or quinoa flakes for GF)
11⁄2 cups hazelnut meal
2 TBSP neutral oil
2 TBSP maple syrup
Method
Filling:
1 cup cashews (soaked for 3-4 hours or overnight)
1⁄2 cup cacao powder
1⁄2 cup maple syrup
1/3 cup cacao butter (melted) 1 tsp vanilla extract
A pinch of salt
2 TBSP almond milk

For the crust: Mix all the crust ingredients together in a bowl until well combined and slightly sticky. Press down evenly onto the side and base of a 20cm lightly greased tart tin. Bake for 10-12 minutes at 170°C until just golden. Remove from oven and allow to cool before adding filling.
For the filling: Melt down the cacao butter on stove over low heat until liquid. Add all ingredients to a high-speed blender. Add the melted cacao butter last (If you add it in too early and the ingredients are cold, it will solidify quickly making it harder for your blender to work and it won’t create a good result). Pour and spread filling over prepared crust with a spatula. Add chopped and whole hazelnuts on top, pushing them down slightly into the filling to create a sunken look.
Place in the fridge to set for about 2-3 hours.

#chocolate #chocolatetart #cyclesyncing #hazelnuts #nutella #healthydessert #healthydessertrecipes #vegandessert #vegandessertrecipes #plantbased #plantbasedforhormones #hormonebalance #hormoneimbalance #hormoneissues #womenshealth

Ok I’m not sure why these posts have been trimme

Ok I’m not sure why these posts have been trimmed at the sides but at least you can still see the info. Quick graphic summarising the exact same thing in my chocolate for hormones blog post and recent reel. Hope your all doing ok! I’m trying to manage all of the emotions associated with this book launch . It’s wild.

#chocolate #cacao #hormones #hormonebalancing #hormonehealth #hormoneimbalance #hormonalbalance #womenshealth #magnesium #healthbenefits #pms

These are very rich so I suggest using very small

These are very rich so I suggest using very small pots, or do what I did and only fill up a little bit in a small glass. Delicious (although personally I prefer the orange flavoured version even more as I don’t do well with spice)

2 cups coconut cream
200 g dark chocolate, chopped ( I used 85%)
⅓ cup maple syrup
½ cup almond butter
⅛-1/4 DHOW Africans Birdseye Chilli Powder (or to taste)
Method
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 into small glasses and set in the fridge for about an hour.

#chocolate #chocolatepots #cacao #chilli #chillichocolate #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #vegandessertrecipes #plantbasedfood #plantbasedrecipes #plantbasedforhormones #cyclesyncingwithfood #cyclesyncing #hormonehealth #hormoneimbalance #hormonebalancing #womenshealth #womenshormones #hormonesupport

Here is a reel with a little summary of the benefi

Here is a reel with a little summary of the benefits of dark chocolate for womens hormones from my blog post article. I’d your curios about some of the studies mentioned you can find them linked in my article., I’m dedicating this little series to all the women I’ve met that feel guilty about eating chocolate. There is no need 😊 article is linked in my bio ❤️

#chocolate #cacao #darkchocolate #hormones #hormonehealth #hormonebalance #hormonebalancing #pms #cyclesyncing

Only a few days left until the release of my new b

Only a few days left until the release of my new book “Eating for Hormone Balance, a plant-based guide” I can’t believe we’re finally at the finish line, we have a bunch of prints coming to us this Tuesday and I can’t wait to show you all a sneak peak.
As mentioned before the recipes that have made it into my book are truly recipes that are most loved by me and this is one that I have been making for literally years on repeat. It never lasts more than 2 days in our house. Also don’t worry if you don’t have peppermint essential oil, you can use an extract, it may not have the same benefits but the taste will be just as good.
Aside from the peppermint the pecans are also wonderful for the menstrual phase, they provide a lot of good protein and manganese which helps support the pituitary gland, helping to assist in adequate production of FSH to start a healthy new menstrual cycle for the month ahead.

