The Importance of NUTRITION for MENOPAUSE

Seed’s Nutritional Therapist in Marlow, Kristina Carman, is passionate about supporting women’s health by nutrition. When we asked her if she’d like to be involved in our Menopause & Peri Menopause Campaign she overwhelmed us with the information that she collated to share with you 🙂

Nutrition & Menopause: Hip and Happy Hormones

Key Hormone #1: Oestrogen

The first hormone is oestradiol – this is the form of oestrogen produced in the greatest amounts by women of childbearing age. Oestrogen is considered the happy hormone, because it boosts neurotransmitters like serotonin and dopamine, which gives us a sense of pleasure and motivation. It is also great for:

• strong bones
• healthy heart
• muscle development
• feminine characteristics

Post-Menopausal women no longer produce Oestradiol E2- but produce Oestrone E1 (mostly from adrenal glands and muscle tissue) this is where sugar and particularly controlling cortisol and insulin becomes even more trivial to be aware of. Excessive fat around the middle is of particular concern as this is insulin driven generally.

Key Hormone #2: Progesterone

The second key hormone is progesterone (which comes from the word “pro” – “gestation”) – the key role of this hormone is to sustain pregnancy; therefore, it is involved in sustaining a healthy uterine lining which is shed in the form of your period if your egg is not fertilised. Some of the benefits of progesterone include:

• boosts body temperature and metabolic rate
• reduces inflammation
• builds muscles
• promotes sleep
• protects against heart disease
• helps us deal with stress and anxiety

Key Hormone #3: Testosterone

The third key hormone is testosterone. Although testosterone is usually associated with men, women need it too. In healthy levels, testosterone supports:

• Libido
• Motivation
• Mood
• Energy
• Muscle building

Key Hormone #4: Insulin

The final key hormone for your menstrual cycle is insulin. The role of insulin is to stabilise blood sugar levels, support energy production and distribution, and support your metabolism. When blood sugar levels are not stabilised (think chronic indulgence on high starch and sugar foods), insulin becomes less responsive in the body and can cause the following:

• Poor blood sugar control
• Mood swings
• PMS
• Poor concentration
• Sugar cravings
• Feeling sleepy after eating
• Abdominal fat
• Increased testosterone from ovaries
• Irregular cycles

When things get out of balance

Hormones have a profound impact on mental, physical and emotional health. Younger women suffering from PMS or middle-aged women during the menopause are good examples of common hormone imbalances that can affect mood or more specific symptoms such as hot flushes or night sweats. Polycystic Ovary Syndrome (PCOS) is a common condition in women that causes a set of symptoms due to elevated testosterone such as excess body hair, irregular periods, adult acne and difficulty getting pregnant.

What causes a fluctuation in hormones?

Hormonal fluctuations may be cause by any number of reasons such as:

• • High stress
  • Poor gut health
  • Lack of sleep
  • Too little or excessive exercise
  • Underweight/overweight
  • Environmental toxins
  • Poor diet and other lifestyle choices

How are hormonal imbalances dealt with?

Mostly, hormonal imbalances are treated with medication such as hormone replacement therapy (HRT), birth control pills, insulin (the hormone that controls blood sugar) injections or fertility drugs. How effective these are can differ between persons.

Diet, however, is vitally important as it provides the body with raw materials and the fuel it needs to make hormones. If someone’s diet is not very good and they’re making poor lifestyle choices alongside leading a stressful life, then it’s little wonder that they may be affected by some sort of endocrine (hormone) or metabolic disorder.

The level and consistency of oestrogen and progesterone generally starts to become more irregular starting in a woman’s early to mid-30s. She may not have any symptoms yet, but hormonal changes are happening. Most women start to report symptomatic changes of peri-menopause during their ’40s. I must stress that these changes in hormones are apart of life and apart of our beautiful story as women. This is natural, wonderful and should be celebrated. Peri-menopause, menopause and beyond isn’t a disease a lot of in comes down to mindset and awareness of what YOUR body needs.

