Category

Blog

Liver With Caramelized Onions

By | Blog, Main Dishes, Recipes | No Comments

Grassfed liver is in my top ten list of ‘Hormone Balancing Super Foods’. It’s high in important nutrients that support thyroid health, fertility, and adrenal health. If you want to consume more nutrient-dense foods in your diet then I recommend you eat liver once a week and if you’re just going to have it once a month, have it after your period to build up your blood.

Liver is high in fat-soluble vitamin A, D and K, zinc, iron, folate and all B vitamins including a high source of B12.

Many people struggle with the taste of liver. My best advice on liver is to smother it in caramelized onions, cook it on a high heat for only two minutes per side and if you don’t like the taste right away, the more you have it then the more you will develop an acquired taste for it. I didn’t like it at first but I felt such an energy boost after eating it that I started to crave it.

 

liver-onions-vertical

Ingredients:

  • 1-2 Tbsp Virgin Palm Oil, Coconut Oil or Ghee
  • 1 small onion, chopped into half moon rings
  • 1 package of bison, beef or elk liver (around 300g), drained of liquid
  • Sweet smoked paprika, to sprinkle on top of liver
  • Salt and Pepper to taste

Instructions:

  1. Sauté onion rings in fat until caramelized. Remove and set aside.
  2. Pat liver dry with a paper towel. Sprinkled smoked paprika, salt and pepper on each side while cooking. Add some more cooking oil and sauté the liver on a hot heat for 2-3 minutes on each side until liver is cooked but pink in the middle. 
  3. Once cooked serve the liver topped with onion with a side salad or steamed greens and optional carb of choice.

liver-onions-horizontal-1

Photos  by Sarah Steffens of Savor & Fancy

sarahsteffensSarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune, and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Fall Chopped Salad

By | Blog, Main Dishes, Recipes, Salad | No Comments

This satisfying salad is a super portable ‘bring to work’ lunch recipe.  It has a balanced level of fats, protein and carbs to support optimal hormone and blood sugar balance. You can prep it up the night before in a mason jar but keep the salad dressing separate.

 

 

I’ve been super grateful to have Sarah Steffens creating and taking beautiful recipes for my blog this fall. She’s a private chef based in Los Angeles who also helps support women with emotional and binge eating. You can check out her blog here.

 

fall-chopped-salad-3

 

FALL CHOPPED SALAD:

INGREDIENTS:

Serves 2

  • 6 ounces of cooked chicken thighs, diced and cooled
  • 2 slices of prosciutto, minced
  • 2 Tbs. of olive oil
  • ½ tsp. sea salt
  • Dash of white pepper
  • ½ tsp. dried thyme
  • ¼ tsp. garlic powder
  • 1 sprig of fresh rosemary
  • 1 Tbs. fresh lemon juice
  • 1 pear, thinly sliced
  • 1 head of romaine lettuce
  • ½ of a butternut squash, cubed and roasted
  • OPTIONAL: ¼ cup sprouted sunflower seeds

INSTRUCTIONS:

  1. Cook chicken thighs and roast butternut squash* and allow to completely cool. Dicein small bite size pieces. Toss chicken in olive oil, sea salt, white pepper, garlicpowder, dried thyme and lemon juice. Allow to marinate for about 15 minutes (orovernight).
  2. Chop romaine lettuce and add to a mixing bowl.Divide lettuce between 2 glass containers and top with marinated chicken, mincedprosciutto and sliced pear.
  3. Optional: Add ½ cup roasted butternut squash to each salad.*To cook chicken, place in a skillet with olive oil, sea salt and white pepper onmedium-low heat for 15 minutes. To roast butternut squash, peel, cube and placeon a baking tray lined with parchment paper with olive oil, sea salt and whitepepper and place in the oven at 400 degrees for 20 minutes.

