top 25 hormone- balancing recipes -...

Top 25 Hormone-Balancing Recipes 1

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25HORMONE-BALANCING RECIPESDr. Sara Gottfried M.D.


Food is the foundation of health. I grew up with a mom who was a self-taught cook, who pored over recipes from Julia Child and Bon Appetit, but had a fierce commitment to the nutritional doctrine of Adele Davis. Growing up, my

mom explained that the reason my sandwiches for school were made of dark, chewy bread, freshly-ground nut butter, and local honey was that they were good for my body—and I ate them despite how different they looked from the sandwiches my friends brought to school. She made eggs with cottage cheese for breakfast, explaining that they were “brain food,” and were a far better choice than packaged cereal. I even choked down liver for dinner, because of its nutrient density, along with heaps of organic vegetables and lettuces from our backyard garden.

I joined my mother in the kitchen whenever I could. She taught me the sensual pleasures of cooking, and how you can love food and nourish yourself while simultaneously eating healthy meals and not feeling the least bit deprived. Mom gave me a wonderful and enduring gift: I love to cook.

When I was in my thirties and struggling with my cranky mood, mufn top and general fatness, sugar cravings, constipation, tendency to blame others and external circumstances, and perpetual weight gain. I was so frustrated with the long list of things that I tried, from S Factor, to running more, to birth control pills, to antidepressants, to Ayurvedic Panchakarma, to couple’s therapy (!), to Chinese Medicine. I kept asking myself, “Why is it so hard to get my body into balance?”

It took me a while to understand that my symptoms weren’t the problem. They were just messages from my body’s attempt to survive my crazy lifestyle as a working mom, pulled in many directions, like many of you (whether you have kids or not).

It was only when I learned to address the ROOT CAUSE of these symptoms that I was able to balance my hormones, shed the excess weight, and feel at home in my body again. Since then, I’ve made it my mission to share this work with others, so that you too can feel slim, sexy and vital from cells to soul.

I learned through extensive research and testing that your daily food choices play a critical role your bodies ability to keep your hormones balanced. The best way to reset your hormones efficiently and permanently is with what you put on your fork.

Why? Because the latest synthesis of nutragenomics, epidemiology, and endocrinology – a totally hot new field called nutritional endocrinology – tells us the importance of food first. Food and drink are information for your body, and we want to make sure you’re conveying the right information.

Now after years of honing in on my hormones, my cooking is simpler with more emphasis on the taste of ingredients and organic produce in season. I think of the tenets of my Hormone Reset Community Detox program, which is based on my book The Hormone Reset Diet, as my touchstone. When I’m not on the program, I have an occasional glass of wine, or even a bowl of gluten-free oatmeal with some raw cream, but I always come back to the seven hormone resets when I need to wipe the slate clean and boost my energy. I hope that you will develop this same conversation with your body, so that you ask before taking a bite of food, “What information is this food providing to my body?”

To your best health,

Dr. Sara and the Reset360 Circle Community

Table of ContentsIntroduction .......................................................................................................................................................................2

Starters ........................................................................................................................................................................XRanch Garlic Dip .......................................................................................................................................................... X

Stuffed Portobello Mushrooms.................................................................................................................. X

Dr. Sara’s Hormone Reset Crab Cakes .............................................................................................. X

My Favorite Guacamole ...................................................................................................................................... X

Breakfast ...................................................................................................................................................................XDr. Sara’s Eggs with Sautéed Vegetables ........................................................................................ X

Plantain Protein Muffins ...................................................................................................................................... X

Bliss Shake ........................................................................................................................................................................... X

Grain Free Banana Bread ................................................................................................................................... X

Mains ...............................................................................................................................................................................XRoasted Tomatillo Salmon with Kabocha-Kale Salad ................................................................................................................................... X

Chicken Curry in a Hurry ................................................................................................................................... X

Thai Coconut Scallops ......................................................................................................................................... X

Paleo Veal Bolognese ............................................................................................................................................ X

Herbed Turkey Meatloaf ..................................................................................................................................... X

Cauliflower Crust Grilled Cheese ............................................................................................................ X

Soup, Salad, Sides ......................................................................................................................................XOven Baked Sweet Potato Fries ................................................................................................................ X

Rainbow Quinoa & Garbanzo Bean Salad .................................................................................... X

Hummus and Skillet Ratatouille ................................................................................................................ X

Marinated Mushrooms and Mashed Rosemary Cauliflower .................................................................................................................. X

Super Easy Creamy Tomato Soup .......................................................................................................... X

Bone-Building Chicken Soup ....................................................................................................................... X

