½ scoop vegan vanilla plant protein
½ teaspoon cinnamon
½ teaspoon ground ginger
½ cup pumpkin puree (not pumpkin pie filling)
2 tablespoons raisins (can substitute chopped dates for extra sweetness)
1 tablespoon raw sunflower seed butter (can substitute peanut butter)
Stevia, to taste (optional)
1-¼ cup unsweetened vanilla almond milk (or more if too thick)
OPTIONAL TOPPINGS:
handful of chocolate chips
Stir oats, chia seeds, protein, cinnamon, and ginger together in a mason jar. Add in the pumpkin, raisins, sunflower seed butter, stevia, and almond milk. Let the mixture sit for one minute and then stir again. Cover with a lid and refrigerate for at least two hours, or overnight.
Mashed Chickpea Salad
MASHED CHICKPEA SALAD
(makes 2 servings—but I always double the recipe for extra leftovers)
1 cup shredded carrots
2 celery stalks, finely chopped
1 small apple, finely chopped
¼ cup chopped green onion (can substitute red onion)
¼ cup chopped fresh cilantro
1 15-oz can chickpeas, drained and rinsed
2 tablespoons raw sunflower seeds
1 cup chopped kale leaves (can substitute spinach)
2 tablespoons Dijon mustard
2 tablespoons tahini
½ teaspoon minced garlic
½ fresh lemon, juiced
½ teaspoon sea salt
OPTIONAL ADD-INS:
raisins, grapes, jicama, radish
Add the carrots, celery, apple, green onion, and cilantro to a large bowl. Set aside.
Add chickpeas to a food processor and pulse a few times until blended, but with chunks remaining for texture (you can also mash in a bowl with a potato masher). Transfer the chickpeas to the bowl with the rest of the ingredients, and mix in the remaining sunflower seeds, kale, Dijon, tahini, garlic, lemon, and sea salt. Taste to test and adjust salt and pepper to your liking. Serve by itself, on toast, with rice crackers, or over greens.
Dinner
Spicy Sweet Potato Stew
SPICY SWEET POTATO STEW
(makes 4 servings)
2 tablespoons avocado oil (can substitute grapeseed oil)
½ yellow onion, chopped
½ jalapeño, chopped (or more, to desired spiciness)
1 tablespoon freshly grated ginger (can substitute for dried ginger)
1 clove garlic, minced
2 large sweet potatoes, peeled and cubed
1 large zucchini, chopped
3 teaspoons cumin
2 teaspoons coriander
1 teaspoon sea salt
1 teaspoon turmeric
1 teaspoon paprika
½ teaspoon cayenne (optional)
1 28-ounce can diced tomatoes
1 15-ounce can light coconut milk
1 15-ounce can chickpeas (can substitute cannellini beans or Great Northern beans)
2 cups chopped kale leaves (can substitute spinach)
½ fresh lemon, juiced
OPTIONAL TOPPINGS:
cilantro, red pepper flakes
Heat oil in a large pot or Dutch oven on medium-high heat. Add the onion and sauté about 4-5 minutes, until soft and translucent. Stir in the jalapeño, ginger, and garlic and cook two minutes. Next, add in the sweet potato, zucchini, cumin, coriander, sea salt, turmeric, paprika, and cayenne. Cook five minutes, then add the canned tomatoes (do not drain the can) and coconut milk. Bring to a low boil, then cover and reduce heat to simmer for 35-40 minutes, or until sweet potatoes are tender. Next, add in the chickpeas and cook for an additional five minutes. Turn off heat and stir in the kale and lemon. Serve alongside brown rice or millet, with toppings of your choice.
Mashed Veggie “Potatoes” with Cheesy Brussel Sprouts and Kale
MASHED VEGGIE “POTATOES” WITH CHEESY BRUSSEL SPROUTS AND KALE
(makes 2-3 servings)
1 lb. brussels sprouts, stems removed and halved
2 tablespoons avocado oil
1 tablespoon nutritional yeast
½ teaspoon red pepper flakes
Pinch of sea salt
1 rutabaga, peeled and cubed (can substitute for 2 parsnips)
1 turnip, peeled and cubed (can substitute for 2 parsnips)
½ head cauliflower florets
Splash of plain unsweetened almond milk (or any plain nut milk)
1 tablespoon refined coconut oil
Sea salt, to taste
2 cups chopped kale leaves
OPTIONAL ADD-INS:
chickpeas
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Toss brussels sprouts with oil, nutritional yeast, red pepper flakes, and sea salt. Roast for 20-25 minutes or until crispy.
Meanwhile, bring a large pot filled with water to a boil. After the water boils, add rutabaga, turnip, and cauliflower. Boil for 20 minutes or until veggies are tender. While the vegetables are boiling, steam kale in a pan or small pot fitted with a steamer basket for about five minutes.
When veggies are soft, drain well and add them back into the large pot with almond milk, coconut oil, and sea salt. Mash with a potato masher or a hand immersion blender. Assemble your plate with mashed “potatoes,” cheesy Brussels sprouts, and steamed kale.
