10 hormone balancing recipes

Transcription

10 HORMONE
BALANCING RECIPES
Dr. Isaac Jones & Erica Jones
© 2013 Designer Health Centers LLC
1
10
Of Our Favorite Delicious & Easy Hormone
Balancing Recipes that You Will Love!
Hormone Balancing Foods
Cruciferous and Green Leafy Veggies: Think broccoli, cauliflower, kale,
Brussels sprouts, cabbage, collards, Swiss chard, spinach and arugula
Citrus Fruits: Lemons (great in water), limes, grapefruits and oranges
Omega-3 Sources: Wild caught Alaskan Salmon and other low mercury fatty
fish, flax seeds, hemp seeds, physician grade fish oils
Organic dairy, in moderation (raw is ideal when available for maximum
enzymes and nutrients that help with digestion). Conjugated linoleic acid
(CLA) in dairy is also estrogen balancing.
Raw nuts (almonds, walnuts, pecans) and seeds (pumpkin, flax and hemp
seeds)
Avocado, olive oil, coconut oil and organic butter (not margarine) are all
good sources of healthy fat
Legumes (green beans, chickpeas, kidney beans, black beans, etc. but not
soybeans or soy products)
Spices: Turmeric, thyme, rosemary and sage
Fresh fruits: especially citrus, berries, green apples, kiwi and papaya
Onions and Garlic
(2007). Hofmekler, O. The Anti-Estrogenic Diet.
2
Food Choice Guidelines
1. Choose Hormone Friendly Meats, Fish and Poultry
 Organic is best when available
 If you can’t find organic, at least get hormone free and anti-biotic free at a
minimum
 Grass fed beef is best (better fatty acid profile and more balanced Omega3/Omega-6 ratio)
 Free range poultry is an excellent option when available. Animals are likely to
be in a less stressful environment in contrast to their non-free range
counterparts. Those animals are releasing stress hormones regularly, which
then end up in the food that you eat. This is another reason why grass
grazing cows are often better.
 Choose fish that are low in mercury. Mercury can cause substantial hormone
disruption (see the graphic below on low-mercury fishes).
 Choose fish that are wild-caught instead of farm raised where the use of
pesticides and antibiotics is more common and the fish are fed a quite
unnatural diet of corn and soy. Fish caught from Pacific and Alaskan waters is
ideal. Wild-caught Alaskan salmon is available at Costco for a great price if
you have one in your area.
Note: While tilapia is a low mercury fish, it is one of the most commonly
farmed fishes and is sub-par for Omega-3. It may also be sub-par nutritionally
due to the methods of farming and raising these fish. If you’re going to choose
tilapia, wild-caught really is the way to go.
3
2. Choose Hormone Friendly Dairy Products
 Organic, REAL butter and not margarine is ideal. Margarine has hormone
disrupting fats such as hydrogenated oils as well as chemicals and
preservatives that can be estrogen mimicking.
 Raw, organic unpasteurized cheeses are best. Unpasteurized cheeses have
not been heated to high levels leaving important enzymes intact to help with
digestion and assimilation of nutrients into the body. It also has conjugated
linoleic acid or CLA which is beneficial for balancing hormones as well.
Organic Valley makes this raw, organic unpasteurized cheese and they even
have this grass fed version of the same cheese (as well as many others that
you can explore on their website). It’s available in Whole Foods and health
food stores.
3. Choose Organic Produce When Available
 Produce sprayed with pesticides contains chemicals that can interfere with
hormonal equilibrium because some pesticides mimic estrogens that are
made naturally in the body. This can cause an oversupply of estrogen or
estrogen-dominance, leading to unpleasant symptoms like fatigue,
headaches and hot flashes among others.
Choose organic produce when available. If budgeting is a challenge, take a
look at our list of “The Dirty Dozen” (scroll down after clicking the link to view