Everything But The Kitchen Sink Super Salad ......................................................................................................................................................................... X

Treats ..............................................................................................................................................................................XBetter Butter Cups ..................................................................................................................................................... X

Lemon Crème ................................................................................................................................................................. X

Raw Chocolate Chia Walnut Energy Bars ..................................................................................... X

5-Minute Mug Brownie ........................................................................................................................................ X


Starters


Ranch Garlic DipMAKES 1½ CUPS

INGREDIENTS

Juice of 1 lemon

1 cup almonds (soaked overnight in purified water, then rinsed)

1 cup Vegenaise (grapeseed oil variety)

1 teaspoon ghee or olive oil

2 cloves garlic, chopped

1 tablespoon kelp granules

DIRECTIONS

• Place lemon juice in food processor.

• Add all ingredients and blend until smooth.

Note:

To make a salad dressing, use only ¼ cup almonds


Stuffed Portobello MushroomsSERVES 4

INGREDIENTS

4 Portobello mushrooms

2 tablespoons coconut oil (divided)

1 cup packed baby spinach

2 cloves garlic

¼ cup pecans

5 tablespoons nutritional yeast

2 tablespoons fresh lemon juice

1 ripe avocado

Sea salt and black pepper to taste

Pinch of cayenne pepper (optional)

DIRECTIONS

• Preheat oven to 450° F.

• Wipe mushrooms with a damp paper towel and remove the stem.

• Brush the top of the mushroom with 1 tablespoon of the coconut oil and place cap side down on a parchment lined baking sheet.

• Sprinkle with some sea salt.

• Bake for 8 minutes and then pour the liquid out of the caps and put back onto the baking sheet.

• For the filling, put everything else in the food processor except the avocado.

• Blend until smooth.

• Peel and pit the avocado and mash it up with a fork leaving some chunks.

• Stir together the filling and the chunky avocado, then taste and add sea salt and black pepper and pinch of cayenne pepper if desired.

• Spoon the filling into the mushrooms and warm in the oven for 5 minutes.


Dr. Sara’s Hormone Reset Crab CakesGeek Out with Dr. Sara: Crabmeat is rich in nutrients, including the amazing omega-3s, which are great for your brain, heart, and metabolic function. Crab is also a low-risk seafood for mercury content, since it is small in size and low on the food chain. Make sure your crab is very fresh and has no fishy odor. Alternatively, you can use canned wild pink salmon in lieu of fresh crab if crab is not in season.

SERVES 4-6

INGREDIENTS

4 radishes

1 small shallot

1 clove fresh garlic

2 eggs

1/2 pound fresh crabmeat, fully cooked

1/2 teaspoon rosemary salt

1 teaspoon dried parsley

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon black pepper

3 to 4 tablespoons ghee or coconut oil

DIRECTIONS

• Pulse the radishes, shallot, and garlic in a food processor until finely minced.

• Beat the eggs in a large mixing bowl, and add the minced radishes, shallot, and garlic. Mix in the crabmeat and all the spices.

• Heat the ghee or oil over medium heat in a large frying pan.

• Form the crab mixture into small flat cakes, and fry each cake for approximately 5 to 7 minutes on each side, or until well browned and cooked through.

• Serve on a bed of fresh greens, and enjoy!


My Favorite GuacamoleSERVES 4

INGREDIENTS

3 ripe avocados, mashed

½ small sweet onion, minced

1 tablespoon miso paste

¾ teaspoon cumin

½ teaspoon coriander

¼ teaspoon umeboshi plum vinegar

salt to taste

juice of ½ lime or lemon (optional)

sprinkle of cayenne (optional)

DIRECTIONS

• Mix miso with half of the mashed avocados, until well incorporated.

• Add remaining ingredients except lime juice and cayenne. Do not over mix.

• Squeeze in juice of ½ lime and fold into avocado mixture.

• Sprinkle cayenne on top, if desired.

Breakfast


Dr. Sara’s Eggs with Sautéed Vegetables

Coconut oil is one of the best fats for cooking (along with ghee and red palm oil) because it contains saturated fat that’s good for you, and is not the villain that cardiologists have made it out to be. Coconut oil is rich in medium chain triglyceride (MCT), which are easily absorbed and don’t require bile for assimilation. Extra virgin will have a stronger coconut taste, and expeller pressed, which I use, is more bland. Choose a type that is expeller pressed, if you can!

