I still hold true to the principles of hormonal balance outlined in The Hormone Diet, but I have evolved the plan to specifically target the science of fat loss. I am starting a weekly series to tweak Keto recipes and make them more hormonally balanced and safe for long term fat loss. Here is the original […]

This Starchy Carb free meal is an excellent choice for our Bootcamp participants or anyone on The Hormone Diet. 2 pounds asparagus, trimmed 1 tablespoon extra-virgin olive oil 2 cloves garlic, minced Sea salt and pepper to taste 4 skinless salmon fillets (4 ounces each) Olive oil cooking spray 1 tablespoon chopped fresh dill, thyme […]

If you wanted to create the perfect smoothie with potent anti-inflammatories, as well as antiviral, antibacterial and antifungal constituents, look no further than adding turmeric.  This is also the perfect post-workout shake to aid healing and muscle growth with the high-GI fruit combined with whey protein! Ingredients: 1 cup hemp or coconut milk 1/2 cup […]

BIngredients: 1 cup broccoli, chopped in small florets 1/2 cup shelled edamame 1 stalk sliced green onion 1/8 cup chopped almonds 1/8 cup almond butter 1/2 tbsp. rice vinegar OR if avoiding sugar use Apple Cider Vinegar 1/2 tbp. Tamari 1/2 tbsp. maple syrup 1/2 tbsp. sesame oil 1/2 minced garlic clove 1 tbsp. water […]

(4-5 servings) INGREDIENTS: Olive oil – 1 to 3 tbsp or I used Olive oil spray from Presidents Choice Organics 1 large white onion, chopped 2 to 4 bulbs of garlic, minced (Or more!) 2 packages of Taco Seasoning – Presidents Choice Blue Menu Taco Seasoning or Flavor God Taco Tuesday, Do not use Old […]

Ingredients: 1 of each red, yellow, orange peppers 2 small zucchini chopped 2-3 yellow onions 2-7 garlic cloves (personal preference – I used 7!) 1 lb of ground turkey 1 lb of ground chicken 1 can tomato paste 2 – 28oz can diced tomatoes (I blended 1 can blended to eliminate chunks, the 2nd can […]

Ingredients: Coconut Oil Spray (Spectrum is brand I use) Fresh Organic Garlic – 2-4 tbsp pressed Fresh Ginger – 2-4 tbsp grated Spanish white onion 2 packages of Asian Home Gourmet Spice Paste (red or green) 2-3 zucchinis 1 bag of fresh green snow peas 1 bag of fresh green peas 1 head of broccoli […]

Ingredients: 2/3 cup brown rice or quinoa, uncooked 2 1/2 cups broccoli, chopped 2 tbsp extra virgin olive oil 3 3/4 tbsps. Tamari 3 3/4 tsps. Sesame oil 530 gram (16oz) of extra firm organic NON GMO tofu -Cook rice or quinoa according to package directions -Preheat oven to 350F and line with parchment paper -Toss […]

2 cups almond flour 1 tsp  baking powder  2 eggs 1/4 cup softened butter or coconut oil 4 tablespoons coconut sweetener OR honey OR maple syrup 1 teaspoon  pure almond extract 1 teaspoon  pure vanilla extract 3 tablespoon full-fat, unsweetened coconut milk dash of salt 1 cup dried or fresh blueberries (I used freeze-dried blueberries with […]

Start 2019 off with this tasty, filling and starchy carb-free recipe from The Hormone Boost  Serves 2 Ingredients: 2 Cooked boneless skinless chicken breasts (4-5 ounces each), sliced 2 cups shredded red cabbage 1 cup shredded green cabbage 1 large carrot, julienned or shredded 1 red bell pepper, julienned 1 cup chopped fresh cilantro 1/2 avocado, […]

6 beefsteak tomatoes, halved and cored 2 carrots, in 1/2 inch slices 1 small zucchini, in 1/2 inch slices 1 large onion, sliced 1 sweet potato, in 1/2 inch slices (omit this if making this in week 1 of Supercharged Hormone Diet detox) 2 leeks, white and green parts only, thoroughly washed and cut into […]

A perfect meal for turkey leftovers! Ingredients: 4 leaves iceberg lettuce 4 slices cooked turkey, chicken or plant based protein 1/2 cucumber, sliced 250g hummus sprinkle of paprika Instructions: Top a lettuce leaf with a slice of turkey, cucumber, hummus and paprika, then, as if it were a sandwich, wrap it up with another piece […]

