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Nourishing Recipes forHormone Health

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Simply combine all the ingredients in a bowl and mixwell until the buckwheat is thoroughly combined. Transfer the mixture to lined baking trays.If your oven goes down to 60C then dry them for 4-6hours. Alternatively cook them like granola - 180C for20-30 minutes stirring occasionally through cooking.

RECIPESBreakfast Option

Chocolate BuckwheatiesA delicious healthy snack or breakfast option. Buckwheat isa great slow releasing grain and packed with fibre tosupport digestive health. A great source of mineralsincluding magnesium to support healthy energy and stresslevels. A rich source of antioxidants known to help lowerinflammation and support heart health such as rutin andquercetin.

200g buckwheat groats - soaked for 1 hour and drained orsoaked overnight40g desiccated coconut2tbsp cacao powder2-3 tbsp maple syrup or low carb syrupPinch of sea saltoptional - 1tsp baobab powder

Vietnamese Prawn SaladA delicious main course salad - tangy and zesty thanks tothe delicious lime and chilli dressing. For a vegan optionuse canned chickpeas or pan fried tofu instead of prawnsand replace the fish sauce with extra soy sauce.

Serves 4300g raw prawns, fresh1tbsp olive oil or coconut oil2 pak choy, halved or quartered lengthways2 large carrots, cut into fine strips, julienne1 red pepper, cut into fine strips1 yellow or orange pepper, cut into fine strips1 cucumber, deseeded and cut into strips, julienne1 red onion, dicedHandful of fresh coriander leaves, choppedHandful of fresh mint leaves, chopped Dressing2 red chillies, deseeded and chopped1/2 tsp lemon grass puree or 2 lemon grass stalks chopped1/2 tsp chopped garlic, (2 garlic cloves)1/2 white onion, chopped1tbsp fresh ginger chopped3tbsp fish sauce2tbsp tamari soy sauce3tbsp xylitol6tbsp lime juicepinch of black pepper 

Dry the prawns in kitchen towel.Heat the oil in a large saute pan and fry the prawns for2-3 minutesuntil pink all over and cooked. Remove from the pan.Place the pak choy in the same pan and saute for aminute just to wilt slightly.Place all the prepared vegetables in a large bowl andtoss in the pak choy and prawns.To make the dressing simply place all the ingredients ina blender or nutri bullet and process until smooth.Season to taste.Pour a little of the dressing onto the salad, scatter overthe fresh herbs and toss lightly again.Place on plates and serve with the dressing on the side.You can keep the extra dressing in the fridge for up to 1week.

Place the kale in a large bowl. Place all the other ingredient in a blender and processuntil smooth. Pour the tomato mixture over the kale and then withyour hands massage it into the kale. Spread the kale out over several baking sheets lined withnon stick parchment or teflex. Bake in the oven at 160C for 30 minutes stirringoccasionally. Turn off the oven and leave to crisp up.You can also dry them at 60C for 4-6 hours in the oven ifyour oven goes down to this temperature.

Tomato Vinegar Kale Crisps

A wonderful tangy kale crisp. You do not need to have adehydrator to make your own kale crisps - simply bake in anoven and then leave them in the warm oven to crisp upfurther.

200g chopped kale leaves1 tomato3tbsp apple cider vinegar1tsp garlic salt1tsp xylitol6 sundried tomatoes1/2 tsp smoked paprika1-2tbsp water to blend

Place the coconut oil, xylitol, cacao butter and tahini ina small pan and heat gently to dissolve the oil. Beatwith a wooden spoon. Add the remaining ingredients and beat well. For asmoother texture you can pour this into a nutribulletand blend briefly. Pour into a lined baking tin and place in the fridge for1-2 hours to set. Cut into pieces.

Maca Tahini Fudge

A wonderful healthy indulgent treat and a great way tosneak in some protein and superfoods. You can either usea 20cm square tin or a 2lb loaf tin in this recipe. Cut intosmall pieces and keep in the fridge or freeze.

Makes around 20 pieces

80g coconut oil40g xylitol80g cacao butter80g tahini60g vanilla protein powderpinch of salt2tbsp maca powder1tsp vanilla extractoptional - add in a little baobab or lucuma powder ifwishsed

Seeded Crackers

A fabulous way to cram in plenty of healthy fats,protein and fibre as well as phytoestrogenic seeds.These will keep well in an airtight container

Makes around 24 crackers

60g almonds60g hazelnuts60g pumpkin seeds125g sunflower seeds70g flaxseeds70g chia seeds30g psyllium husks30g ground flaxseed60g melted coconut oil1 egg – optional 1tsp salt or garlic salt1tbsp nutritional yeast flakes 200ml warm water – if not using the egg you may needa little more water

Place the almonds, hazelnuts, and pumpkin seeds intoa food processor and process to form a fine coarseflour. At this point all the remaining ingredients andpulse to combine. If you want more whole seeds inyour crackers you could simply beat all theseingredients into the flour by hand to avoid breakingthem up too much. You should have a soft slightly wetdough. Divide the dough into two pieces Preheat oven to 170C. Place half the dough on to a piece of baking parchmentthen cover with cling film. Roll into a rectangle. Placethe baking parchment on a tray then cut the rectangleinto small crackers with a knife. Repeat with theremaining dough. Bake the crackers for 20 minutes. Flip the dough overand bake for another 20 minutes. If you want themcrisper you may wish to leave them in the oven for alittle longer. Allow to cool then place in an airtight container.

Variations - sweet option - try using 30g cacao powder, 30gxylitol or a few dates blended

Savoury variations - I like to add in sundried tomatoes,olives or chopped tomatoesT

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