the list). These are foods that are most commonly sprayed with pesticides
and should definitely always be purchased in their organic form.
Recipe List
5 Refreshing Kale & Mango Salad
6 Tasty Broccoli Bacon Salad
7 Quick Avocado Bowl for On the Go
8 Savory White Bean and Swiss Chard Soup
9 Tex-Mex Pinto Beans with Fresh Salsa
10 Maple Mustard Grilled Salmon
11 Dilled Un-Potato Salad
12 Energizing “Summer” Salad with Roasted Red Pepper Hummus
13 Black and Blue Green Smoothie
14 Warm Shallot, Squash, Grape and Green Bean Salad
4
Refreshing Kale and Mango Salad
Inspired by FoodNetwork.com
Serves 4
Ingredients
 1 bunch of kale*
 Juice of 1 lemon
 ¼ cup extra virgin olive oil, and
more for drizzling on the salad
 Sea salt, to taste
 Black pepper, to taste
 1 ripe mango, peeled and diced
 ¼ cup toasted sunflower seeds**
Directions
1. Tear the leaves of the kale away from the stalks and throw away the stalks or
save them for juicing (if you’re into juicing). Tear the kale leaves into “salad leaf
size.”
2. Put the leaves into a bowl and drizzle with half of the lemon juice, a bit of oil and
season with the salt.
3. With clean hands, massage the oil and lemon juice into the kale working it
between your fingers until it is well coated in oil and has started to wilt slightly.
This should only take a few minutes but it’s an important, worthwhile step.
4. Combine the other half of the lemon juice with the olive oil and the pepper in a
separate bowl. Taste test—this will be your dressing. Add seasoning where
needed.
5. Drizzle the dressing over the kale and toss to combine. Add the diced mango and
toasted sunflower seeds. Serve with the satisfaction that you are eating a RAW
super food salad in a delicious and healthy way. You go girl!
Hormone Balancing Ingredients:
1. Kale, a cruciferous and green leafy vegetable
2. Lemon, a citrus fruit
3. Sunflower seeds
4. Extra virgin olive oil, a healthy fat
Recipe Notes
*Kale
Sometimes kale bunches can be really massive. If that’s all that’s available then that’s fine. The
recommendation is to use half of the bunch of kale for this recipe and then save the rest for a Black and
Blue Green Smoothie (on page 12) or for juicing or another recipe.
**Toasting Sunflower Seeds
To toast the sunflower seeds heat a little bit of coconut oil or olive oil in a small pan over medium-low
heat. Add the seeds and toast for a few minutes until they are nicely browned. Remove from heat
immediately and set aside. This recipe is also good with toasted pumpkin seeds.
5
Tasty Broccoli Bacon Salad
Inspired by Paula Deen’s Recipe on
FoodNetwork.com
Serves 4
Ingredients
 1 small head of broccoli
 4 slices of cooked uncured
nitrate/nitrite free beef or turkey
bacon, cooked and chopped small.
Here are two brands that you might
like to try: Wellshire Farms
Uncured Beef Bacon or Turkey
Bacon or Applegate Farms Turkey Bacon
 ½ cup chopped onion
 ½ cup of raisins or dried Bing cherries (optional)
 4 ounces of sharp cheddar, chopped small (see page 3 for good brands of
cheese to try)
 ½ cup of cherry tomatoes, cut in half
 ½ cup grapeseed oil vegenaise
 1 tbsp apple cider vinegar
Directions
1. Remove the big stalks from the broccoli and chop into bite sized florets. Transfer
to a large bowl.
2. Add the bacon, onion, fruit (if using), cheese and tomatoes.
3. In a separate, small bowl whisk together the Vegenaise and apple cider vinegar.
4. Add the Vegenaise mixture to the bowl with all other ingredients and toss to coat.
Serve.
1. Broccoli, a cruciferous vegetable
2. Onions
3. Healthy cheddar, has conjugated linoleic acid
4. Apple cider vinegar, for balancing the body biome
6
Quick Avocado Bowl for On the Go
By Energise for Life
Serves 2
Ingredients
 2 avocados
 Juice of ½ a lemon
 Extra Virgin Olive Oil
 2 cloves of garlic, minced
 1/2 tomato, diced
 Sea salt to taste
 Handful of sunflower seeds