SERVES 1

INGREDIENTS

1 tablespoon coconut oil, pastured ghee, or red palm oil

1 cup thinly sliced kale or other greens ½ cup mixed bell peppers (red, yellow, green orange), chopped

½ cup medium yellow onion, chopped

2 pastured eggs, beaten

Salt and pepper to taste

Hot sauce (optional)

DIRECTIONS

• Heat 1 tablespoon oil in a large skillet over medium heat.

• Add veggies and sauté, stirring occasionally about 5 to 10 minutes.

• Scrape veggies to side of the pan, and add eggs to other side and allow to set.

• Once set, combine with veggies and serve hot.


Plantain Protein MuffinsSERVES 12

INGREDIENTS

2 green plantains

4 eggs

1/3 cup coconut oil

2 tsp vanilla extract

3 Tbsp Grade B maple syrup (can substitute with 1 Tbsp stevia or erythritol)

1/4 tsp salt

2 tsp baking soda

1 cup frozen blueberries

3 scoops of your favorite protein powder

DIRECTIONS

• Preheat oven to 350F. Grease a 12-cup muffin pan with coconut oil spray.

• Peel your plantains and place in a high powered blender along with the eggs, coconut oil, vanilla, maple syrup, and salt.

• Blend until the batter is smooth and well-incorporated. Add the baking soda and protein powder and blend for another 20-30 seconds or so.

• Add blueberries at the end, and just pulse long enough to mix the berries in well. Try not to puree them too.

• Carefully pour the batter into the muffin pan, making each muffin as evenly full as possible.

• Bake for 30 minutes. Allow to cool for at least 10 minutes after removing from the oven.

• Enjoy fresh and hot, or freeze them to eat later.


Bliss ShakeFire Up the Fiber. Increased fiber intake has been shown to reduce cortisol (the main stress hormone), stabilize insulin and blood sugar, and lower bad estrogens (which may reduce your risk of breast cancer). Regardless of age, I recommend that women consume 35 to 45 grams of fiber per day as part of a healthy food plan; men should consume slightly more than this. To compare, most women only consume about 13 grams of fiber per day. I recommend a combination of eating fiberrich foods – such as vegetables, fruit, chia seeds and flax seeds – and taking a fiber supplement. But beware: increase your fiber intake slowly, by no more than 5 grams per day. Going faster may cause gas, bloating, and even constipation.

MAKES 1

INGREDIENTS

2 scoops Dr. Sara’s Shake in vanilla

1-2 scoops of Dr. Sara’s Fiber

2-3 oz. yam, pumpkin or sweet potato

Pinch maca powder

Pinch clove

Pinch nutmeg

Pinch cinnamon

6 oz. coconut water 6 oz. water

½ cup spinach or other greens

10 pecans or other nut to your liking

DIRECTIONS

• Combine all ingredients in a high-speed blender, and purée until smooth.


Grain Free Banana BreadSERVES 8-10

INGREDIENTS

4 ripe bananas

4 eggs

¾ cup xylitol or ½ cup stevia

1½ tablespoon melted coconut oil

1 cup coconut flour

1 tablespoon baking powder

1 teaspoon pure vanilla extract

1 teaspoon ground cinnamon

½ teaspoon salt

1 organic 90% cacao dark chocolate bar, crushed into pieces (optional) or ½ cup raisins (optional) or ½ cup crushed walnuts (optional)

Coconut oil cooking spray

DIRECTIONS

• Preheat oven to 350° F

• Mash bananas with a fork in a large bowl.

• Add eggs and whip together with bananas until creamy.

• Stir in all other ingredients (except cooking spray) and mix until well combined.

• Spray a glass bread pan with a thin coating of coconut oil cooking spray.

• Pour batter into pan and bake at 350° F for 30-35 minutes.


Roasted Tomatillo Salmon with Kabocha-Kale Salad

Inhale the Kale. When you cut kale in your kitchen and inhale the aroma, the innate intelligence of your body produces and releases exactly the right enzymes to digest the kale. This process ensures that you extract every morsel of nutrient dense goodness from the kale once you smell, taste, chew, and savor it. When I realized this fact, I had to take a cold, hard look at how I was eating kale. Five years ago, I grew it in my organic garden and cut it myself, which releases the strongest scent – now I live on a hillside with no garden, and I often grab organic kale at the grocery store in a mad dash to pick up the kids at school. We need to slow it down. Rinse your kale at home, in your kitchen, like you would a precious tea from the Dalai Lama. Pay particular attention to the fragrance as you prepare the kale (or other greens) for your fork.

