breakfast

Supports: Hormone balance, fibre intake, blood sugar stability

Ingredients:

• ½ cup quinoa (rinsed)
   
• 1 cup unsweetened almond or oat milk
   
• ½ tsp cinnamon
   
• ½ tsp vanilla extract
   
• ½ cup mixed berries (fresh or frozen)
   
• 1 tbsp ground flaxseeds (you could use LSA)
   
• 1 tbsp almond butter
   
• Optional: drizzle of maple syrup or honey
   

Instructions:

1. Cook quinoa in the milk over medium heat for about 12–15 minutes until soft.
    
2. Stir in cinnamon, vanilla, and flaxseeds.
    
3. Top with berries, almond butter, and a drizzle of honey if desired.
    
4. Serve warm for a satisfying, blood-sugar-balancing start to your day.

Supports: Ostrogen balance, gut health, omega-3s, blood sugar stability

Ingredients:

• 2 tbsp chia seeds
   
• 1 tbsp ground flaxseed
   
• 1 cup unsweetened almond milk
   
• ½ tsp cinnamon
   
• 1 tsp maple syrup or raw honey (optional)
   
• ¼ tsp vanilla extract
   
• Toppings: fresh berries, a spoonful of nut butter, pumpkin seeds
   

Instructions:

1. In a jar or bowl, mix chia seeds, flaxseed, almond milk, cinnamon, sweetener, and vanilla.
    
2. Stir well and refrigerate overnight (or for at least 4 hours).
    
3. In the morning, stir and top with berries, nut butter, and seeds.
    

Why it works:
Chia and flax are rich in omega-3s and fibre to support healthy oestrogen detox and gut function. Cinnamon helps balance blood sugar, and almond milk is a calcium-friendly option without added hormones.

Supports: Blood sugar balance, detoxification, energy, adrenal support

Ingredients:

• 1 small sweet potato, peeled and cubed
   
• 1 cup chopped kale
   
• ¼ red onion, chopped
   
• 2 eggs (or tofu for a plant-based option)
   
• 1 tbsp olive oil
   
• Pinch of turmeric & black pepper
   
• Sea salt to taste
   

Instructions:

1. Sauté sweet potato in olive oil for 8–10 minutes until tender.
    
2. Add onion, turmeric, pepper, and kale. Cook until wilted.
    
3. In another pan, cook eggs to your liking.
    
4. Serve eggs over the veggie hash with a sprinkle of salt.
    

Why it works:
Sweet potato is a complex carb that supports energy and adrenal health. Kale helps with oestrogen detox, turmeric reduces inflammation, and eggs provide essential nutrients for hormone production.

This colourful, hearty bowl is rich in phytoestrogens, fibre, healthy fats, and key minerals that support energy, mood, and hormonal harmony — perfect for perimenopausal women.

Ingredients (Serves 2)

For the Bowl:

• 1 cup cooked quinoa or brown rice
• 1 cup roasted sweet potato (cubed)
• 1 cup steamed or roasted broccoli
• 1/2 avocado, sliced
• 1/4 cup cooked chickpeas (or lentils)
• 2 cups baby spinach or kale
• 2 tbsp sauerkraut or fermented veg (gut health support)
• Sprinkle of pumpkin seeds (zinc + magnesium)
• Optional: 1 boiled egg or grilled salmon for extra protein

For the Dressing:

• 2 tbsp tahini
• Juice of 1/2 lemon
• 1 tsp maple syrup or honey
• 1 clove garlic (minced)
• 1–2 tbsp warm water (to thin)
• Pinch of sea salt

 Instructions

1. Prep your base: Cook quinoa or rice according to package instructions.
2. Roast your veggies: Toss sweet potato and broccoli with olive oil, salt, and pepper. Roast at 180°C (350°F) for ~25 mins or until golden.
3. Mix dressing ingredients in a jar and shake until smooth and creamy.
4. Assemble your bowl: Layer leafy greens, grains, veggies, legumes, and avocado. Add sauerkraut and sprinkle with seeds.
5. Drizzle generously with tahini dressing. Add egg or salmon if using.