#peppermint #essentialoils #chocolate #cacao #chocmint #healthydessert #healthydessertrecipes #vegandessert #vegandesserts #rawvegandessert #plantbaseddiet #plantbased #plantbasedforhormones #menstrualphase #menstruation #periodpain #hormones #hormonebalance #hormonehealth #hormoneimbalance #hormonesupport #cyclesyncing #cyclesyncingwithfood #womenshealth

I’m not going to stay long because tonight is a

I’m not going to stay long because tonight is a rare opportunity for my husband and I to watch a movie together but thought I’d drop these raw peppermint chocolate cakes here as part of my chocolate for womens hormones series (go back and read through the posts)

BASE:
1 cup walnuts
1 cup dates
2 TBSP cacao powder
1-2 tsp water if needed
FILLING:
1½ cups cashews (soaked for 15 minutes in boiling water or soaked overnight)
200g can coconut cream
3 TBSP maple syrup
juice ½ lemon
a small handful of spinach for colour
4 drops peppermint essential oil or ¼ tsp peppermint extract
2 heaped tsp Phytoplankton or spirulina
CHOCOLATE COATING:
2 TBSP cacao powder
2 TBSP maple syrup
2 TBSP avocado oil
Method
For the base, process all ingredients in a food processor until sticky. Divide mixture and press down evenly into the base of large muffin tin. I used about 2 tbsp of the base for each muffin hole. I used a silicone muffin mould. If not using silicon, make sure to line your muffin tin holes with baking paper for easier removal. Set aside.
For the filling add all the filling ingredients in a high-speed blender and blend until smooth. Pour out evenly over bases in the muffin tin and freeze for about 4 hours until set.
Mix the chocolate sauce ingredients in a small bowl and spoon out over cakes once set. decorate with blueberries or toppings of choice.

#peppermint #chocolate #chocmint #vegancheesecake #healthydessert #healthydessertrecipes #rawvegan #vegandessert #plantbased #cyclesyncing #hormones #hormonehealth #cacao #hormonebalancing #hormonebalance #womenshealth #glutenfree #dairyfree #plantbasedforhormones

I will not stop sharing this recipe because I love

I will not stop sharing this recipe because I love it so much! In fact I’m craving it right now and may remake it tomorrow if I have time.
Aside from the benefits mentioned, hazelnuts are also a great source of vitamin E which works synergistically with progesterone. The better our progesterone, the less pms. If your primarily plant base zinc is more important as plant foods tend to be a little lower in zinc, zinc is not a nutrient that can be stored in the body so we need adequate intake daily for optimal health. As always the recipe has a good balance protein and healthy fats so is less likely to impact blood sugar as much as a regular dessert.

I’ve popped my old ebook in Amazon as well so if your interested in 58 chocolate hazelnut recipes for pms support please check out the live in my bio.

#chocolate #mocha #coffee #decaf #hazelnuts #cashews #casao #healthydessert #healthydesserts #healthydessertrecipes #vegandessert #rawvegan #rawvegandessert #pms #progesterone #hormonehealth #hormonebalance #hormoneimbalance #hormonesupport #hormonebalancing #cyclesyncingwithfood #cyclesyncing

You guys all love my chocolate tofu recipes so her

You guys all love my chocolate tofu recipes so here is another one for my chocolate for womens hormones series. Don’t forget to go back and read that blog article if your interested. I wrote it because over the years I’ve noticed a lot of women fear eating chocolate despite craving it so I wanted to put women at ease about their chocolate cravings. I also wrote it because it’s fun and I needed a nice easy series to take me into my book launch which is coming very very soon!!

BASE:
1 cup walnuts
1 cup almonds
3 TBSP maple syrup
2 TBSP water
2 TBSP cacao powder
FILLING:
1½ cups cashews ( soaked for at least 3-4 hour or overnight)
½ cup maple syrup
½ cup cacao powder
1 x 300g packet organic silken tofu
1 banana
¼ cup almond milk
1 TBSP almond butter
TOPPING:
Melted dark chocolate. I used 80%
chopped strawberries
Method
For the base: break down the walnuts and almonds in a food processor. Add the rest of the base ingredients and blitz again until sticky and crumbly.
Press down on to the base of desired cake tin and set aside
For the filling add all the ingredients in a high speed blender and blend until smooth and creamy. Add more almond milk if mixture is too thick
Pour over base and set in the freezer for 3-4 hours
Once set, melt down some dark chocolate in a saucepean over low heat and spread over the cake with a spatula
Add chopped strawberries and enjoy
Should be stored in the freezer or eaten in 1-2 days if stored in the fridge

#chocolatecake #chocolate #cacao #healthydessert #healthydesserts #healthydessertrecipes #veganrecipes #vegandessert #vegancheesecake #tofu #hormone #hormonehealth #hormonalimbalance #hormonebalancing #hormonalbalance #cyclesyncing #cyclesyncingwithfood

First time trying a voice over haha hope I did alr

First time trying a voice over haha hope I did alright. One of my most popular and recreated chocolate recipes. It’s great all cycle long but particularly helpful in the ovulatory phase. It helps with the transition between estrogen and progesterone and may help make ovulation more smooth and less symptomatic.