SERVES 4

INGREDIENTS

Kabocha-Kale Salad:

1 kabocha squash, thinly sliced

2 tablespoons of olive oil

3 cloves of garlic, minced

1 bunch of kale, stemmed and leaves chopped

¼ cup pumpkin seeds

2 tablespoons balsamic vinegar

Salmon:

4 four-oz. filets of wild sockeye salmon

1 tablespoon olive oil

1 lemon, cut into 4 thin slices

1 teaspoon cumin powder

¾ teaspoon cayenne powder

(continued)


Roasted Tomatillo Salmon with Kabocha-Kale Salad(Continued from previous page)

INGREDIENTS

Salsa:

10 tomatillos, husked removed, rinsed and quartered

1 avocado, peeled and chopped

1 small jalapeño, seeded and chopped

½ bunch of cilantro, chopped

2 cloves of garlic, quartered

Celtic sea salt, to taste

DIRECTIONS

• Preheat oven to 350°

• Place a steamer basket in a medium saucepan with water and bring to a boil.

• Place kabocha in steamer basket, cover and steam until tender, about 15-20 minutes. Set aside.

• Meanwhile place salmon on a baking sheet or in ceramic baking dish.

• Brush the salmon filets with olive oil and top each with lemon slices, a pinch of cumin and a pinch of cayenne.

• Bake until opaque in center, about 12 minutes.

• While salmon bakes and squash is steaming make tomatillo salsa: place tomatillos, avocado, jalapeño, cilantro and garlic in a food processor or blender and pulse to combine.

• Add sea salt to taste. Set aside.

• Heat olive oil in a skillet over medium heat.

• Add garlic and cook 1-2 minutes until just beginning to brown.

• Add kale and sauté, tossing often until just wilted, about 5 minutes.

• Place salmon on plate and top with tomatillo salsa.

• Serve alongside kabocha squash, layered in a pinwheel, topped with kale and sprinkled with pumpkin seeds and vinegar.


Chicken Curry in a HurrySERVES 1-2

INGREDIENTS

1 lb of boneless chicken thighs

1 can of coconut milk (BPA free can)

1 cup chicken broth or filtered water with some sea salt

3 tablespoons curry paste

1 onion

4 heads bok choy

½ head cabbage

2 handfuls spinach

DIRECTIONS

• Pour coconut milk and broth into a crock-pot.

• Add curry paste.

• Stir until dissolved.

• Cut chicken thighs into one-inch cubes and add them to the pot.

• Chop all vegetables into bite-sized pieces and add them to pot.

• Cover and cook on low for 4 hours.

• Garnish with fresh cilantro, a squeeze of fresh lemon or a tablespoon of grated fresh ginger for even more of a kick.


Thai Coconut ScallopsSERVES 4

INGREDIENTS

1 cup unsweetened coconut milk

2 tablespoons fresh lime juice

4 teaspoons fresh ginger, grated

2 garlic cloves, pressed

1 teaspoon fish sauce

2 tablespoons cilantro, chopped

2 tablespoon minced green onions, divided

4 cups cauliflower, riced

1 pound scallops

4 teaspoons coconut oil (or ghee or butter)

Celtic sea salt and pepper to taste

DIRECTIONS

Sauce:

• In a medium skillet, combine the first 6 ingredients and boil until the sauce slightly thickens and is reduced to ¾ cup (8-9 minutes).

• Remove from heat and stir in cilantro and green onions.

• Season with salt and pepper.

Rice:

• Place the cauliflower heads into a food processor and pulse until small pieces of “rice.”

• Sauté rice in 2 teaspoons of coconut oil until soft.

• Remove from pan and place on a serving plate and pour sauce over the rice.

Scallops:

• Rinse the scallops in cold water and pat them dry thoroughly.

• Add the remaining oil to a 12 – 14" sauté pan on high heat.

• Salt and pepper the scallops.

• Once the oil in the pan begins to smoke, gently add the scallops, making sure they are not touching each other.

• Sear the scallops for 1½ minutes on each side. The scallops should have a ¼" golden ring on each side, while being transparent in the center.

• Transfer the scallops to the plate with the rice and sauce and serve immediately


Paleo Veal BologneseEschew Conventional Meat. There are many reasons to purchase grass-fed, organic meat – instead of what-ever you happen to find on sale in your local grocery store. Let’s take beef, for example. The average cow in the U.S. gets 6 or more growth hormones and steroids, which make you fat and raise insulin (the main fat-storage hormone). Conventional red meat consumption has also been shown to raise your risk of Type 2 Diabetes, according to the results of a new Harvard study that investigated the eating habits of nearly 150,000 U.S. adults over four years. While the data on organic and grass-fed meat isn’t conclusive, it’s a much safer bet for your health and hormones.