Besides the cycle and mood issues mentioned above, other symptoms include:

• hot flashes
• night sweats
• lower libido
• vaginal dryness
• weight gain (especially around the middle)
• hair loss or thinning
• anxiety
• insomnia
• worsening PMS
• breast tenderness
• fatigue
• urinary incontinence and change in frequency
• mood swings
• coming to tears easily
• skin issues (not as toned as well as episodes of feeling electric shocks and tingling)
• changes in nails
• memory lapses
• achiness
• more difficulty recovering after exercise
• increased gas and bloating
• bleeding gums

And now FOOD: what to eat!

• Cruciferous vegetables
• Eat good fats daily
• Eat a rainbow of vegetables 1/2 your plate should be veggies
• Eat quality and plenty of protein at every meal- consider plant proteins here.
• Eat ground flaxseeds (and seeds and nuts) daily- a good one to add to porridge or smoothies.
• Eat whole fruit in moderation.
• Include herbs and spices in your foods.
• Eat wholegrain fibrous carbohydrates.

Phytoestrogens foods include: soy beans, tofu, tempeh, linseed (flax), sesame seeds, wheat, berries, oats, barley, beans, lentils, rice, alfalfa (and all sprouts), mung beans, apples, carrots, wheat germ, rice-bran, linseed breads.

Superfoods Can Help Balance Your Hormones and Reduce Inflammation

1. Apples
2. Blueberries, cherries
3. Wild Caught Salmon
4. Spinach and Leafy Greens
5. Green Tea
6. Avocado
7. Almonds (nuts and seeds)
8. Broccoli and all Cruciferous Veggies
9. Spirulina
10. Quinoa
11. Chia Seeds

• Avoid, sugar and refined carbs: Completely shun sugar, refined carbohydrates, bad fats and processed meat/foods out of your diet for at least 6 months and load your plate with low-glycemic fruits, complex carbs, protein, good fats, natural herbs and organically fermented foods to see how this anti-inflammatory diet eases out your hormone issues.

• High fibre- especially soluble fibre- this is essential for gut function and digestion.
• Omega 3- essential fatty acids: Healthy Fats
• Avoid excessive caffeine- but drink green tea- one of the most nutritious drinks around. It contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits.
• Get sleep: good quality sleep should be made a priority. Have evening rituals to prepare yourself for bed. Keep your room cool, but not cold, dark and use a weighted blanket if you can. Avoid blue light and/or too much stimulation before bed or eating to close to bedtime and maybe have a gorgeous magnesium salt (different to epson salts) bath or take a magnesium supplement (Magnesium citrate or bisglycinate are good forms for sleep, hormones and digestion). These are my faves:https://www.nutriadvanced.co.uk/magnesium-glycinate-120-tabs.html https://www.biocare.co.uk/magnesium-citrate-90-capsules  https://betteryou.com/collections/magnesium-supplements/products/magnesium- flakes https://betteryou.com/collections/magnesium-supplements/products/magnesium- oil-body-spray PS: the spray causes a “zing” on the skin. If that’s not for you, then take the salt baths. Which are just dreamy.
• Exercise: dynamic movement, variety and consistency- this is super important! Invite movement into your life- even if that’s a gorgeous walk at the end of the day or at lunchtime.
• Manage stress: I cannot stress this enough. Stress in our lives in unavoidable but make it a priority to carve time for joy, laughter, fun, carefree time, hobbies, reading, journalling (I’m a big fan), meditation, breathing techniques (incredibly powerful) mindful moments, cuddling your loved ones or partner. Be strict with electronic and social media use. Give yourself time and space to unplug to reset. Find things that work for you so you can ENJOY YOUR LIFE.

Gut Health for hormones

When gut health isn’t optimal, hormones become imbalanced. For example, there is new research showing that the microbiome plays a big role in oestrogen regulation. These studies indicate that poor gut health increases the risk of oestrogen-related diseases such as PCOS, endometriosis, and even breast cancer.

Key Supplements:

Vitamin D: is actually a hormone that communicates with your other hormones, making it especially essential to help balance hormones. So, ensure you’re getting enough vitamin D2 and D3 to ease and prevent hormonal fluctuations. I’d suggest getting a year test for this.