   (Low Carb) (Serves 3) Ingredients: 3 boneless skinless chicken breasts 3 sprigs fresh rosemary 1 tbsp organic butter 2 tbsp olive oil 6 cloves of garlic (thinly sliced) 1 bunch of rapini Juice of one lemon Sea salt and pepper to taste   Directions: Preheat oven to 425 Add 1 tbsp of olive oil […]

1 whole omega-3 egg 3 large egg whites 1-ounce goat cheese 1 tablespoon chopped onion Se salt and pepper to taste 1-2 teaspoons extra-virgin olive oil ½ cup frozen green peas 1 ¼ cup frozen spinach Directions: Preheat the over to 350 F Beat the egg and egg whites in a medium-sized bowl with a […]

Starchy Carb-free Serves 2 3 cups of mixed greens or kale ½ cup diced cucumber ½ cup cherry tomatoes ¼ cup chopped celery ¼ avocado, chopped 2 tablespoons of chives 1 can light tuna, in water 1 tablespoon extra virgin olive oil 1 tablespoon rice wine vinegar Juice of ½ lemon 1 teaspoon unpasteurized honey […]

While fruit smoothies are healthy and delicious, sometimes they can contain a lot of unnecessary sugar. Control your blood sugar in the morning and boost your metabolism and thyroid with this chocolatey breakfast beverage. Plus, this smoothie has a whopping 30 grams of protein which will keep you full and energized throughout the day. Ingredients […]

½ cup onion, diced 1 tablespoon olive oil 1 tablespoon minced ginger 1 cup peeled and chopped carrots 3 cups vegetable stock ¼ teaspoon pepper ¼ teaspoon dried thyme ¼ teaspoon minced fresh garlic 2 chicken breasts, skinless and boneless (approximately 4 to 5 ounces each), grilled or baked In a large saucepan, cook the […]

This festive fall salad is full of energy-boosting and hormone balancing ingredients that will keep you full and satisfied. Make it for dinner and have leftovers for lunch the next day! Serves: 5 INGREDIENTS 1 cup uncooked tri-color quinoa 2 oz. crumbed goat cheese or feta cheese 1 cup cubed and roasted squash 1 apple, […]

Starchy Carb-Free and On The Go Protein   Serves 6-8   1 tablespoon extra virgin olive oil 2 cups sliced button mushrooms 1 yellow onion. diced 1 package (10 ounces) fresh spinach 1/4 cup water 8 eggs 1 cup shredded allegro cheese (optional) sea salt and pepper to taste Preheat over to 375 degrees Fahrenheit. In […]

It’s starting to cool down outdoors so now is the time to start making hormone friendly soups! Ingredients: 2 tbsp olive oil 1/2 cup chopped onions 1 clove garlic, chopped 1 tbsp chipotles in adobo sauce 1 tsp ground coriander 1 tsp ground cumin 1/8 tsp ground allspice 2 tsp coconut sugar 2 cups pumpkin […]

  1 handful kale or spinach  1 tablespoon unsweetened shredded coconut  1/2 cup unsweetened vanilla almond milk   Dash of nutmeg and cinnamon  1 tablespoon hemp seeds  1 serving fiber supplement  1 serving vanilla protein powder    Protein: 32 g  Carb: 15.5 g  Fat: 16.5 g  Fiber: 8 g   From Dr. Natasha Turner ND’s The Hormone Boost

1-3 cloves of garlic 1/2 cup chopped broccoli 1/2 cup snow peas 1 green onion, sliced Sea salt and pepper to taste 1 red bell pepper, sliced 1 1/2 teaspoons curry powder 1/2 teaspoons turmeric 2 tablespoons chopped cashews 1/2 peeled and minced fresh ginger 1 small jalapeno pepper, minced 1 teaspoon extra virgin olive oil […]

(2-4 servings)   3 Organic Carrots (peeled and washed) 1 Organic Beet (peeled and washed) 2 Organic Red Apples (washed and cut) 6 Organic Kale Leaves ½ inch of ginger root ½ organic lemon, peeled   Directions: If you don’t have a juicer, just use a blender filled with one to two cups of water. Place […]

  1 cup of oats 1/4 cup of ground flax 1 tablespoon of chia seeds 1/4 cup of unsweetened coconut flakes 1/2 cup of vegan dark chocolate chips (optional) 1/2 cup of almond butter or natural peanut butter 1/4 cup of honey 1 teaspoon of vanilla   Mix all the dry ingredients together. Add the almond […]