MAKES 10-12 SERVINGS

INGREDIENTS

2 pounds grass-fed ground veal

3 tablespoons duck fat

6 cloves of minced garlic

1 large onion, finely chopped

4-5 celery stalks, finely chopped or minced

1 can of tomato paste

3 cups whole canned tomatoes, chopped

2/3 cup red wine

2 cans of full- fat coconut milk

1 cup finely chopped shiitake mushrooms

1 teaspoon dried oregano

1 teaspoon dried parsley

1 teaspoon dried thyme

1 teaspoon fresh sage, finely chopped


DIRECTIONS

• In a Dutch oven or large, wide saucepan with a lid, heat duck fat over medium heat and add veal until browned but not cooked through.

• Add onion, garlic, celery, and tomato paste. Cook until vegetables are soft and veal is cooked.

• Stir in red wine and allow to reduce.

• Add herbs, chopped tomatoes, and salt and pepper.

• Slowly stir in the coconut milk, about ¼ cup at a time, as you allow sauce to simmer for 1-2 hours.

• Allow to reduce and thicken before adding each ¼ cup of coconut milk.

• Serve over gluten-free pasta or spaghetti squash.


Herbed Turkey MeatloafSERVES 3-4

INGREDIENTS

1 pound free range turkey, ground

1 egg

½ cup chopped Swiss chard

½ cup chopped onions

Dried tomatoes (not in oil, soaked in hot water)

½ head of cauliflower

½ cup broccoli, chopped into small pieces

2 tablespoons olive oil Kimchi (optional)

Parsley (optional)

DIRECTIONS

• Heat oven to 350° F.

• Mix together turkey, egg, Swiss chard, tomatoes and onion and shape into loaf pan.

• Steam cauliflower and mash when soft.

• Sauté onions and broccoli in oil and mix into cauliflower and layer onto meat loaf.

• Serve topped with kimchi or parsley and a spring mix salad with sliced radish and cucumbers.


Cauliflower Crust Grilled CheeseRestrain the Grains. If you struggle with your weight, have sugar cravings or know already that you are one of the half of Americans with diabesity (diabetes or prediabetes), you need to nix the grains on your fork. We eat too many refined carbohydrates, and grains often can cause hormonal havoc – more stress, higher cortisol levels, lower sex hormones (such as testosterone). Focus instead on low-starch vegetables and clean protein, eaten slowly and mindfully. After a period of reset, many people can add back grains but focus on the slow-burning types, especially sprouted grains that do not contain gluten.

MAKES 1-2 SERVINGS

INGREDIENTS

Cauliflower crust “bread” slices:

1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)

1 free-range organic egg, lightly beaten

½ cup / 1.7 ounces / 50 grams shredded mozzarella cheese

½ teaspoon fine grain sea salt

¼ teaspoon ground black pepper

Grilled cheese:

1 tablespoon butter, room temperature

1/3 cup / 3 ounces / 85 grams sharp cheddar cheese, grated/shredded, room temperature

(continued)


Cauliflower Crust Grilled Cheese(Continued from previous page)

DIRECTIONS

Cauliflower crust “bread” slices

• Preheat oven to 450°F (220°C) and place a rack in the middle of the oven.

• Line a baking sheet with parchment paper and liberally grease it with olive oil. Set aside.

• In a food processor “rice” the cauliflower florets (it should be evenly chopped but not completely pulverized).

• Transfer cauliflower rice (about 3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked.

• Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can (I usually squeeze out over a cup of liquid. Be careful, as it will be very hot). This is very important. The cauliflower rice needs to be dry, otherwise you’ll end up with mushy dough, impossible to use as slices of bread.

• Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, salt, and pepper and mix well.

• Spread cauliflower mixture onto the lined baking sheet and shape into 4 squares.

• Place in the oven and bake for about 16 minutes until golden.

• Remove and let cool 10 minutes before peeling them of the parchment paper (be careful not to break them!)

Assemble cauliflower crust grilled cheese

• Heat a pan over medium heat.

• Butter one side of each slice of cauliflower crust bread (preferably the top part).

• Place one slice of bread in the pan, buttered side down, sprinkle with the cheese and top with the remaining slice of cauliflower crust bread, buttered side up.

• Turn the heat down a notch and cook until golden brown, about 2 to 4 minutes.

• Gently flip and cook until golden brown on the other side, about 2 to 4 minutes.

Pro tip:

The first time you try making cauliflower pizza crust, make sure you allow yourself both time and patience. After you get the hang of it, it’ll be a snap. Personalize yours. I always add a bit of fresh lemon zest to mine, while my daughters like a pinch of nutmeg and Darling Husband likes basil in his.