Photos and Recipe by Sarah Steffens of Savor & Fancy

sarahsteffensSarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune, and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Kalamata Olive Lamb Burgers with Mint Pesto

By | Blog, Main Dishes, Recipes | No Comments

I find burgers are a quick way to have dinner on the table and when you prepare your own patties, you can be creative and intentional with what you put into them.  I love these lamb burgers with kalamata olives and mint pesto.  The olives provide a depth of flavor and a punch of saltiness and the mint pesto is cleansing and refreshing to the palate.  Feel free to experiment with this recipe, adding your favorite herbs and garnishes, or keep it just as it is.

lamb-burger-verticle

Read More

Eat For Your Cycle with Four Toast Toppings

By | Blog, Breakfast, Eating For Your Cycle, Fertility, Menstrual Health, Snacks | One Comment

Toasted bread (ideally gluten free , sprouted or fermented) makes for the perfect backdrop for all sorts of healthy and hormone balancing toppings and spreads. We’ve put together four toast topping ideas to showcase how ‘Eating For Your Cycle’ works in optimizing your fertility and balancing your menstrual cycle. You can enjoy toast topped with avocado and smoked salmon to support natural ovulation or beet hummus and seaweed to help prevent PMS and support your progesterone levels.

How eating for your cycle works?

Your menstrual cycle has four distinctive phases; follicular, ovulatory, luteal and menstrual. In each phase, your hormonal levels change to prepare the body for a potential conception and pregnancy. The hormone shifts that happen in each phase of your cycle have a profound impact on your nutritional requirements, food cravings, energy levels, communication skills and neurochemistry.

You can use food to help support this natural process. For example, some nutrients help build progesterone which is dominant in the second half of the cycle while some nutrients detox or build estrogen. If you’re experiencing PMS, painful cramping, heavy periods, infertility or PCOS, eating for your cycle can be a powerful tool in getting your body back in balance.

Here are some examples of how you can eat for each phase of your cycle:

Read More

Roasted Beet Hummus

By | Blog, Eating For Your Cycle, Recipes, Snacks | No Comments

beet-hummus-beets
I love this bright and vibrant hummus. It’s great for entertaining or making a batch to snack on with veggies and crackers during the week. Portion out 1/4 cup in a 250 ml mason jar with chopped veggies for an easy grab and go snack option.

This recipe has hormone balancing properties and it beneficial to eat in the luteal phase (the two weeks before your period) and during menopause.

Read More

Curried Chicken-Stuffed Butternut Squash

By | Blog, Main Dishes, Recipes | One Comment

This chicken-stuffed squash recipe is from Sarah Steffens of Savor and Fancy who is a personal chef based in Los Angelos.

This recipe makes a perfect hormone balancing meal for a couple reasons:

Blood Sugar Balancing It has a perfect balance of complex carbs (squash), protein (chicken), fat (coconut oil) and vegetables (tomato, kale, onion and coconut oil). When you are working to naturally balance your hormones, it’s important to eat meals with a balanced amount of fats, proteins, and carbs to balance your blood sugar. When your blood sugar is imbalanced, it puts more strain on your adrenal glands and insulin levels. This reduces the natural production of sex and thyroid hormones.

Estrogen Detoxing Vegetables- Cauliflower and kale help support the liver in detoxing excess and ‘bad’ estrogens from the body. Having excess estrogen in the body may cause heavy periods and increased Menopause and PMS symptoms.

Read More

Two Part Nutrition For Hormone Balance Series

By | Blog, Events | No Comments

Upcoming Classes At The Light Cellar

Join Madeline MacKinnon, certified nutritionist and founder of Natural Hormone Healing to learn the macro and micro nutritional approach to balancing your hormones naturally. You can attend both classes together or talk each part separately.

This series is designed for women who want to learn how to balance their hormones naturally with food and learn how to adopt a ‘hormone balancing lifestyle.’

It’s also perfect for health practitioners and nutritionists who want to learn how to help their clients balance their hormones with food.

Part 1: Nutritional Foundations For Hormone Balance

Date: Saturday October 1, 2016, 11:00am – 2:00pm

Address: The Light Cellar- 6326 Bowness Rd NW, Calgary

$55 or Register for Part 1 & 2 for $95 and save $15

Register Online or Call 403 453 1343

In part one of this series, Madeline will demystify a lot of the confusion around what you need to eat for hormone balance. You will receive a simple framework of to follow that can easily be applied in your everyday life.

You will learn:

  • Which forms of carbs, proteins and fats are best for balancing hormones.
  • How to find the right macronutrient ratio of fats, carbs and proteins to control cravings, balance moods and promote your optimal hormone balance.
  • How to synch your body up to the earth’s circadian rhythms to lose weight, increase energy, sleep better, heal your adrenals and increase fertility.
  • The critical nutrients that you need for hormonal health that you can’t get from food.