Magnesium: Magnesium is one of the most essential minerals to help balance hormones. It’s actually natures tranquilliser. While you can take a supplement, and even spray your skin with magnesium spray, look at diet to get that magnesium in that need from the foods you eat. To ensure you’re getting enough magnesium, be sure to eat plenty of dark leafy greens. You’ll also want to fuel your hormones with seeds like flax, pumpkin, and chia. They’re full of magnesium and other hormone-healthy nutrients.

B-Vitamins: Taking a high-quality B-complex supplement is a really good idea when you’re in the throes of hormonal ups and downs. This is one group of vitamins that you might want to supplement with in addition to eating foods high in these vitamins. There are nine B vitamins in total, and certain foods contain specific B vitamins.

For example, salmon is an excellent source of many B vitamins. It contains B1, B2, B3, B5, B6, and B12. Leafy greens like spinach, kale, collard greens, and even romaine lettuce contain B9, also known as folate. They’re best eaten raw or lightly steamed to keep B9 intact.

Liver Support: Your liver is the primary organ that breaks down and rids the body of excess oestrogen, a common cause of hormonal imbalance. Therefore, you need to support the liver with supplements like turmeric, vitamin C, and alpha-lipoic acid.

Eat plenty of vitamin C-rich foods like oranges and strawberries. Cook with turmeric, take a turmeric supplement, or drink golden milk. As far as alpha- lipoic acid goes, you’ll get the most from a supplement, but you can also eat organ meats, red meat, broccoli, Brussels sprouts, spinach, and tomatoes.

Omega 3: You probably know by now which foods are highest in omega-3s — fatty fish like salmon, sardines, mackerel, cod liver oil, walnuts, chia seeds, herring, flax seeds, hemp seeds, anchovies, and egg yolks are some of the best. If you don’t eat a wide array of these omega-3 rich foods, take a high-quality fish oil or vegan omega 3 supplement.

Probiotic: Your gut bacteria play an important role in the breakdown of hormones and their removal from your blood. This is especially important for women because, if this process slows down, imbalances in oestrogen are likely. Too much oestrogen contributes to conditions such as PCOS (Polycystic Ovarian Syndrome), endometriosis, reproductive cancer, and cardiovascular disease.

Research also suggests a correlation between low thyroid function, thyroid autoimmunity and gut health disorders. Correlations were found for SIBO (small intestinal bacterial overgrowth) and H. pylori overgrowth. Since we know that probiotic supplements can be effective for treating gut imbalances, it’s save to say that improving your gut health with probiotic supplements may be helpful for those with low thyroid function as well.

LIVER SUPPORT:

• Plenty of cruciferous vegetables: kale, cabbage, cauliflower, Brussel’s sprouts
• Start the day with one teaspoon of apple cider vinegar or the juice of half a lemon in a glass of warm water to stimulate liver detoxification.
• Enjoy bitter foods like dandelion greens, rocket, green tea
• Reduce the load on the liver: be aware of you toxic load- creams,perfumes, deodorant, cleaning products, washing liquid. Quit smoking, reduce/eliminate alcohol.DIGESTION SUPPORT:
• Easy to digest, nourishing foods: soups, stews, bone broth, casseroles
• Enjoy fermented foods like cultured, kombucha, kimchi, water kefir, andsauerkraut, soya, tofu and tamari are all fermented.
• Reduce refined and added sugar intake!
• Try collagen powder to support the gut lining or L-Glutamine (excellent)
• Slippery elm bark powder or pysillum husk – soothes an irritated gut: 1tsp in glass of cold water, followed with lots and lots of water.Drink: WATER WATER WATER AND MORE WATER- remember we are essentially made up of oil (fat) and water.

Seed Cycling Energy Bites

HOW TO MAKE SEED CYCLING ENERGY BITES:

To make these seed cycling energy bite recipes, simply…

• Combine all ingredients. Stir everything together in a large mixing bowl. (Or blitz all of theingredients in a food processor.)
• Chill. Cover the mixture and pop in the refrigerator for a few hours to chill, which will makethe energy bites easier to roll.
• Roll into balls. Using a medium cookie scoop or a spoon, scoop out approximately 2tablespoons of the mixture and roll it into a ball. Repeat until you have rolled up all of theenergy bites.
• Refrigerate. Store in a sealed container for up to 2 weeks.