Soup, Salad, Sides


Oven Baked Sweet Potato FriesSERVES 2-3

INGREDIENTS

2 large sweet potatoes

1 tablespoon organic coconut oil

¼ teaspoon sea salt or trace mineral salt

Pinch of cayenne pepper

DIRECTIONS

• Preheat oven to 425° F.

• Toss sweet potato wedges with coconut oil, sea salt, and spice.

• Spread the wedges out on a rimmed baking sheet.

• Bake until browned and tender, turning once (about 20 minutes total).


Rainbow Quinoa & Garbanzo Bean SaladSERVES 1-2

INGREDIENTS

2 cups cooked quinoa, cooled to room temperature

2 15-ounce cans garbanzo beans, rinsed and drained

1 small cucumber or ½ large cucumber, sliced thinly and then chopped

2 shallots, sliced into thin rings

1 orange bell pepper, diced

1 cup cherry tomatoes, halved

1 large handful of cilantro, chopped

1 large handful of mint, chopped

1 organic lemon, cut in half and very thinly sliced (rind included)

2-3 cups fresh baby spinach, chopped roughly

2 lemons, juiced ¼ cup extra virgin olive oil

½ teaspoon ground cumin

2-3 cloves garlic, chopped finely

1 teaspoon pink Himalayan salt

Freshly ground black pepper, to taste

DIRECTIONS

• Cook Quinoa according to package directions, let cool.

• Combine all ingredients and stir together gently and adjust seasonings to taste.

• If you can wait, cover and put in the fridge for an hour to let the flavors ‘marry’

This recipe is really flexible, you can add in many more veggies and herbs based on your tastes. Optional add-ins: sliced Kalamata olives, sliced green onions, fresh basil leaves, fresh chives. Keeps well in the fridge for 2–3 days


Hummus and Skillet RatatouilleMAKES 1-2 SERVINGS

INGREDIENTS

1 yellow onion

1 teaspoon minced garlic

1 eggplant

2 medium zucchinis

2 medium yellow squash

2 cups tomatoes or 1 can organic diced tomatoes (no sugar added)

¼ cup olive oil

1-2 teaspoons thyme

1-2 teaspoons basil

1-2 teaspoons smoky seasoning, such as Cajun or chipotle

1 cup hummus (¼ cup per serving)

Diced green, red and/or yellow bell peppers (optional)


DIRECTIONS

• Finely chop onions and mince garlic.

• Cut the eggplant, zucchini and squash into 1" cubes.

• Dice tomatoes to medium pieces.

• Heat olive oil in large, deep skillet.

• Add in onions and stir occasionally for 3 minutes.

• Add garlic and continue cooking for 3 minutes, until onions are semi-translucent.

• Add eggplant, and continue to stir and cook on medium high for about 5 minutes, until eggplant is starting to get soft.

• Add zucchini and squash, and peppers (if desired).

• Cook about 5 more minutes on medium high, stirring occasionally so veggies cook evenly.

• Add tomatoes (if using canned tomatoes, don’t drain).

• Stir to evenly distribute.

• Add lots of pepper and smoky seasoning and cook for about 3 more minutes or until tomatoes are done.

• Salt to taste


Marinated Mushrooms and Mashed Rosemary Cauliflower

SERVES 1 - 2

INGREDIENTS

Mushrooms

3 large portobello mushrooms, sliced 1/3" thick

1/3 cup extra virgin olive oil

1/3 cup nama shoyu

1 tablespoon agave (or the liquid sweetener of your choice)

Cauliflower Mash

1 large head of cauliflower

2 tablespoons olive oil

1/3 cup pine nuts

1 teaspoon rosemary, coarsely chopped

2 tablespoons filtered water


DIRECTIONS

Mushrooms:

• Mix marinade ingredients.

• Pour over mushrooms and let marinate for at least 4 hours, (can be done the night before).

Cauliflower Mash:

• Cut all florets of at the stem and slice them thinly.

• Place slices and any loose pieces in a bowl and sprinkle with 1 tablespoon olive oil and salt and pepper.

• Spread the cauliflower on a dehydrator sheet with no overlapping pieces.

• Dehydrate at 116° F for 2 hours.

• Place in a food processor with the pine nuts remaining oil and water.

• Process until pureed.

• Add rosemary and blend well.

• Add salt and pepper to taste.

• Spoon cauliflower mash onto plates and garnish with marinated mushrooms on top.


Super Easy Creamy Tomato SoupSERVES 1

INGREDIENTS

1 small head of cauliflower

4 large tomatoes

2 tablespoons tomato paste

½ cup coconut milk

1 lime, juiced

4-6 fresh basil leaves to taste

A pinch of sugar substitute

Chopped/diced tomatoes


DIRECTIONS

• Steam cauliflower.