Cauliflower “Steaks” with Kale Pesto
CAULIFLOWER “STEAKS” WITH KALE PESTO
(makes 2 servings)
1 large head cauliflower, cut into 3-4 thick slices
KALE PESTO
1½ cups de-stemmed and chopped kale
½ cup walnuts (can substitute sunflower seeds)
¼ cup nutritional yeast
1 clove garlic
½ fresh lemon, juiced (or more, to taste)
¼ cup extra-virgin olive oil
Sea salt and pepper, to taste
Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.
Remove leaves from the base of cauliflower. Turn cauliflower upside down with the core toward you and cut into three or four one-inch steaks, depending on the size of the cauliflower head. If some of the florets fall off, add them to the baking sheet to be roasted or save them for another recipe. Gently place the cauliflower steaks on the lined baking sheet and slather with kale pesto on each side (about 1–2 tablespoons on each). Save any remaining pesto to use later. Roast for 20 minutes, then gently flip steaks and cook an extra 15-20 minutes, or until golden brown and crispy. Serve alongside greens, cannellini beans or chickpeas.
Sweet
Edible Cookie Dough
EDIBLE COOKIE DOUGH
(makes 3 servings)
1 15-ounce can chickpeas, drained and rinsed
½ cup almond flour (can substitute oat or coconut flour)
3 tablespoons sunflower seed butter (can substitute almond butter)
2 tablespoons melted coconut oil
1–2 tablespoons pure maple syrup
2 teaspoons vanilla extract
Pinch of sea salt
2–3 tablespoons unsweetened vanilla almond milk
2–3 tablespoons vegan chocolate chips
Combine all ingredients (except the chocolate chips) in a food processor. Blend until dough forms. Transfer to a bowl and fold in the chocolate chips. Refrigerate leftovers.
Happy Hormone Sips
“STICKY WATER” AKA HOMEMADE ELECTROLYTE DRINK
(makes 1 serving)
Replenishes lost minerals and electrolytes when you’re feeling fatigued or after a sweaty workout.
16 ounces filtered water
Juice of ½ lemon or lime (or more as desired)
1 teaspoon sea salt (I prefer pink Himalayan sea salt)
Combine all ingredients in a mason jar and stir.
GOLDEN TURMERIC LATTE
(makes 1 serving)
1 + ¼ cup unsweetened vanilla almond milk (or any nut milk)
½ teaspoon ground turmeric
½ teaspoon ground ginger
½ teaspoon ground cinnamon
Pinch of black pepper (to help absorb the curcumin in turmeric!)
1 teaspoon maple syrup to taste
In a small pot over the stove, heat and whisk all ingredients together over medium heat until smooth and hot. You can also warm the almond milk in the microwave and then whisk in all the ingredients using a whisk or frother.
SUPERFOOD HOT CHOCOLATE
(makes 1 serving)
1 cup unsweetened vanilla almond milk (or any nut milk of choice)
½ cup filtered water
1 tablespoon pure maple syrup (or raw coconut sugar/cane sugar)
1 teaspoon pure vanilla extract
1 tablespoon raw cacao powder
1 teaspoon raw maca powder
⅓ teaspoon ground cinnamon
⅓ teaspoon ground turmeric
⅓ teaspoon ground ginger
Pinch of cayenne pepper
Pinch of sea salt
Bring the almond milk and water to a slow boil. Then turn off heat and whisk in the maple syrup and vanilla. Combine all remaining ingredients (cacao, maca, cinnamon, turmeric, ginger, cayenne, and sea salt) in your favorite mug. Pour almond milk into the mug and whisk until smooth. Adjust the sweetness level to your liking.
MERMAID LEMONADE
(makes 1 serving)
3 cups filtered water
½ lemon, juiced
1 tablespoon apple cider vinegar (can sub coconut vinegar)
1–2 teaspoons maple syrup, optional (or agave nectar)
¼ teaspoon spirulina powder
Handful of ice cubes (optional)
TIP: Make sure your water is room-temperature or slightly warm to prevent the spirulina from clumping.
Pour room-temperature water into a mason jar (or shaker cup) and whisk in all ingredients until well-combined. Add in a handful of ice cubes, if desired. Stir/shake from time to time as the spirulina may settle.
TURMERIC GLOW LEMONADE
(makes 1 serving)
3 cups filtered water
Juice of 1 lemon
½ teaspoon ground turmeric
¼ teaspoon cayenne pepper (optional)
Tiny dash of black pepper (needed to absorb the turmeric)
1 tablespoon pure maple syrup
Handful of ice (optional)
Add all ingredients to a large mason jar and stir until well combined.
GINGER LIME “MOCKTAIL”
(makes 1 serving)
2 tablespoons fresh lime juice
9 ounces sparkling water
6 drops stevia
½ teaspoon grated ginger (use a microplane zester)
Combine ingredients in a jar and stir. Pour over ice in your favorite glass. Garnish with lime.