BASE:
1 cup almonds or pecans
1½ cup dates or dried figs
¼ cup sunflower seeds
2 TBSP cacao powder
FILLING:
1 300g packet organic silken tofu
200g dark chocolate of choice (I used 85%)
2 TBSP maple syrup (optional, omit if using chocolate 75% or less)
Raspberries as garnish
Method
For the base, break down the walnuts and sunflower seeds in a food processor until they form a coarse crumb. Add the remaining base ingredients and process again until sticky. If the mixture is not sticky enough, add a little bit of water, maybe ½ tsp at a time (so that it doesn't go mushy)
Press mixture evenly onto the base and sides of a lightly greased tart tin and set aside
For the filling: Meltdown the chocolate over low heat.
Pour melted chocolate and all other ingredients in a small blender and blend until smooth
Pour filling over the base and smooth out with a spatula
Place in the fridge to set for about an hour (or longer if needed)
Remove from the fridge and decorate with fresh raspberries. Serve and enjoy

#chocolate #tofu #rawdessert #healthydessert #Cyclesyncing #plantbasedrecipes #plantbasednutrition #hormonehealth #healthydessertrecipes #vegandessert #vegandessertrecipes #cyclesyncingwithfood #ovulatoryphase #hormoneimbalance #hormonehealing

Ok let’s start the chocolate recipes for this se

Ok let’s start the chocolate recipes for this series all about the benefits of dark chocolate for woman’s hormones! (Yay) I hope I get time to film all the reels I want to for this series because as you know, chocolate is my favourite thing to get creative with in my cooking. In all honesty chocolate really was instrumental in me regaining hormone balance. Once I got off my antidepressants many years ago I became unable to tolerate supplements. I could no longer take the magnesium supplement I was on and learned in time to switch to dark chocolate instead. At the stage I was only eating milk chocolate. It took me a little while to get used to the taste but actually had so much more success using cacao powder and eating dark chocolate than with supplements. Here is a little recipe that I’ve been making for years. Chocolate fudge cups. I like to top these with a variety of different toppings, my favourite is roasted almonds but I’ve used blueberries in this photo.

1 cup cashews (soaked for at least 4 hours)
½ cup cacao powder
½ cup maple syrup
½ tsp vanilla extract
⅓ cup of cacao butter
Toppings of choice.
Method
Melt the cacao butter in small saucepan over low heat. You can use a double boiler if you wish. Set aside to cool.
In the mean time blend cashews, cacao powder, maple syrup and vanilla in a high-speed blender or food processor for 1-2 minutes until smooth.
Add the melted cacao butter and blend again until mixed through.
Spoon the mixture into cupcake moulds or liners. Top with blueberries or other toppings.
Place in the freezer to set. At least 15 minutes.
Can be stored in the fridge or freezer. Enjoy!

#chocolate #chocolatefudge #healthydessert #healthydessertrecipes #rawvegan #darkchocolate #glutenfree #dairyfree #refinedsugarfree #rawvegan #rawdessert #cacao #plantbased #plantbasedrecipes #Cyclesyncing #hormonehealth #hormonalimbalance #hormonebalancing #hormonesupport #chocolateforhormones

So I have the night to myself tonight and thought

So I have the night to myself tonight and thought I’d spend it pampering myself but felt too guilty for not using my time wisely and quickly finished off the blog post! Starting my last series prior to the launch of my book and it’s going to be a fun one. All about chocolate! Which I think is the main reason most is you follow my account anyway. Chocolate really is very good for womens hormones. You can read all about the benefits in my new blog post including
🍫high in magnesium
🍫high in iron and copper
🍫helps with mood related pms
🍫helps relieve menstrual cramps
🍫helps improve blood sugar and insulin resistance
🍫enhances your estrogen clearance
🍫good for the gut and v microbiome

Link is in bio. Get ready for more chocolate recipes ❤️

#chocolate #healthbenefits #cacao #hormonehealth #womenshormones #hormonebalance #hormoneimbalance #pms #plantbasedforhormones #magnesium

This is the last recipe I’m sharing for my lutea

This is the last recipe I’m sharing for my luteal phase series. I had hoped that this series would carry me on through to the launch of my book but unfortunately no. But not to worry if you were here for all the luteal phase chocolate recipes, for my next series I’m talking all about the benefits of chocolate for women’s hormones! I thought of doing something really fun and easy just prior to my launch. My account literally grew because of chocolate recipes at the beginning and I still feel like that’s mostly what people like about my content most.