• Sweet potato balances blood sugar + supports adrenal function.
• Broccoli helps clear excess oestrogen and supports liver detox.
• Chickpeas offer plant-based oestrogen-like compounds (phytoestrogens).
• Avocado + seeds provide healthy fats and key minerals like magnesium and zinc.
• Ferments support gut health and hormone balance.

✨ This bowl is grounding, nourishing, and deeply supportive for body and mood — especially during hormonal shifts.

A delicious and easy way to get your greens, protein, and healthy fats — all essential for hormonal balance and energy in midlife.

Ingredients (Serves 2–3):

• 6 free-range eggs
   
• 1/2 cup chopped kale or baby spinach
   
• 1/2 cup grated zucchini (squeeze out excess moisture)
   
• 1/4 cup chopped spring onion or red onion
   
• 1/2 cup crumbled feta or goat cheese (optional)
   
• 2 tbsp chopped fresh parsley
   
• 1 tbsp olive oil
   
• Salt & pepper to taste
   

Instructions:

1. Preheat oven to 180°C (350°F).
    
2. In a bowl, whisk eggs, salt, and pepper. Stir in veggies, herbs, and cheese.
    
3. Pour egg mixtureinto a baking dish and cook for 12-15 minutes or until set in the centre.
    
4. Cool slightly, slice, and serve with a side of greens or avocado.
    

Why it works:

• Eggs = hormone-building protein + choline for brain health
   
• Leafy greens = liver support to help detox excess hormones
   
• Zucchini & herbs = fibre + antioxidants
   

Comforting and full of hormone-friendly fibre, magnesium, and phytonutrients — perfect for calming the nervous system and balancing blood sugar.

Ingredients (Serves 4):

• 1 tbsp coconut oil
   
• 1 onion, finely chopped
   
• 2 garlic cloves, minced
   
• 1-inch fresh ginger, grated
   
• 1 medium sweet potato, peeled + diced
   
• 1 cup red lentils, rinsed
   
• 1 tsp turmeric
   
• 1 tsp cumin
   
• 1/2 tsp cinnamon
   
• 400ml (1 can) coconut milk
   
• 2 cups veggie broth or water

(you could add bone broth here for extra nutrition!)
 

• 2 handfuls baby spinach
   
• Salt & pepper to taste
   
• Fresh coriander or parsley to garnish
   

Instructions:

1. Heat coconut oil in a large pot. Sauté onion, garlic, and ginger for 3–4 minutes.
    
2. Add spices and cook until fragrant. Stir in sweet potato and lentils.
    
3. Pour in coconut milk and broth. Bring to a boil, then reduce to simmer for 25–30 minutes.
    
4. Add spinach in the last few minutes until wilted. Season and serve with brown rice or quinoa.
    

Why it works:

• Sweet potato = complex carbs for steady energy
   
• Lentils = plant protein + fibre
   
• Coconut milk = healthy fats to support hormones
   
• Spices = anti-inflammatory support

Comforting and full of hormone-friendly fibre, magnesium, and phytonutrients — perfect for calming the nervous system and balancing blood sugar.

Supports: Oestrogen detox, energy, gut health

Ingredients:

• 1 can chickpeas, rinsed and drained
   
• 1 cup chopped cucumber
   
• ½ cup cherry tomatoes, halved
   
• ¼ red onion, finely chopped
   
• 1 avocado, diced
   
• 2 cups rocket or mixed greens
   
• 2 tbsp olive oil
   
• Juice of ½ lemon
   
• 1 tsp Dijon mustard
   
• Salt & pepper to taste
   

Instructions:

1. Combine chickpeas, cucumber, tomato, onion, and avocado in a bowl.
    
2. Whisk together olive oil, lemon juice, mustard, salt, and pepper to make dressing.
    
3. Pour dressing over salad and toss gently.
    
4. Serve over greens for a fibre-packed, hormone-friendly lunch.
    (Serves 4):

• Chickpeas are rich in phytoestrogens (plant-based compounds that gently mimic oestrogen in the body), which can help balance fluctuating hormones.
   