The bowl on the left is the Avocado Bowl.
Directions
1. Spoon the avocado from the skin
and chop.
2. Combine the chopped avocado, lemon juice, EVOO, garlic, tomato and sea salt
in a bowl. Spoon the mixture back into the avocados or into a bowl and sprinkle
with raw or toasted sunflower seeds. For toasting sunflower seeds, see the
Recipe Notes for the Kale Salad recipe on page 4.
3. Serve.
Hormone Balancing Ingredients
1. Avocadoes, a great source of healthy fat
2. Lemon, a citrus fruit
3. Extra virgin olive oil, another good source of healthy fat
4. Sunflower seeds
7
Savory White Bean and Swiss Chard Soup
Inspired by Paula Deen’s Recipe on FoodNetwork.com
Serves 4
Ingredients
 1 package of turkey or chicken sausage, with the casings removed
 1 Cup of chopped onions
 2 Garlic cloves, minced
 6 Cups of chicken broth (Pacific Organic is a good brand)
 4 Cups of chopped Swiss chard with stems removed
 30 ounces or 2 15-oz cans of navy beans (this is about 4 cups of cooked beans)
 Salt and pepper to taste
Directions
1. In a large pot, brown the sausage, onions and garlic over medium heat until the
sausage is cooked throughout and crumbly.
2. Stir in the broth, Swiss chard and beans.
3. Add salt and pepper to taste and bring the pot to a boil. Reduce the heat and
simmer, covered for about 20 minutes or until the Swiss chard is wilted and
tender.
4. Serve immediately alone (it’s quite filling) or with a small side salad.
1. Onions and garlic
2. Swiss chard, a cruciferous and green leafy vegetable
3. Navy beans, legumes
8
Tex-Mex Pinto Beans with Fresh
Salsa
Serves 4
Ingredients
 1 ¼ cup dry pinto beans
 About 4 cups of chicken broth
(30 ounces)—Pacific Organic is
a good brand
 1 large onion, chopped
 2 cloves of garlic, minced
 1 tsp cumin
 ½ tsp black pepper
 Water, if needed
Directions
1. Soak the Beans: Soak the beans in a bowl and cover with water the night before
you want to make the dish. Make sure the water covers the beans at least a
couple of inches. The beans will expand as they soak. Soak overnight before you
go to bed and you can leave them in the water during the day. This is really
important because it helps reduce cooking time and it also helps significantly with
digestion.
2. To Prepare the Beans: Drain the beans in a colander and rinse with water. Put
the beans in a large pot and cover with chicken broth. Add in the onion, garlic
cumin and pepper. Bring to a boil and reduce heat to a gentle simmer. You’ll
need to let them cook for at least an hour (it would be 2 ½ without the soaking).
3. Stir the pot periodically in that time to make sure that the beans aren’t sticking to
the pan. Add water as needed to keep beans moist. I also added crumbled bacon
when the beans were close to being finished. Delish!
4. Once the beans are tender, serve alone or with salsa (recipe below). The salsa is
REALLY good with the beans.
Salsa Ingredients
 2 tbsp of finely chopped onion
 2 small garlic cloves, minced
 2 small ripe tomatoes, chopped
 2 tbsp of minced cilantro (fresh)
 1 ½ to 2 tbsp lime juice
 Salt and pepper
Directions
Mix all in a bowl and serve.
1. Pinto beans, legumes
3. Lime juice, a citrus fruit
9
Maple Mustard Grilled Salmon
By Christine Gallary on Chow.com
Serves 4
Ingredients
For the Glaze:
 1/3 cup Maple syrup
 3 tbsp whole grain mustard
 1 tsp apple cider vinegar
 ½ tsp freshly chopped thyme
 1/8 tsp sea salt (or to taste)
 1/8 tsp pepper (or to taste)
For the Fish:
 4 (6-ounce) Wild Caught Alaskan salmon fillets, skin on
 Coconut oil or pure olive oil for cooking the fish in
 Sea salt
 Pepper
Instructions
1. Heat the oil of choice in a pan over medium heat.
2. Place all of the glaze ingredients in a small saucepan and whisk together. Heat over
medium high heat until the glaze liquid starts boiling. Remove the pan from heat and
set aside to cool.
3. Season the salmon filets with salt and pepper and grill skin side first for 3 to 5