INGREDIENTS

FOLLICULAR PHASE ENERGY BITES (DAYS 1-14)

• 1 cup ground flaxseed
• 1 1/2 cup + 4 tablespoons raw pepitas/pumpkin seeds
• 1 1/3 cup toasted shredded coconut (sweetened or unsweetened) • 1 cup
• 2 cup old-fashioned oats
• 1 cup mini semisweet chocolate chips (or vegan chocolate chips) • 2/3 cup honey
• 2 teaspoon vanilla extractLUTEAL PHASE ENERGY BITES (DAYS 15-28)• 1 cup sunflower seeds
• 1 1/2 cup + 4 tablespoons sesame seeds
• 1 1/3 cup toasted shredded coconut (sweetened or unsweetened) • 1 cup
• 2 cup old-fashioned oats
• 1 cup mini semisweet chocolate chips (or vegan chocolate chips) • 2/3 cup honey
• 2 teaspoon vanilla extract

INSTRUCTIONS

• • Combine all ingredients. Stir all ingredients together in a large mixing bowl until evenly combined. (If the mixture seems too dry or isn’t sticking together well, add in a few extra tablespoons of nut butter.)
  • Chill. Cover the mixture and refrigerate for 1-2 hours to chill.
  • Roll into balls. Using a medium cookie scoop or a spoon, scoop out approximately 2tablespoons of the mixture and roll it into a ball. Repeat with the remaining mixture. (Each recipe above should yield about 28 balls, so you will need to eat 2 per day during each phase of your cycle in order to get the recommended serving of seeds.)
  • Refrigerate. Store in a sealed container for up to 2 weeks.NOTESServing size: To be extra-accurate with the serving sizes, you are welcome to weigh the total ingredient amount of each recipe and divide by 28 to know how large to make each energy bite. This is completely optional.
    You would need to eat 2 per day in order to eat the recommended serving of seeds.Storage time: To be on the safe side in terms of food storage time, I recommend making a fresh batch of energy bites every two weeks — first, a batch for your follicular phase (days 1-14), and then, a batch for your luteal phase (days 15-28). Or you can also freeze these energy bites for up to 3 months (just be sure to thaw before eating.

Bars/scoops alternative: See notes above for how to make energy bars or scoops instead, if you prefer not to roll the mixture into energy balls.

Prep time: The prep time listed does not include the extra (optional) time recommended to chill the mixture, which simply makes it easier to roll into balls.
Disclaimer: This is not intended to be medical advice, just natural health support. (Please consult your doctor if that’s what you need.) Seed cycling is simply a naturopathic practice that has been adopted by many.

POSSIBLE VARIATIONS:

There are many ways that you could customise this seed cycling energy bites recipe, so please get creative and adapt whatever works best for you! For example, feel free to…

Use a food processor: If you would like to save yourself the stirring and make the bites a bit easier to scoop/roll, just add all of the ingredients to a food processor and puree until smooth. Then scoop the mixture into 28 equally-sized bites, roll and store.

Make energy bars: If you don’t want to roll the energy bites into balls, you can make them into easy energy bars instead. Just line an 8×8 or 9×9-inch baking pan with parchment, press the ingredient mixture firmly and evenly into the base of the pan, refrigerate until chilled, carefully lift out the parchment and transfer the bars to a cutting board, and use a knife to cut the bars into 14 (1 per day) or 28 (2 per day) equal servings.

Make energy scoops: Alternately, you can just keep the ingredient mixture in a bowl in the fridge, then scoop out approximately a 1/4-cup serving to eat each day.

Make them vegan: Use vegan chocolate chips and maple syrup (instead of honey).

Make then gluten-free: This recipe is already gluten-free. But as always, be sure to double-check the labels (especially with the oats) to be sure that each ingredient is certified gluten-free.

Use a different sweetener: As mentioned above, you are welcome to sub maple syrup or a different natural sweetener in place of the honey. But please note that they bars may be more crumbly if you do.