This particular recipe is a recipe I’ve shared on Instagram a while ago but haven’t put it on my blog. It’s a really easy recipe with only 5 ingredients that make the most soft and fudgey cookies. It is great for the luteal phase due to the peanut butter which is high in vitamin b6. The combo of b6 and magnesium (from the chocolate) helps support mood and reduce symptoms of pms. However I did get a question the last time I shared a peanut butter recipe asking if there is any substitute that still has the same hormone benefits, and for that I say yes, sunflower seeds are also very high in vitamin b6 and a good source of protein and fat as well as vitamin E which is also great for boosting progesterone. You can substitute the peanut butter with sunflower seed butter if you prefer and still get the same benefits.

The full recipe is coming in my book which is launching in just over 2 weeks 🙌🙌

#cookies #peanutbutter #peanutbuttercookies #vegancookies #lutealphase #chocolate #pms #cyclesyncing #healthydessert #healthydessertrecipes #healthycookies #plantbasedrecipes #plantbased #plantbasedforhormones #progesterone #hormonehealth #hormoneimbalance #hormonesupport #hormonebalancing #womenshealth #cyclesyncingwithfood

Time for a little update and announcement. I’m r

Time for a little update and announcement. I’m releasing the official launch date of my new book “Eating for Hormone Balance: a Plant-based Guide”

September 18, 2022

This is the date both the digital ebook and hard copy will be available for purchase from Amazon. I know many have been waiting patiently and I have been talking about this book more than I thought I would have to! We had wanted to launch it it sooner but this is our first time self publishing and it seems there is always something else that needs to be done before launching. Sorting out printing has been a bit of a hurdle for us.

If you are part of my book launch team you would have received a different date in your email, this is your special date before the official date, but if you want a hard copy you can purchase it on the 18th 💛

I want to thank you all for your support and if your super keen for a copy, mark this date in your calendar.

Hope you are all having a wonderful week !

#hormones #hormoneissues #plantbased #plantbaseddiet #hormonebalance #hormonebalance #hormonehealth #pms #cyclesyncing #cyclesyncingwithfood #hormonebalancing #womenshealth #booklaunch #savethedate

Ok excuse the title on this reel, it’s supposed

Ok excuse the title on this reel, it’s supposed to say carrot cake oatmeal, and yes there is a typo in vanilla but my husband does struggle to spell foods haha and he is of course the one that shoots and edits my videos. This is a delicious luteal phase breakfast recipe from my upcoming book “Eating for Hormone Balance: a plant-based guide” it’s also appropriate in the ovulatory phase. The carrots are great for helping the gut process estrogen and the cinnamon is great for regulating blood sugar in the luteal phase. I have a similar recipe on my blog, but the one in my book is adapted at add about 20g of protein which we definitely want for stable blood sugar and happy hormones especially in the luteal phase.
As a food blogger I have to pump out a lot of recipes, many times I publish recipes that “work” but aren’t necessarily my favourite. I’m always mindful that everyone has different tastes and that just because it’s not my favourite doesn’t mean it’s not someone else’s favourite BUT for my book I have on purpose chosen the recipes I genuinely eat all the time, the recipes that are most nourishing to me and help me keep my hormones balanced and the ones that really really are my most favourites. It makes me feel more confident that my recipes will be loved because I love them so much. This carrot cake oatmeal made the cut 💛

#carrotcake #carrots #oatmeal #oatmealbowl #carrotcakeoatmeal #porridge #breakfast #breakfastbowl #plantprotein #plantbaseddiet #plantbasedfood #plantbasedrecipes #lutealphase #pms #cyclesyncingwithfood #cyclesyncing #hormonehealth #hormonalimbalance #hormonebalancing #hormonebalance #womenshealth

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A mostly whole-foods, plant-based vegetarian blog.

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Basics (26)
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Recent Posts

The Benefits of Dark Chocolate for Women’s Hormones September 1, 2022
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

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