minutes and then flip cooking for an additional 3 to 5 minutes on the other side.
4. Remove the salmon from the pan and place on the plate. Brush each filet with some
of the glaze and serve.
1.
2.
3.
4.
Salmon, rich in Omega-3 fats
Apple cider vinegar, balances the body biome
Thyme, a hormone balancing herb
Coconut oil and olive oil, good healthy fats
10
Dilled Un-Potato Salad
Inspired by 500 Paleo Recipes
Serves 4 to 6
Ingredients:
 1/2 a large cauliflower head
 2/3 cup Grapeseed Oil Vegenaise
 3 tbsp Thai Coconut Milk (the canned kind)
 1 ½ tbsp brown mustard
 ¼ cup minced fresh dill
 ¼ tsp black pepper
 ¾ cup diced celery
 ½ cup red onion, diced
 Sea salt to taste
Directions:
1. Chop the cauliflower into into small florets and steam until just tender. You don’t
want them mushy, so watch carefully.
2. While the cauliflower is steaming, whisk together the vegenaise, coconut milk,
mustard, dill and pepper.
3. Once the cauliflower is finished, transfer to a large bowl and let it cool for a bit.
Add in the celery and onion and toss gently.
4. Coat with the liquid mixture and toss gently again. Refrigerate until chilled and
serve (or you can have it right away).  We couldn’t wait! (But it is a very good
“potato like” salad when it’s chilled).
1. Cauliflower, a cruciferous vegetable
2. Onions
11
Energizing “Summer” Salad with Roasted
Red Pepper Hummus
Inspired by Canadian Living: The
Vegetarian Collection
Serves 4
Ingredients:
 1 19 oz can of black beans, drained and
rinsed
 1 19 oz can of chickpeas, drained and
rinsed. Note: 2 ½ cups of any kind of
beans is fine (I usually do black beans,
chickpeas and/or kidney beans)
 2 green onions, sliced thin
 1 medium tomato, chopped
 1 red pepper, chopped
 Flesh of 1 avocado, diced
 Chopped fresh cilantro (about ¼ cup)
 1 tsp grated lemon or lime
 ¼ cup lime juice
 ¼ cup extra virgin olive oil
 1 jalapeno, seeded and finely chopped
 2 garlic cloves, minced
 ¼ tsp salt and pepper
Instructions
1. Add the beans, onions, tomatoes, red pepper, avocado and cilantro to a bowl
and toss to combine.
2. Mix the lime rind, juice, oil, jalapeno, garlic, salt and pepper in a small bowl. Pour
over the bean mixture and toss it all up. Serve with homemade roasted red
pepper hummus (recipe on next page).
1. Black beans and chickpeas, legumes
3. Avocado, an excellent source of healthy fat
4. Lemon/lime juice, citrus fruits
5. Extra virgin olive oil, a good source of healthy fat
12
Roasted Red Pepper Hummus
Inspired by Canadian Living: The
Vegetarian Collection
Make about 2 cups
Ingredients
 1 red pepper, quartered
 Pure olive oil for brushing
 2 ½ cups of cooked chickpeas or
1 19 oz can of organic chickpeas
 ¼ cup lemon juice
 ¼ cup tahini
 ¼ cup extra virgin olive oil
 2 garlic cloves
 ¼ tsp salt and pepper
Directions
1. Set the broiler in your oven to high. Brush the red pepper skins with a little bit of
olive oil and place them skin side up on a parchment paper lined baking sheet.
Once the oven is hot, put the red peppers in and broil on high for 10 minutes or
so. Watch them carefully so they don’t burn completely, because ovens can cook
differently.
2. Broil until the skins are lightly scarred. Don’t char them until their black. Just broil
until the skins are blistered and barely scarred on the outside. If you get any
black pieces, just peel that part away once the peppers are cool.
3. Remove the peppers from the oven and let them cool, peeling away any black
and charred pieces. Place them in a Vitamix or high powered blender along with
the chickpeas, lemon juice, tahini, EVOO, garlic and salt and pepper. Puree
together until the mixture is smooth and well combined. I like to leave a little bit of
texture in my hummus. You can add a little bit of water to thin the mixture if you
choose.
4. Serve with Energizing “Summer” Salad (above)
1. Chickpeas, legumes
2. Garlic