Madeline will also demo and sample plenty of delicious recipes – including her staple hormone balancing breakfast smoothies, quick bring to work lunch recipes, mid-afternoon snacks and hormone balancing desserts. You will go home with your own nutritional guide and a customizable meal plan crafting worksheet. All recipes and samples made in this class series are dairy free, refined sugar free and gluten free. Plenty of vegan, vegetarian and paleo options.

Register for part 1 here. 

Part 2 – Micro-Nutrients For Hormone Balance

Superfood Recipes and Strategies For Getting Optimal Vitamins, Minerals and Nutrients In Your Diet

Date: Saturday October 22, 2016, 11:00am – 2:00pm

Address: The Light Cellar- 6326 Bowness Rd NW, Calgary, AB

$55 or Register for Part 1 & 2 for $95 and save $15

Register Online or Call 403 453 1343

Micro-nutrients are key nutrients such as vitamins, minerals, and phytochemicals that come together to support human health. The body needs specific micro-nutrients for it’s hormonal systems to function optimally.

In this class you will learn:

  • Which micronutrients you need to treat certain hormone imbalances such as low thyroid , menopause symptoms, and PMS.
  • Which foods to eat to get those micronutrients and recipes to reach your recommended daily intake.
  • Common foods and superfoods that contain natural plant based hormones to eat for low sex drive, adrenal fatigue, and hot flashes
  • The best liver detox superfoods to relieve PMS symptoms, heavy periods, hot flashes, night sweats and sleep issues.

Madeline will also demo and sample several recipes including:

  • roasted beet liver detox salad
  • adrenal healing root veg soup
  • micro-nutrient green smoothie
  • hormone building aphrodisiac ‘blissballs’

You will go home with a recipe book and a list of which foods and micronutrients you need for specific hormone imbalances. All recipes and samples made in this class series are dairy free, refined sugar free and gluten free.

Plenty of vegan, vegetarian and paleo options.

Golden Milk Latte

By | Blog, Elixirs, Recipes | No Comments

Golden milk is a delicious herbal elixir made from turmeric and other warming spices. Golden milk has been used for centuries in ayurvedic medicine and has recently made a resurgence in the health and wellness community.

Here are some reasons why you want to make golden milk:

  • Promotes clear and glowing skin
  • Anti-inflammatory
  • Supports liver detoxification which is important for hormone balance
  • High antioxidant content
  • Increases circulation
  • Warming to the body
  • Support healthy cholesterol levels
  • Enhanced wound healing
  • Suppresses symptoms of Alzheimer’s disease and MS

Golden Milk Latte Natural Hormone Healing

There are a lot of different recipes and methods online for making a golden milk latte but I’m going to share my version of it with you today. To get a ‘latte’ like texture, I blend the warm milk with coconut oil or ghee. Blending it in a high-speed blender will give it a frothy and creamy texture. You can also make it a complete meal by adding collagen peptide protein powder; which will give you protein without affecting the texture or flavor of the drink.

I hope you enjoy this recipe 🙂

Golden Milk Latte Natural Hormone Healing

Golden Milk Latte Recipe 

-serves one or two small servings

INGREDIENTS:

  • Cinnamon to sprinkle on tip
  • 1 tsp of raw honey or coconut syrup

  • Small pinch of freshly ground black pepper

  • 3 cardamon pods

  • 1 cinnamon stick

  • 1 teaspoon of raw honey or coconut syrup

  • a small pinch of ground or fresh ginger

  • 1 teaspoon of turmeric powder or freshly grated turmeric*

  • 2 cups of unsweetened almond, coconut or grass fed organic milk

  • 1 tsp grass fed ghee or coconut oil

  • 1 Tbsp baobab or lucuma powder

  • 1 Scoop of collagen peptides

INSTRUCTIONS:

  1. Add the milk to a small pot and heat on low temperature.
  2. Add the turmeric, cinnamon stick, cardamon pods and pepper and stir frequently for about fifteen minutes until the milk is warm, but not boiling.
  3. Remove from heat and take out the cinnamon stick. You can reuse it a couple of time. Strain the milk either through a strainer or small colander.
  4. Add the honey, optional baobab or lucuma, freshly ground black pepper and ghee or coconut oil.  Add more raw honey or coconut syrup for taste.
  5. Sprinkle with cinnamon

*You can purchase fresh turmeric at most health food stores, Asian or Indian supermarkets and superstore. I like the flavour the best with fresh turmeric. 

Photos brought to you by Sarah Steffens of Savor & Fancy

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.