Use a different nut butter: Natural cashew butter or almond butter would also work well in this recipe, in place of peanut butter.

RECIPES

Lentil Bolognese Ingredients

Sauce

• 1 Tbsp olive oil
• 1 medium shallot (minced // or sub 1/3 cup diced onion)
• 4 cloves garlic (minced)
• 2-3 medium carrots (finely shredded // 1 cup or 110 g I use the grater attachment on a food processor)
• 1 pinch sea salt (plus more to taste)
• 26 ounces favourite marinara sauce (or sub tomato sauce or tomato basil sauce)
• 1 pinch red pepper flake
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 Tbsp coconut sugar (for sweetness // plus more to taste // or substevia) or leave out completely
• 1/2 cup water
• 3/4 cup dry split red lentils* (rinsed and drained)
• 2 medium zucchini (rinsed and both ends sliced off)
• Pasta of choice: I sometime use spirallised courgettes (pasta), or gluten free brown rice pasta

FOR SERVING optional

• Vegan parmesan Cheese

Instructions

• Heat a large rimmed skillet over medium heat. Once hot, add oil, shallot, and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.
• Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add marinara sauce and stir to coat.
• Add red pepper flake, basil, oregano, coconut sugar, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low, cover, and continue cooking until lentils are tender – stirring occasionally – about 17-20 minutes. Add a bit more water if mixture gets too thick.
• Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, coconut sugar for sweetness, red pepper flake for heat, or herbs for flavour balance.
• While the sauce is cooking simply cook up your favourite pasta. • Serve the sauce over noodles of choice.
• Sauce will keep in the refrigerator up to 3 days or in the freezer 1 month.

Veggie Chilli

Ingredients

• 30 ml avocado or coconut oil
• 110 g white or yellow onion, diced
• 119 g red pepper, diced
• 1/2 tsp each sea salt and black pepper (divided // plus more to taste)
• 1 jalapeño jalapeño, diced with seeds (remove seeds or reduce or omit for less heat)
• 12 g garlic (4 cloves yield ~2 Tbsp)
• 24 g chilli powder blend (NOT chilli flakes, cayenne pepper, or pure chilli)
• 14 g ground cumin (divided)
• 1 tsp smoked paprika
• 2 425-g cans diced tomatoes (if unsalted, add more sea salt)
• 50 g tomato paste
• 420 ml water (plus more as needed)
• 148 g dry red lentils thoroughly rinsed in cold water + drained
• 1 425-g can kidney beans (slightly drained)
• 1 425-g can black beans (slightly drained)
• 12-24 g coconut sugar (or maple syrup)- Note: I often leave this out!
• 1 425-g can corn, drained (optional)

Instructions

• Heat a large pot over medium heat. Once hot, add oil, onion, and red pepper. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently.
• Add jalapeño and garlic to a mortar and pestle and crush into a rough paste (alternatively, blend in a small food processor, or finely mince). Add to the pot with onion and red pepper, and season with another pinch salt and pepper.
• Add 2/3 of the chilli powder half of the cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium high heat.
• Once boiling, add lentils and reduce heat to medium-low or low, so it’s at a gentle simmer. You want to see bubbles, but you don’t want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it’s cooking you may need to add more water if the mixture is looking too dry and the lentils aren’t submerged (I didn’t find that necessary).
• Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining cumin and chilli powder and stir to combine.
• Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavours together. Stir occasionally.
• Taste and adjust seasonings as needed, adding more chilli powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavours.
• Serve as is, or garnished with tortilla chips, fresh jalapeño, cilantro, red onion, and/or avocado (optional).
• Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month. Reheat on the stovetop, or in the microwave.