• Blend/process cauliflower with coconut milk, chopped tomatoes, lime juice and basil leaves until smooth.

• Add sugar substitute, salt and pepper to taste.

• Garnish with chopped tomatoes.


Bone-Building Chicken SoupMAKES 6 SERVINGS AS A MEAL

INGREDIENTS

1 whole, grass fed, free-range chicken (ideally pastured)

4 quarts cold filtered water

2 tablespoons vinegar

2 large onions, coarsely chopped

3 carrots, peeled and coarsely chopped 4 celery stalks with leaves, coarsely chopped

4 peeled garlic cloves

2 well-washed coarsely chopped leeks

3 parsnips, coarsely chopped

3 bay leaves

4 to 5 fresh sprigs thyme, or 2 tsp. dried thyme

10 whole black peppercorns

1 bunch parsley

2 quarts chicken stock

2 cups cooked chicken

2 onions, chopped

3 cups celery, chopped

3 carrots, peeled and sliced

1 cup green beans

3 cups fresh spinach

6 cloves garlic, minced

1 teaspoon dried thyme

2 teaspoons sea salt

½ teaspoon freshly ground black pepper

(continued)


Bone-Building Chicken Soup(Continued from previous page)

DIRECTIONS

• Place chicken into a large pot with water, vinegar and all of the vegetables except the parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove foam that rises to the top.

• Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley (This will impart additional mineral ions to the broth).

• Remove the chicken, let cool and remove the meat from the carcass. Reserve for soup.

• Strain the stock and reserve in your refrigerator until the fat rises to the top and congeals. Skim of this fat and reserve the stock in covered containers in your refrigerator or freezer.

• For the soup, bring 2 quarts chicken stock to a boil and skim of any foam that may rise to the top.

• Add the meat, vegetables, and seasonings and cook until vegetables are just tender, 5-10 minutes.

• Taste and adjust seasonings.

Don’t forget you can sip broth like tea. This is especially lovely in the winter or if you don’t feel well. Since broth is simultaneously energizing and calming, it can take the place of morning coffee, afternoon tea, or even a nightcap. Carry some of your favorite bone broth in a Thermos and sip it throughout your day. You’ll discover the real meaning of “comfort food!”


Everything But The Kitchen Sink Super Salad

SERVES 4

INGREDIENTS

1 15-oz. can organic adzuki beans, rinsed and drained

2 cups organic heirloom grape tomatoes

4 pickled beets

½ cup cooked quinoa

8 cups organic arugula

½ cup hummus (I prefer jalapeño style)

½ cup spicy kimchi

16 Greek or Spanish olives

1 container Brocco-Sprouts

1 avocado, sliced

Apple cider vinegar to taste

Olive oil to taste

DIRECTIONS

• Set out 4 bowls for each individual salad.

• Evenly divide the adzuki beans, tomatoes, beets and quinoa between the bowls.

• Top each with 2 cups arugula.

• On top of each salad mixture, add 2 tablespoons hummus, 2 tablespoons kimchi, 4 olives, a handful of Brocco-Sprouts and ¼ sliced avocado.

• Drizzle with vinegar and a dash of olive oil.

Variation:

For added protein include smoked salmon or mackerel

Treats


Better Butter CupsMy Favorite Mindfulness Meditation? Eat dark chocolate. It’s proven to lower your cortisol. I keep a small stash in my purse, pop a bite in my mouth, and resist the urge to gobble and chew. I let it melt, and I slowly take in how delicious it is.

MAKES 4 - 6 SERVINGS

INGREDIENTS

¼ cup almond butter

¼ cup coconut butter

2 squares unsweetened baking chocolate

¼ cup toasted shredded coconut

1 tablespoon cacao nibs

Pinch of sea salt

DIRECTIONS

• Mix coconut butter and nut butter together, and add salt.

• Gently melt the two baking chocolate squares and lightly coat the bottom and slightly up the sides of 4 silicone muffin liners.

• Freeze for 5 minutes.

• Pour the butter mixture among the 4 silicone muffin liners over the now hardened chocolate.

• Freeze for 5 more minutes and sprinkle with toasted coconut and/or cacao nibs.

• A couple of drops of stevia could be added to the unsweetened chocolate if desired.