Sweet
SEED CYCLING ENERGY BALLS
(makes 10-12 balls)
FOR MENSTRUAL AND FOLLICULAR PHASES
1-¼ cup raw pepitas (pumpkin seeds)
1-¼ cup flaxseeds (raw or ground)
¾ cup vegan plant protein powder (chocolate or vanilla)
½ cup unsweetened shredded coconut
¼ cup raw cacao powder (optional)
Pinch of sea salt
3 tablespoons melted coconut oil
1–2 tablespoons maple syrup (or 10 drops stevia)
1 cup filtered water
In a food processor, combine pepitas, flaxseed, protein powder, coconut, and cacao powder. Blend until finely ground and crumbly. Add in the coconut oil, sweetener, and water, and blend until well combined and the mixture begins to form into one big ball in food processor bowl. Using an ice cream scooper, gently form into balls (the dough is too delicate to roll). Refrigerate for 30 minutes or until firm; store in the refrigerator for snacks or to enjoy alongside your smoothies throughout the week.
FOR OVULATORY AND LUTEAL PHASES
1-¼ cup raw sunflower seeds
1-¼ cup white sesame seeds (I buy these online in bulk)
¾ cup vegan plant protein powder (chocolate or vanilla)
½ cup unsweetened shredded coconut
¼ cup raw cacao powder (optional)
Pinch of sea salt
3 tablespoons melted coconut oil
1–2 tablespoons maple syrup (or 10 drops stevia)
1 cup filtered water
Combine sunflower seeds, sesame seeds, protein powder, coconut, and cacao powder in a food processor. Blend until finely ground and crumbly. Add in the coconut oil, sweetener, and water, and blend until well combined and the mixture starts to form into one big ball. Using an ice cream scooper, gently form into balls (the dough is too delicate to roll). Refrigerate for 30 minutes or until firm; store in the refrigerator for snacks or to enjoy alongside your smoothies throughout the week.
Harmony Chia Protein Pudding
HARMONY CHIA PROTEIN PUDDING
(makes 1 serving)
3 tablespoons chia seeds
½ scoop vegan protein powder
½ teaspoon cinnamon
Vanilla stevia drops (or 2 teaspoons monk fruit sugar-free sweetener or coconut sugar)
1 cup coconut or almond milk (or any nut milk)
1 tablespoon nut butter of choice
OPTIONAL ADD-INS: cacao nibs, raisins, berries, granola
Add all ingredients to a jar or bowl and stir until well combined. Wait one minute, then stir again. Refrigerate 1–2 hours or overnight, allowing chia seeds to absorb the liquid and thicken. Feel free to mix in a phase-friendly fruit, too.
HAPPY HORMONE SNACK IDEAS
□Any fresh veggies from the Food Charts (see this page, this page, this page, and this page) to your corresponding phase
□Any fresh fruit from the Food Charts to your corresponding phase
□Rice crackers or rice cakes with hummus or avocado
□Seaweed nori sheets
□Any nuts or seeds from the Food Charts to your corresponding phase
RESOURCES
ADDITIONAL RECIPES FOR EACH PHASE
I created a phase-friendly recipe section on my blog that categorizes all the recipes I’ve created into their appropriate phases, so you have plenty more recipe options. I also publish new recipes weekly, so be sure to visit often.
BOOKS
The Period Repair Manual by Lara Briden, ND
Woman Code by Alisa Vitti
Beyond The Pill by Dr. Jolene Brighten
Taking Charge of Your Fertility by Toni Weschler
It Starts With The Egg by Rebecca Fett
The Empowered Woman by Kate Magic
The Hormone Cure by Dr. Sara Gottfried
Sweetening The Pill by Holly Grigg-Spall
No Period, Now What by Dr. Nicola J Rinaldi
The Green Witch: Your Complete Guide to the Natural Magic of Herbs, Flowers, Essential Oils, and More by Arin Murphy-Hiscock
Ask Me About My Uterus by Abby Norman
Women’s Bodies, Women’s Wisdom by Christiane Northrup, MD
Adrenal Thyroid Revolution by Aviva Romm, MD
Moon Time by Lucy H. Pearce
Wild Feminine by Tami Lynn Kent
Becoming Vegan by Brenda Davis and Vesanto Melina
The Plant-Powered Diet by Sharon Palmer RDN and David L. Katz, MD
Vegan For Her by Virginia Messina and JL Fields
How Not To Die by Michael Greger, MD
Whole by T. Colin Campbell
The Mindful Vegan by Lani Muelrath
WEBSITES
PLANT-BASED LIFESTYLE
chooseveg.com
theveganrd.com
veganhealth.org
happycow.net
vegweb.com
vegansociety.com
findingvegan.com
plantbaseddietician.com
forksoverknives.com
theglowingfridge.com
mindbodygreen.com
HORMONE HEALTH
drcarriejones.com
fertilityfriday.com
larabriden.com
floliving.com
drbrighten.com
pcosliving.com
healthiernotions.com
nicolejardim.com
amandalaird.ca/
avivaromm.com
thevaginablog.com
theglowingfridge.com
WOMEN’S HEALTH PODCASTS
Heavy Flow
Fertility Friday
The Period Party
Natural MD Radio
PERIOD podcast
The Holistic Nutritionists
This EndoLife
Hey, Girl
The Fertility Podcast
Hail To The V
The Expectful
Almost 30
Woman Stuff
One Part
HORMONE TESTING
The Happy Hormone Guide Page 17