One-Pan Salmon and Broccoli Bake

INGREDIENTS

• 4 green shallots, trimmed, thinly sliced, plus extra, to serve
• 2 garlic cloves, crushed
• 1 long fresh red chilli, thinly sliced, plus extra, to serve
• 2 teaspoons finely grated fresh ginger
• 60ml (1/4 cup) soy sauce
• 2 tablespoons honey
• 1 teaspoon sesame oil
• 4 x 200g skinless salmon fillets
• 500g broccoli, cut into florets
• 1 tablespoon olive oil
• Steamed jasmine rice, to serve

METHOD

Combine the shallot, garlic, chilli, ginger, soy sauce, honey and sesame oil in a large glass or ceramic dish. Add the salmon fillets and turn to coat. Set aside for 30 minutes to marinate.
Meanwhile, preheat oven to 200C/ 180C fan forced. Line a baking tray with baking paper. Place the broccoli in a bowl, toss with olive oil and season. Place on the prepared tray and roast for 15 minutes.

Push the broccoli to the sides of the tray. Place the salmon fillets in the centre of the tray and drizzle with the marinade. Roast for a further 12-15 minutes or until the salmon is cooked through. Sprinkle with the extra green shallot and chilli. Serve with steamed rice.

Mexican Quinoa Stuffed Sweet Potatoes

This recipe for Mexican Quinoa Stuffed Sweet Potatoes is an amazing way to pack in a ton of plant-based protein in a tasty, gluten-free and simple meal!

Ingredients

• 2 large sweet potatoes
• 1 tablespoon olive oil
• 1/4 cup chopped red onion
• 1/4 cup chopped bell pepper
• 1/2 cup frozen corn
• 1/2 cup cooked quinoa
• 1 cup canned black beans drained & rinsed
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Sea salt to taste to garnish:
• 1 avocado mashed
• Tahini
• Hot sauce
• Chopped cilantro/coriander

Instructions

• Preheat the oven to 400°F/180°C. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes.
• Meanwhile, heat the oil in a large skillet. Add the onion and pepper and sauté until tender, about 5 minutes.
• Add corn, quinoa, black beans and spices and cook 2 – 3 more minutes.
• When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy!

Best Plant Based Burgers

Ingredients

• 2 tablespoons extra-virgin olive oil, more for drizzling
• 2 shallots, chopped (2⁄3 cup)
• 16 ounces mushrooms, mix of shiitake + portobello, de-stemmed and diced
• 2 tablespoons tamari
• 1⁄4 cup balsamic vinegar
• 1 tablespoon mirin, or 1⁄2 teaspoon maple syrup
• 2 garlic cloves, minced
• 1⁄2 teaspoon smoked paprika
• 2 teaspoons sriracha, more if desired
• 1⁄2 cup crushed walnuts
• 1⁄4 cup ground flaxseed
• 2 cups cooked short-grain brown rice, freshly cooked so that it’s sticky*
• 1 cup panko bread crumbs, divided
• Vegan Worcestershire sauce, for brushing
• Nonstick cooking spray, for grilling
• Hamburger buns & desired burger fixings
• Sea salt and freshly ground black pepper

Instructions

• Heat the olive oil in a medium skillet over medium heat. Add the shallot and sauté until soft, 1 minute. Add the mushrooms, a generous pinch of salt, and sauté until soft and browned, 6 to 9 minutes, turning down the heat slightly, as needed.
• Stir in the tamari, vinegar, and mirin. Stir, reduce the heat, then add the garlic,and smoked paprika, and sriracha. Remove the pan from the heat and letcool slightly.
• In a food processor, combine the sautéed mushrooms, walnuts, flaxseed,brown rice, and 1⁄2 cup of the panko. Pulse until well combined.
• Transfer to a large bowl and stir in the remaining panko.
• Form into 8 slider-sized patties or 6 burger-sized patties.
• Preheat a grill to medium-high heat. Spray the grill with nonstick cookingspray and drizzle or brush the patties with olive oil. Grill for 4 to 5 minutes per side, or until char marks form. Remove from the grill, brush with Worcestershire sauce, and serve with desired fixings.
• Notes: The patties can be made in advance and stored in the fridge, on a tray, until ready to grill. They can also be grilled in advance and stored in the fridge for 3 to 4 days – they reheat surprisingly well.*It’s very very important that your brown rice is freshly made and sticky so that the burgers will be cohesive. (Long grain rice isn’t as sticky, so be sure to get short grain rice).

Some more ideas for breakfast and lunch…..

