Category

Broth, Soups and Stews

beet soup for estrogen detox

Summertime Beet Soup For Estrogen Detox

By | Blog, Broth, Soups and Stews, Menopause, Menstrual Health | No Comments

 

Why do some women bypass terrible PMS, period cramps or menopausal symptoms?

Answer: Estrogen detox.

 

If you are Eating For Your Cycle, super-tasty beets can provide an estrogen detox.

Detox is very necessary during the ovulatory phase, when your body creates high levels of estrogen. Estrogen detox is important to reduce signs of estrogen dominance later in your cycle such as PMS, bloating, mood swings, endometriosis and heavy periods.

 

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Miso Mushroom ‘Moon Stew’ For The Menstrual Phase

By | Blog, Broth, Soups and Stews, Eating For Your Cycle, Main Dishes, Recipes | No Comments

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This ‘Mushroom Miso Moon Stew’ for the Menstrual Phase is full of nutrient-dense and blood-building ingredients. I recommend that you eat mostly soups and stews when you are on your period because they are easy to digest, time saving (if you make them in advance) and a great delivery system for key nutrients. I love to call the stews you make on your period ‘Moon Stews’ and over the years I’ve formulated many recipes that I provide my clients and those who take my Eating For Your Cycle online course.

This one-bowl-meal is so great for the Menstrual Phase because of:

Miso is a fermented soy and rice paste.  During the Menstrual Phase your body has an increased tolerance for estrogens, such as the ones found in soy products, because your estrogen levels are so low. I don’t recommend soy during your Luteal Phase (the 10-14 days between ovulation and your period) because it can imbalance your estrogen and progesterone hormones and cause PMS.

Clams are high zinc, B12 and iron; all of which support blood-building and reproductive health.

Black Rice and Black Sesame Seeds support your kidneys and adrenal glands.

Nori seaweed has beneficial levels of calcium, iron and trace minerals.

Bone Broth has extra nutrient density and a delicious satiating flavor.

I hope you enjoy this recipe!

Miso Mushroom Moon Stew

Recipe by Sarah Steffens of Savor & Fancy

Ingredients

1 cup Black forbidden rice, prepared

2 Tbsp Roasted sesame oil

2 cups Cremini mushrooms, sliced

3 Green onions, minced, white and green parts separated

pinch Sea salt

pinch White pepper, OR Black pepper

1 tsp Garlic powder

4 cups Bone broth

2 Tbsp Miso paste

8 cups Baby kale

2 medium Zucchini, spiralized as ‘zoodles’

3, 3 oz. cans Shelled clams

Optional Garnishes

1 sheet Nori, cut into strips

4 tsp Black sesame seeds

 

Method

Prepare the black rice, set aside.

In a soup pot, heat the sesame oil over medium heat and saute the mushrooms, green onion, salt, pepper and garlic powder until mushrooms are softened.

In a separate bowl, mix the miso with 1 cup of broth to make a paste. Add the paste into the soup along with the remaining 3 cups of broth. Bring to a simmer.

Add the baby kale and reduce heat to low. Place the lid on top of the pot and once the kale is completely wilted, remove the pot from the heat.

Divide the ‘zoodles’ and black rice between 4 soup bowls or 4 mason jars.

Add one scoop of shelled clams to each serving, divide the soup between the servings and garnish with minced green onion, dried nori and black sesame seeds.

Extra Healing Bone Broth Soup

By | Broth, Soups and Stews, Recipes | One Comment

Healing Bone Broth Soup

 

 

 

 

 

 

 

 

 

 

 

 

 

This upgraded bone broth soup promotes glowing skin and healthy digestion with the collagen from the bone broth, the fresh turmeric and ginger root. The greens give you a dose of hormone healthy folate, magnesium, and plant based calcium. Pack this soup in a thermos and accompany it with a high protein salad for a perfect hormone balancing meal.

Serves 1-2

INGREDIENTS:

  • 2 cups of Bone Broth (any flavor will work well)
  • ½ medium Yellow Onion, diced
  • 1 Garlic Clove, minced
  • 2 Carrots, peeled and shredded (dicing will also work well)
  • 4 Celery Stalks, diced
  • 1” Fresh Ginger, skin removed and thinly sliced with a veggie peeler
  • 1” Fresh Turmeric, skin removed and thinly sliced with a veggie peeler
  • Sea Salt and Black Pepper, to taste
  • Handful of Fresh Greens, chopped, to garnish

INSTRUCTIONS:

In a medium saucepan, add ½ cup of bone broth and heat to medium.  Add diced onion and garlic and bring to a simmer.

Add shredded carrots and diced celery and remaining bone broth continue simmering until the veggies are soft, about 10 minutes.

Add fresh ginger and fresh turmeric slices and remove from the stove.

Season with additional sea salt to taste and a generous sprinkle of black pepper (black pepper is known to help your body absorb turmeric so be sure to include it in your soup).

Store in a portable container and garnish with your favorite chopped greens (pictured is chopped chard leaves).

ABOUT THE AUTHOR 

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.

Red Pepper Curried Chicken

By | Broth, Soups and Stews, Eating For Your Cycle, Recipes | 2 Comments

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You can prepare this delicious curried chicken for dinner the night before and pack it for leftovers the next day or make a batch and pack it into portions to take for your lunches during the week.

Serves 4 (Prepare for dinner and use leftovers for lunch)

INGREDIENTS:

  • 1 Tbs. Coconut Oil
  • 1 medium Yellow Onion, chopped
  • 2 Garlic Cloves, minced
  • 1 tsp. Sea Salt
  • 1 tsp. Curry Powder
  • 1 tsp. Dried Thyme
  • 1 lb. Organic Boneless Chicken Thighs, diced
  • 1 12 oz can Diced Tomatoes
  • 2 Tbs. Tomato Paste
  • 1 Bay Leaf
  • 1 Green Apple, peeled and diced
  • ¼ cup Raisins, chopped

INSTRUCTIONS:

In a large pot, heat coconut oil to medium.  Add chopped onion and minced garlic cloves and stir 1-2 minutes, until they begin to soften.

Add sea salt, curry powder and dried thyme and stir until fragrant.

Add diced chicken, diced tomatoes, tomato paste, bay leaf and stir well to combine.

Cover and reduce to a simmer for 20 minutes.

Add diced apple and raisins and continue simmering for 20 minutes.

Remove from the stove and discard the bay leaf.  

Divide between 4 portable containers (freeze portions and enjoy when you need lunch in a snap!).

Serve with rice or roasted yams. 

ABOUT THE AUTHOR 

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.