3. Lemon juice, a citrus fruit
4. Extra virgin olive oil, a good source of healthy fat
13
Black and Blue Green Smoothie
From Dine Alkaline by Jason and Nandi Moore
Serves 2
Ingredients
 Flesh of 1 avocado
 1 large cucumber
 2 to 3 cups of kale, spinach or other leafy greens
 1 cup of frozen berries (your choice)
 1 cup of unsweetened almond or coconut milk
 Stevia to taste (optional)
 1 tbsp hemp seed (optional): Manitoba Harvest is a good brand and is available
in Costco if you have one in your area
 1 tbsp flaxseed powder (optional)
 1 tbsp protein powder (optional)
Directions
Blend all ingredients in a Vitamix or high powered blender and enjoy!
1. Avocado, an excellent source of healthy fat
2. Kale (or spinach), cruciferous vegetables and leafy greens
3. Berries
4. Hemp seed
5. Flaxseed, a good source of omega-3
14
Warm Roasted Shallot, Squash, Grape and
Green Bean Salad
Inspired by Vegetarian Cooking
Serves 4
Ingredients
 6 oz. green beans, trimmed
 1 butternut squash (look for one with a
good 4-inch neck)—you can also do
this with 2 sweet potatoes as a
substitute
 2 zucchini, sliced
 4 large shallots, peeled and quartered lengthwise
 Pure olive oil and extra virgin olive oil
 1 cup of grapes
 1 ½ tbsp. apple cider vinegar
 1 ¼ tsp finely chopped fresh rosemary
 ½ tsp garlic, minced
 1 large bunch of watercress, chopped
Directions
1. Preheat the oven to 425 F.
2. Peel the neck of the squash and slice the entire neck into ½-inch wheels. You
should get 6 to 8 wheels.
3. Toss the squash, shallots and zucchini in a large bowl with about 2 tbsp of olive
oil. Season with salt and pepper and arrange on a baking sheet.
4. Toss the green beans and grapes in the same bowl that the squash was in to
coat with the remaining oil. Arrange the green beans and grapes on the same
baking sheet (if there is enough room) but separated a little bit from the other
vegetables for easy removal.
5. Roast the vegetables for 8 minutes until the green beans are crisp and the
grapes are heated through. Remove the green beans and grapes to a separate
plate and set aside.
6. Continue to roast the squash and shallots for 15 to 20 minutes more or until
golden brown.
7. Meanwhile, in a small bowl whisk together 2 ½ tbsp. of oil, the rosemary, vinegar,
and garlic. Season with salt and pepper if you like.
8. To serve, layer each plate with a bit of watercress and then the vegetables and
grapes and drizzle with your homemade dressing.
1. Green Beans, legumes
2. Shallots, are in the onion and garlic family
3. Apple cider vinegar, helps balance the body biome
4. Rosemary, a hormone balancing herb
5. Garlic
6. Watercress, a green leafy vegetable
15
To Claim $100.00 Off Your Initial Consultation Go
To The “Contact Us” Page On
www.designerhealthcenters.com and “Request A
Consultation”.
Benefits of an Initial Consultation:




You will get to connect with Dr. Jones in a one-on-one consultation for 45
minutes via video conferencing!
He will review your symptoms and concerns and make the best solutions for you
to help you address these symptoms and ultimately help you get to the "root
cause" of the issues.
You will get customized recommendations that are 100% natural and have been
clinically-proven to get results.
Get the best strategies tailored for you to help address the symptoms of
menopause and perimenopause.
We look forward to serving you soon!
Your Designer Health Centers Team
STEP 1: Go to www.designerhealthcenters.com
STEP 2: Click “Contact Us”
STEP 3: Request A Consultation
16

10 hormone balancing recipes

Transcription

Similar documents

Split Pea Soup | by Heather McDougall

TVCCA SENIOR CAFE FEBRUARY 2016

14) July 1 - July 15, 2015 Coconut Curry Shrimp

March 2015 newsletter

Grilled Tri Tip

SPICY PICKLED JALAPEÑO AND ARTICHOKE DIP

DFW recipes for Rwanda 2015 Roasted Red Pepper Tapenade

Coffee Ride - CoGo Bike Share

seasoning blend