Black Bean Breakfast Scramble

Start your day right with this easy and inexpensive egg dish that’s rich in hormone-healthy choline, fibre and protein.

Ingredients

• 3 large high-welfare eggs, beaten
• 1 cup / 100g black beans, cooked
• 1 small tomato, diced
• 1/2 small red onion, diced
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: Fresh coriander, hot sauce, sliced chillies

Directions

1. Heat the olive oil in a non-stick frying pan over medium heat. Add the onion and sauté until soft and translucent.
2. Add the black beans and diced tomato, and stir until softened and heated through.
3. Pour in the beaten eggs and scramble gently until they’re cooked to your liking.
4. Season with salt and pepper and top with some fresh coriander. Or, if you like your breakfast spicy, add some hot sauce or sliced chillies.

Spiced Lentil Pancakes

Ideal for batch-cooking at the start of the week, this plant-based breakfast packs in plenty of hormone-balancing protein and fibre.

Ingredients

• 1 cup / 100g red lentils, soaked overnight
• 2/3 cup / 100ml of water
• 1/2 tsp ground turmeric
• 1 tsp cumin seeds
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: fresh coriander, sliced chillies, plain yoghurt, chutney

Directions

1. Drain the lentils and pour into a blender or food processor. Add a little water and blend to make a smooth batter.
2. Stir in the turmeric, cumin seeds and chilli (if using) and season to taste.
3. Heat a little of the olive oil on a non-stick pan and, using a ladle, pour a small portion of the batter in and spread it into the shape of a pancake.
4. Allow to cook for 2-3 minutes each side until golden.
5. Remove from the heat with a spatula and serve with coriander, yoghurt or a little chutney if you prefer.

Simple Miso Soup with Spinach and Tofu

A fast and warming snack, this simple soup contains potentially hormone-balancing phytoestrogens and isoflavones.

Ingredients

• 2 cups / 500ml ready-made dashi stock (or water)
• 1 cup / 100g silken tofu, cubed
• 1 tbsp white miso paste
• 2 handfuls of fresh spinach
• 1 spring onion, finely sliced
• Optional: dried seaweed, soy sauce or tamari

Directions

• Heat the stock or water in a small saucepan until hot but not boiling. Add the miso paste and stir until it’s fully dissolved.
• Add the cubed tofu and spinach and simmer gently for a couple of minutes until the spinach wilts.
• Ladle into bowls and garnish with spring onion and, if you like, some dried seaweed or a dash of soy sauce or tamari.

Falafel Salad With Tahini and Lemon Dressing

Ideal for using up refrigerator staples, this quick lunch contains plenty of fibre and plant-based protein for optimal hormone health.

Ingredients

• 1 cup / 150g baked falafel
• 1/4 cup / 50g tinned chickpeas, drained and rinsed
• 2 cups / 300g of mixed greens of your choice
• 1 cup / 75g cherry tomatoes, halved
• 1/2 lemon, juiced
• 1/4 cup / 50g tahini
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: coriander or parsley

Directions

1. Mix together the greens, falafel, chickpeas and tomatoes in a large bowl.
2. In a separate bowl, whisk together the olive oil, lemon juice and tahini and season to taste.
3. Drizzle the dressing over the salad and garnish with some chopped coriander or parsley.

Baked Sea Bass with Olive Tapenade

Featuring lean proteins and healthy fats, this tasty supper will help your hormones while nourishing your body.

Ingredients

• 2 sea bass fillets, skin on
• 1 cup / 150g cherry tomatoes, halved
• 1/4 cup / 50g black olives, chopped
• 1 lemon, halved
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• Salt and freshly ground pepper, to taste
• Optional: fresh thyme

Directions

1. Preheat the oven to 180°C (350°F).
2. Juice half the lemon and cut the remaining half into wedges.
3. In a bowl, mix together the olives, half the olive oil, lemon juice and oregano and season well.
4. Arrange the sea bass skin-side down on a baking sheet and top with the tapenade mixture, pressing down until firm.
5. Scatter the tomatoes alongside the fish and drizzle everything with the remaining olive oil.
6. Bake until the fish is flaky, about 15-18 minutes and serve alongside the lemon wedges and a few sprigs of thyme.

Baked Ginger and Cinnamon Apples

Based on blood-sugar regulating ingredients, this healthy dessert will be kind to your hormones.

Ingredients

• 4 medium apples, peeled, cored and sliced thinly
• 3 tbsp fresh apple juice or water
• 2 tbsp (30g) almond butter, melted
• 1 tbsp raisins
• 1 tsp ground cinnamon
• ¼ tsp ground ginger
• Optional: whipped cream

Directions

1. Preheat the oven to 180°C (350°F).
2. Layer the apple slices at the bottom of a deep baking dish.
3. Mix together the almond butter, water, cinnamon, ginger and raisins and pour the mixture over the apples. Make sure all the fruit is covered, adding a little more water if needed.
4. Cover with tinfoil and bake for about 25 minutes. Uncover and bake for an additional 10-15 minutes, until the apples are soft when forked and have developed a slight caramel colour.
5. Enjoy warm and fresh, with a little whipped cream on the side if desired.