Dinner

Ingredients:

Onion x 1

Garlic cloves x 6 (Add more if you love garlic like me!!)

Ground turmeric x 1 teaspoon

Fresh grated ginger x 1 tablespoon

Coconut milk x 400ml

Sea salt to taste (I use Herbamare)

Ground black pepper to taste

Cayenne pepper to tase (1/4 tspn)

Fresh lemon juice to taste

Coconut oil for sauteeing

Instructions:

Saute garlic, onion and ginger with the coconut oil, over a medium heat, stirring frequently.

Once the onion has softened, add the turmeric and stir until combined.

Add the coconut milk and reduce to a low simmer.  

Add salt, pepper, cayenne and lemon juice to taste.  Simmer over medium heat for 3-4 minutes.

You can sieve it to remove the larger pieces or you can eat it as is. 

This soup lasts in the fridge for a few days or can be frozen.   

Gluten free

Refined sugar free

Dairy free

Supports: Omega-3s for inflammation, liver detox, hormone health

Ingredients:

• 2 salmon fillets
   
• 1 small head of broccoli, cut into florets
   
• 1 tbsp olive oil
   
• 1 tbsp tahini
   
• Juice of ½ lemon
   
• 1 small garlic clove, crushed
   
• 2 tbsp water (to thin tahini sauce)
   
• Sea salt & pepper
   

Instructions:

1. Preheat oven to 180°C (350°F). Place salmon on a baking tray and season with salt & pepper.
    
2. Roast salmon for 15–20 minutes. Steam or roast broccoli until tender.
    
3. Mix tahini, lemon juice, garlic, and water to make a creamy drizzle.
    
4. Plate salmon and broccoli, then top with tahini sauce. grated ginger x 1 tablespoon

Coconut milk x 400ml

Sea salt to taste (I use Herbamare)

Ground black pepper to taste

Cayenne pepper to tase (1/4 tspn)

Fresh lemon juice to taste

Coconut oil for sauteeing

Saute garlic, onion and ginger with the coconut oil, over a medium heat, stirring frequently.

Once the onion has softened, add the turmeric and stir until combined.

Add the coconut milk and reduce to a low simmer.  

Add salt, pepper, cayenne and lemon juice to taste.  Simmer over medium heat for 3-4 minutes.

You can sieve it to remove the larger pieces or you can eat it as is. 

This soup lasts in the fridge for a few days or can be frozen.   

Gluten free

Refined sugar free

Dairy free

Supports:
Gut Health, Inflammation Reduction, Hormone Balance
Energy Production

Ingredients:

2 Cups dry white navy beans

 4 Garlic cloves chopped

1 large leek, chopped

1 tbsp fresh thyme chopped

4 cups bone broth

1 bay leaf

Salt and Pepper to taste

1 1/2 tbspns Miso paste

Instructions:

Add beans, garlic, leek, thyme, broth and bay leaf to slow cooker.  Season with salt & pepper.

Cook on high for 4-6 hours or until beans are soft.

Remove the bay leaf.  Stir in the miso and enjoy!

Why It Works:

• White navy beans are rich in fibre and plant-based protein, supporting stable blood sugar and feeding beneficial gut bacteria.
   
• Leeks and garlic are prebiotic powerhouses, helping nourish your microbiome for better digestion, oestrogen metabolism, and immunity.
   
• Bone broth adds amino acids and minerals that support gut lining repair, joint health, and hormone-building nutrients.
   
• Thyme brings antimicrobial and anti-inflammatory properties.
   
• Miso paste is a fermented food, delivering probiotics for gut and immune support—plus it’s a great source of natural phytoestrogens that may help balance hormones during perimenopause.

Gluten free

Refined sugar free

Dairy free

 Supports:
Hormone Balance, Blood Sugar Regulation, Liver Detoxification, Mood & Brain Health

Ingredients:

227g chicken thighs

Juice of 1/2 lemon

1/4 cup fresh sage

Salt and pepper to taste

1/2 cup red onion chopped

1 large carrot cut into sticks

1 large zucchini cut into sticks

2 tbspns cocnut oil melted

1 tbspn spring onion

Instructions:

In a bowl add the chicken, lemon juice, sage, salt & pepper.  Cover with lid or plastic wrap and sit in fridge for 20. minutes.  Whilst waiting for chicken to marinade, prepare the veggies.

Preheat oven to 220C (425F) and line a baking tray with baking paper.

Place chicken and veggies on the tray and baste with melted coconut oil. Sprinkle with salt & pepper.

Cook for 25-30 minutes or until everything is cooked through.  

Serve sprinkled with spring onions and enjoy!!

Why It Works:

• Chicken thighs are a great source of protein and healthy fats, which support blood sugar stability and the production of sex hormones.
   
• Lemon juice supports liver detoxification, aiding in the breakdown and elimination of excess hormones.
   
• Fresh sage has traditionally been used to help with hot flushes and hormonal balance during perimenopause.
   
• Red onion and spring onion are sulphur-rich veggies that support liver function and detox pathways.
   
• Carrot and zucchini provide fibre and antioxidants that help clear excess oestrogen from the body.
   
• Coconut oil is a healthy fat that supports hormone production and has anti-inflammatory properties.

Gluten free

Refined sugar free

Dairy free