Lemon CrèmeCut the GMO. Genetically modified (GM) food appears to suppress fertility, probably by raising testosterone in females and raising estrogen in males. Among agricultural staf that work with GM foods, there are higher rates of miscarriage. While we lack rigorous data showing the adverse hormonal efects of GM foods on humans, I believe we need to apply the “Precautionary Principle,” which means GM foods are guilty until proven otherwise and do not belong on your fork. The solution that balances your hormones? Eat organic, or at the very least, non-GMO.

MAKES ABOUT 7 HALF CUP SERVINGS

INGREDIENTS

½ of a 14-ounce can of coconut milk (about 7 ounces)

8 ounces of fresh, firm non-GMO organic tofu

7 ounces avocado - about one medium/ large Hass avocado

3/8 teaspoon sea salt

5 tablespoon organic lemon juice

4 tablespoon xylitol (or mix of erythritol and ½ teaspoon stevia)

½ teaspoon orange extract

DIRECTIONS

• Blend all in vitamix until smooth.

• Chill in individual ½ cup ramekins, or in serving bowls.

Variation:

For ‘Chocolate Cream’, don’t use the lemon juice and orange extract. Instead, substitute 4 tablespoons of cocoa, 1½ teaspoons of vanilla extract and ½ teaspoon of coconut extract.


Raw Chocolate Chia Walnut Energy Bars

MAKES 10 BARS

INGREDIENTS

1½ cups pitted plump Medjool dates (Warning: pinch each date carefully to be sure the pit has been removed! An errant pit will stop your food processor cold!)

1/3 cup raw unsweetened cacao powder

1/3 cup whole chia seeds

¾ teaspoon organic vanilla extract, optional

1 cup raw walnut pieces

Coconut or almond flour for dusting (optional)

DIRECTIONS

• Place dates in bowl of food processor; puree until thick paste forms. If the dates are on the dry side, you may need to add small amounts of warm water to moisten them up–and make

it easier to mix in the other ingredients. But, be careful to do this slowly, and not overdo it.

• Add cacao powder, chia seeds, and vanilla, if using. Pulse until all ingredients are combined.

• Add walnuts; pulse until nuts are finely chopped and well distributed through date mixture.

• Spread large sheet of wax paper on work surface, and dust lightly with flour, if using

• Transfer date mixture to wax paper, and press mixture into ½" thick rectangle. Wrap tightly with the waxed paper, and then with foil. Chill overnight.

• Unwrap block, and cut into 10 bars.

• Dust edges and sides with flour, if using, to prevent sticking.

• Wrap each bar in waxed paper & store in the refrigerator.


5-Minute Mug BrownieMAKES 1

INGREDIENTS

5 tablespoons unsweetened non-dairy milk

1 tablespoon coconut oil, plus extra for greasing

1 teaspoon vanilla extract

15 drops liquid stevia concentrate

2 tablespoons coconut sugar

2 tablespoons Mochiko flour (aka sweet rice flour)

1½ tablespoons cocoa powder

1 tablespoon coconut flour

1/8 teaspoon baking powder

Pinch of salt

1-2 teaspoons chopped walnuts (optional)

1-2 teaspoons chocolate chips (optional)

DIRECTIONS

• Grease a small mug.

• In a microwave-safe bowl, warm or liquefy the milk and oil, just until the oil is melted.

• Add the vanilla, stevia, sugar, rice flour, cocoa powder, coconut flour, baking powder, and salt to the milk mixture. Whisk until smooth.

• Pour batter into greased mug and top with nuts and chocolate chips.

• Microwave on high for 2 minutes and 15 seconds or until the top is firm to touch and bounces back.

• Allow to cool 2-3 minutes.

• As with traditional brownies, the longer it cools the firmer it gets.


About Dr. SaraDr. Sara Gottfried, M.D. teaches women how to balance their hormones

naturally so they can rock their mission. She is a Harvard-educated

physician, speaker and New York Times bestselling author of The

Hormone Cure (check out the new paperback from Simon &

Schuster, 2014). She is board-certified in Obstetrics and Gynecology,

and is regularly featured in magazines such as Cosmopolitan,

Glamour, Redbook, O Magazine, and Yoga Journal. Known for

effortlessly blending the seriousness of women’s health with

playfulness and humor, Dr. Sara’s mission is to help women lose

weight, feel great, and be vital from their cells to their soul.

Work with her online by joining her Reset360 Circle

Community. Learn more at www.reset360.com.

Medical DisclaimerInformation provided in this document is for informational purposes only. The information is a result of years of practice and experience by Sara Gottfried, MD. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information provided in this document for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this document. Information provided in this document and the use of any products or services related to this document by you DOES NOT create a doctor-patient relationship between you and Sara Gottfried, MD. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

http://www.reset360.com

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