Breakfast:

Homemade gingerbread granola

3 cups of jumbo porridge oats
1 cup of pumpkin seeds
1 cup of organic unsweetened desiccated coconut 3/4 cup of pecans or brazil nuts
 3 tsp ginger powder
2 tsp cinnamon powder
1/4 tsp nutmeg
1/4 tsp cloves
1/3 cup of almond/oat or any unsweetened milk 3 heaped tsp of coconut oil melted
2-3 tsp of maple syrup or honey

Method
Mix all ingredients together then Spread onto a baking sheet evenly and bake for 20 minutes at about 180°C then turn the oven off and open the door slightly and leave in the oven till cool! This makes a good size batch.

Smoothie:
Note: We probably have a smoothie daily in our house as its a quick and easy breakfast on the go, plus with a busy family I know my kiddos (and my hubs and I) are getting lots of plant goodness to fuel the days. Make the night before if mornings are hectic.

Ingredients:

I large handful of greens – Kale, spinach or summer greens
1/2 cup of berries – can be frozen
1 banana
2 Tablespoons of protein powder – whey (just be aware this is dairy), hemp, rice or pea – avoid ones with sweeteners
2 tablespoons of oats, quinoa flakes
1 tablespoon of healthy fat such as coconut oil, avocado, nuts and seed butters
 250ml of dairy alternative milk such as coconut or nut milk or coconut yoghurt for a richer texture and flavour.

Method
• Blend in nutri bullet or vitamix or alternative. Enjoy!

Breakfast:

Homemade gingerbread granola

3 cups of jumbo porridge oats
1 cup of pumpkin seeds (or any seed mix)
1 cup of organic unsweetened desiccated coconut 3/4 cup of pecans or brazil nuts (rich in selenium)
 3 tsp ginger powder
2 tsp cinnamon powder
1/4 tsp nutmeg
1/4 tsp cloves
1/3 cup of almond/oat or any unsweetened milk 3 heaped tsp of coconut oil melted
2-3 tsp of maple syrup or honey

Method
Mix all ingredients together then Spread onto a baking sheet evenly and bake for 20 minutes at about 180°C then turn the oven off and open the door slightly and leave in the oven till cool! This makes a good size batch. Serve with plant yoghurt like almond, oat or cashew or plant milks.

Lunch:

Best Buddha Bowl

Ingredients

• 1 large sweet potato, cubed
• Extra-virgin olive oil, for drizzling
• 1 watermelon radish or 2 red radishes
• 2 medium carrots
• 1 cup shredded red cabbage
• Squeeze of lemon
• 8 kale leaves, chopped
• 2 cups cooked brown rice or quinoa
• 1 cup cooked chickpeas or cooked lentils
• 3⁄4 cup sauerkraut or other fermented veggie- I love kimchi
• 2 tablespoons sesame seeds or hemp seeds
• Tahini Sauce, for serving or your dressing of choice.
• Microgreens, optional but really good for you
• Sea salt and freshly cracked black pepper

Instructions

• Preheat the oven to 200°C and line a large baking sheet with parchment paper.
• Toss the sweet potatoes with olive oil, salt, and pepper, and spread onto the baking sheet. Roast for 20 minutes, or until golden brown.
• Thinly slice the radish into rounds (this is best done on a mandolin), and use a vegetable peeler to peel the carrots into ribbons.
• Toss the radish slices, carrots, and shredded cabbage with a squeeze of lemon. Set aside.
• Place the kale leaves into a large bowl and toss with a squeeze of lemon and a few pinches of salt. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.
• Assemble individual bowls with the brown rice, chickpeas, kale, carrots, radishes, cabbage, sweet potatoes, sauerkraut, sesame seeds, and micro- greens, if using. Season with salt and pepper and serve with tahini sauce.

Note: A lot of these ingredients you can pre-cook or prepare ahead of time. Then easy to grab a quick and nutritious lunch. Also falafels are great and we probably go through a 1g of hummus a week- these are super to include to lunches and snacks.

With love and light Kristina x

Kristina Carman
Naturopathic Nutritional Therapist (Adv.NT.dip, ANP, NNA, FNTP) E-RYT Yoga/Barre Instructor

Nutrition & Menopause