• Rocket and leafy greens support liver detoxification — crucial during perimenopause when the body is working hard to process hormonal changes.
   
• Avocado and olive oil are loaded with healthy fats that nourish hormones and reduce inflammation.
   
• Lemon juice supports digestion and the liver, while mustard adds a tangy boost and encourages bile flow, aiding oestrogen clearance.
   
• Fibre from vegetables and legumes helps keep your gut microbiome healthy, which is deeply connected to hormone balance, mood, and energy.
   

This salad is not only vibrant and refreshing but also tailored to support the unique needs of your transitioning body.

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

Ingredients:

• 80 g ground almonds
• 100 g pitted dates
• 130 g dried apricots
• Zest of half an orange and half a lemon
• ½ tsp ground cinnamon
• 1 tsp ground mixed spice
• 1 tsp raw vanilla powder or 1 tsp vanilla bean paste, not raw

Mix all ingredients for the puddings in a food processor and grind until the mixture starts to clump together. 

Take about 1 tbsp of the mixture and roll into a ball. 

The mixture should make about 12.

You could top with a cashew cream or a raw chocolate or just leave as they are!!

*Optional: Swap apricots for other dried fruits such as golden berries, goji or cranberries.  You could also add a mushroom powder or maca or mathca powder for extra nutrition.

Gluten free

Refined Sugar free

Dairy free

Ingredients:

• 200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100gram of each), melted
• 30 g cacao powder (¼ cup) 
• 2-4 tbsp rice malt syrup, honey or maple syrup -you can adjust the sweetness to your taste

Melt cacao butter or coconut oil.  Take off the heat and add the remaining ingredients.  Pour into chocolate moulds or spread on baking paper to make choclate bark or drizzle on your favourite raw treats.

*Optional:  You can add extras like nuts, coconut, berries, mushroom powders, maca, matcha or a green or reds powder for extra yum!!

Gluten free

Refined Sugar free

Dairy free

Ingredients:

• 2 cups milk coconut milk
• 1/2 cup chia seeds
• zest and juice of 1/2 a lemon
• 1 cup raspberries (fresh or frozen)
• 1 tbsp rice malt syrup or monkfruit sweetener

Blend all ingredients together.  Add the chia seeds last as I find they can clump together.  Pour into little ramekins, bowls or teacups.  Pop some extra raspberries on top to serve if desired. 

Gluten free

Refined Sugar free

Dairy free

Avocado x 1

Cacao x 1 dessert spoon - adjust to your taste 

Banana x 1

Coconut milk x 200ml - adjust to the thickness you like.  I often add more and make it more like a smoothie texture.

Monkfruit sweetener x 1tsp - adjust to taste

or rice malt syrup

Blend all together.  Adjust cacao, coconut milk and monkfruit sweetener to your liking.

Enjoy!!

Gluten Free

Refined Sugar Free

Dairy Free

1 cup walnuts

1 cup Medjool dates (normal dates work fine too)

2 tblspn cacao

Blitz walnuts in a food processor or Thermomix until crumbly.  Add the remaining ingredients and blitz again.

Roll into balls and done!!

You can soak the dates to make them softer if you like, I have a Thermomix so I skip the soaking and it works fine.

Optional- you can add extras such as coconut, chia seeds or hemp seeds.  Plus you can roll them in these ingredients as well.

Play around with different ingredients to discover new flavours.  

Gluten free

Refined Sugar free

Dairy free

2 x very ripe avocados

2 tblspn red onion  or spring onion, finely chopped

1 clove garlic minced

1/2 red capsicum finely cut

1/2 tspn ginger minced

1/4 cup hulled hemp seeds

2 tbspns orange juice

1 small chilli finely chopped

2 tbspn hemp seed oil

Juice half lime

Halve avo's and mash flesh in a bowl with lime juice and hemp oil until you get a chunky consistency.  Add remaining ingredients and mis well.  Salt to taste.

Serve with crackers.

I have made this without:

Hemp oil

Ginger

Chilli

Orange juice

And it was still delicious so if you don't have all of the ingredients, you can still make a delicious guac!!

Gluten free

Refined sugar free

Dairy free