Tart and sweet superfood smoothie (Serves 2) that is fantastic for on the go or to have made at home for a refreshing drink on a hot summer’s day. 1 ripe nectarine or peach, sliced 1 heaping cup fresh or frozen cherries (add less ice if using frozen) 3/4 cup liquid (water or other non-dairy milk) 1-2 limes, juiced Handful […]

1/2 cup shredded carrot   1 tablespoon shredded unsweetened coconut   1/4 cup unsweetened almond milk   2 tablespoons walnuts   2 teaspoons coconut oil   1 teaspoon cinnamon   Nutmeg to taste  1 serving fiber supplement  Water as needed   1 serving vanilla protein      Protein: 33.2 g  Carb: 17.2 g  Fat: 19.3 g  Fiber: 8 g   From Dr. Natasha Turner ND’s The Hormone Boost

Snickerdoodle Cashew Smoothie (Fruit-Free)   1 tablespoon cashew butter   1 cup unsweetened vanilla almond/coconut milk   1 tablespoon hemp seeds  1 teaspoon cinnamon  1 teaspoon vanilla extract   1 serving fiber supplement   1 serving vanilla protein       Protein: 37 g  Carb: 16 g  Fat: 14.7 g  Fiber: 9 g    From Dr. Natasha Turner ND’s The Hormone Boost

(serves 4) Ingredients:  1 Lemon (juiced) 1 tbsp Red Wine Vinegar 1 tbsp Oregano (dried) 2 tbsps Extra Virgin Olive Oil (divided) 16 ozs Chicken Breast (boneless, skinless, diced into cubes) 1 Zucchini (large) 1 Yellow Bell Pepper 1 cup Red Onion 2 cups Cherry Tomatoes 8 Barbecue Skewers Directions: 1. Combine the lemon juice, red wine vinegar, oregano and 1/2 of the olive oil […]

1–2 tablespoons organic instant coffee, or Swiss water–processed decaf instant coffee, or about 1/2 cup brewed coffee  1 tablespoon unsweetened cacao nibs   1 cup unsweetened almond milk (less if using brewed coffee)  1 tablespoon almond or hazelnut butter (or 2 tablespoons hemp seeds)   Cinnamon to taste  1 serving fiber supplement   1 serving chocolate or vanilla protein powder  […]

(Serves Four) 2 tablespoons extra-virgin olive oil 1 small onion, finely chopped 1 Granny Smith apple, cored, peeled and finely chopped 1 cup unsweetened apple cider 1 teaspoon ground ginger 1 teaspoon ground cinnamon 3 1/2 cups organic low-sodium vegetable stock Salt and pepper to taste Desired protein option (cottage cheese, Greek yogurt or high […]

  1 medium zucchini 1 medium cucumber 1 cup cherry tomatoes halved 1 juice of lemon 2 tablespoons olive oil 2 tablespoons fresh basil minced 1 teaspoon dijon 1/2 teaspoon Celtic Sea Salt 1/4 teaspoon pepper 3/4 cup Tre Selle low-fat ricotta per person for protein In the bottom of a medium bowl, whisk together the lemon, olive oil, basil and dijon with salt and pepper. Trim both ends of the […]

This festive red and white dish is a perfect addition to any Summer festivities you might be attending! Ingredients: 1/4 cup plain goat yogurt or 0% greek yogurt 1/2 scoop vanilla protein powder 1/2 –1  frozen banana 1/2 cup frozen strawberries 1 tablespoon almond butter 1 tablespoon flax seeds 1/2 teaspoon cinnamon Splash of water […]

Ingredients: 2 onions, diced 3 cloves garlic, minced 3 tablespoons of butter 2 tablespoons of fresh ginger, grated 2 tablespoons of coconut sugar 2 teaspoons of chili powder 3/4 teaspoon ground coriander 3/4 teaspoon of ground turmeric 1/2 teaspoon cinnamon 1/2 teaspoon cumin 1/2 teaspoon salt 1/2 teaspoon pepper 1 can diced tomatoes (low sodium) […]

  1/2 small avocado (or 1/4 regular-sized one)  1 cup vanilla almond milk, unsweetened   1/4 cup peppermint herbal tea    1 teaspoon cacao powder or 1 tablespoon unsweetened cacao nibs    3–5 drops peppermint oil    1 serving fiber supplement  1 serving chocolate protein powder    Protein: 33 g  Carb: 16 g  Fat: 12.5 g  Fiber: 9 g  Recipe from Dr. Natasha Turner ND’s The Hormone […]