The luteal phase is when progesterone rises, energy dips, digestion slows, and cravings spike. Kabocha itself is naturally sweet and nutty, rich in beta-carotene, and full of slow-digesting carbs that support steady energy and serotonin during PMS. A blend of coconut milk adds nourishing fats to keep blood sugar stable, and a small spoon of marmite adds deep B-vitamin support to help energy servers. Ginger is added as usual to help ease bloating and support digestion, while cinnamon and nutmeg bring a warming quality to calm inflammation and support mood. Balanced and comforting, this minimal-ingredient soup is easy to batch-cook as easy leftovers during the work week.

Ingredients:

Squash Soup

• 1 large kabocha squash (or 2 small) - seeded & sliced into wedges

• 4-5 large carrots - chopped

• 1 large yellow onion - chopped

• 4-6 cloves of garlic - minced

• 1 thumb-sized piece of ginger - peeled and chopped

• 1 carton vegetable broth (4 cups)

• 1 can coconut milk (14oz) (I like Trader Joe’s brand)

• 1 tbsp marmite (optional)

• olive oil, sea salt, and cracked pepper - to taste

Warming Spices

• 1 tsp ground cinnamon

• 1 tsp ground nutmeg

• 1 tsp ground ginger

• 1 tsp dried thyme

• 2 tsp pumpkin pie spice

  • or use 4 tsp of pumpkin pie spice & nothing else

Instructions:

Roast the Kabocha squash:

• Preheat the oven to 425°F

• Place sliced kabocha wedges on a baking sheet and sprinkle with olive oil and salt

• Roast on the middle rack for ~35 minutes until fork-tender and slightly caramelized by the edges

• Wait until the squash has cooled and is easy to handle, then peel off the skin (or scoop out with a spoon) and add the squash meat into a large soup pot

  • optionally, set aside a few cubes to use later as a topping for serving

Sauté the carrots, onion, and garlic:

• While the kabocha is roasting, add chopped carrots into a sauté pan with ~2 tbsp olive oil and sauté for ~5 minutes

• After carrots begin to soften, add in chopped onion and sauté for an additional ~10 minutes until softened

• Finally, add in the minced garlic and sauté for another ~10 minutes until fragrant

• Combine sautéd carrots, onion, and garlic into the same soup pot as the kobocha squash

Make the soup:

• In the large pot with kabocha squash and veggies, add in the chopped ginger, carton of veggie broth, can of coconut milk, ginger, marmite (optional), and warming spice mix

• Cook for ~10 minutes, then allow to cool before hand blending with an immersion blender until smooth

• Cook for another ~ 10 minutes until simmering and adjust seasoning for taste

Serve

• Scoop out soup a measuring cup and top with a drizzle of olive oil (+ any pieces of squash set aside for serving)

Cooking Time: ~1 hour & 15 minutes

Servings: ~6 servings

Check out part I of the dinner bowl series - the follicular phase dinner bowl made with fresh kale, B12 boosting marmite-infused quinoa, protein-rich halloumi, and creamy avocado.

Ingredients:

for veggies + lentils

• 2 tsp ground turmeric

• 2 tsp ground smoked paprika

• 1/4 tsp cayenne pepper

• 1 cauliflower - chopped into florets

• 6 tsp olive oil (divided between veggies & lentils)

• 2 medium beets - peeled and cubed

• 1 - 2 cups brown lentils - cooked per instructions

• sea salt - to taste

• cracked black pepper - to taste

Tzaziki

• 1 medium cucumber - grated

• 1 1/2 cups whole milk greek yogurt (or sub plant-based)

• 4 tbsp fresh lemon juice

• 1/2 tbsp olive oil

• 3 garlic cloves, grated

• 1/4 teaspoon sea salt

• 1/2 cup fresh dill

• 1 tablespoon chopped fresh mint (optional)

Instructions:

for the veggies:

• Preheat the oven to 400°F

• Toss the cauliflower florets with 2 tsp of the olive oil, tumeric, parprika, ceyenne pepper, and a pinch of salt - spread evenly on a large baking tray

• Toss the chopped beets with 2 tsp of olive oil, a pinch of salt, and cracked black pepper - add to the same baking tray as cauliflower

• Bake in the oven on the middle rack for 30 - 40 minutes until tender (removing the cauliflower first if it’s ready before the beets)

for the lentils:

• Line a baking sheet with parchment paper and spread out the

  cooked lentils, top with a pinch of salt and 2 tsp olive oil

• Bake on the top rack of the oven for ~25 minutes until crispy, rotating the tray halfway through

for the Tzaziki:

• Place the grated cucumber on a cheese cloth or towel and squeeze out most of the excess water

• In a medium bowl, combine grated cucumber, yogurt, lemon juice, olive oil, garlic, salt, dill, and mint, and put in fridge chill while veggies & lentils finish cooking

Serve:

• Spread the tzatziki in a shallow bowl and top with cauliflower and beets, then sprinkle with crispy lentils

Cooking Time: ~50 minutes

Servings: 6 servings

Ingredients:

For oatmeal

• 3/4 cup rolled oats

• 1/2 tsp cinnamon

• 1/2 tsp ground ginger

• pinch of nutmeg

• pinch of salt

• 2 tbsp flaxseeds

• 2/3 cup water

• 1/3 cup almond milk

• 2 large medjool dates - chopped

• optional - add in maple syrup for added sweetness

For caramelized pears

• 1/2 tsp cinnamon

• 1 tsp coconut oil

• 1/2 tbsp coconut sugar

• 1 tsp vanilla

• 1/2 fresh lemon, juiced

• 1 tsp fresh grated ginger (optional)

• 1 ripe pear, thinly sliced

Toppings - *per serving*

• 1/3 cup coconut-based yogurt (I like the vanilla chamomile flavor from Cocojune)

• 1 tsp cacao nibs

• drizzle of maple syrup

• extra sprinkle of cinnamon and flaxseeds

• splash of warmed coconut milk

Instructions:

Make the oats:

1. Toast the oats: in a dry pan over medium heat for 2-3 minutes until fragrant, sprinkle in cinnamon, dried ginger, and nutmeg, and toast for 1 more minute

2. Turn down heat to medium-low, add in water and stir to combine. Once simmering, add in almond milk, the chopped date, a pinch of salt, and maple syrup (for optional sweetness)

3. Stir regularly until oats become thick and creamy, then stir in flaxseeds before removing from heat

Caramelize the pears:

4. Warm a small skillet and add coconut oil and wait until melted, then add in cinnamon, coconut sugar, vanilla, lemon juice, fresh grated ginger, and a splash of water - cook until fragrant and sugar has dissolved

5. Add in pear slices and cook until caramelized (~3 minutes per side), then remove from heat

Serve:

6. For each bowl: spread coconut yogurt on the bottom, top with oats, layer with the caramelized pears, and finish with serving toppings (optional)

Cooking Time: ~20 minutes

Servings: 2 servings

The eggplant base offers gut-friendly fiber to ease digestion and stabilize blood sugar. Tomatoes and shallots add antioxidants to reduce inflammation and support skin health during PMS. Coconut milk provides healthy fats that help balance hormones and keep you satisfied. Ayurvedic warming spices help reduce bloat and support circulation and digestion.

Ingredients:

Curry

• 2 medium Japanese eggplants (or 1 regular eggplant)

• 2 tbsp olive oil

• 4-5 garlic cloves, minced

• 1 shallot, finely chopped

• 1 can coconut milk (14oz) (I like Trader Joe’s brand)

• 1 can diced tomatoes (14oz)

  • or make your own with fresh tomatoes

Curry Spices

• 2 tsp garam masala

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp smoked paprika

• 1 tsp sea salt

To Serve

• rice (I like basmati)

• fresh cilantro

• optional - sea salt + fresh cracked pepper to taste

Instructions:

Start making your rice:

1. Follow cooking instructions on the bag to make ~4 servings of rice (I like to use a rice cooker) - while the rice is cooking, begin your eggplant curry

Eggplant curry:

2. Start by heating olive oil in a large pan on medium heat, chop your eggplant into bite-sized pieces, and add to the pan to cook for ~5 minutes until the eggplant begin to soften and brown

3. Build flavor by adding the garlic and shallot, and cooking for ~2 minutes until fragrant

4. Add in your curry spices and toss to combine to make sure the eggplant is well coated

5. Top with coconut milk and tomatoes (including all the juices), then bring to a gentle simmer and cover to cook for ~15 minutes until creamy

Serve:

6. Serve eggplant curry in a bowl over rice, and top with fresh cilantro

Optional: finish with sea salt and fresh cracked black pepper to taste

Cooking Time: ~30 minutes

Servings: ~4 servings

This is my 2nd backyard-garden-inspired favorite to help you make the most of the end-of-summer harvest! A base of eggplant and tomatoes combined with coconut milk and warming spices form this grounding curry that pairs beautifully with a side of rice for the Luteal phase. This recipe is one of my easy go-tos to make ahead of time and freeze for later!

After your period, the follicular phase kicks off new cell regeneration and tissue repair as your body prepares for ovulation. Meals that are vibrant, nutrient-dense, and balanced are key to supporting rising energy levels. This “I need to use my garden kale” inspired dinner bowl combines B12-rich marmite-infused quinoa, with protein-packed halloumi for muscle repair, zesty massaged kale for fiber and vitamin C, and creamy avocado for hormone-supporting healthy fats. Together, these nutrients aid cell repair, digestion, and hormone production, while bright, fresh flavors align with the follicular phase’s naturally elevated mood.

As a South African, if you don’t know what Marmite is yet, you’re missing out! Using marmite instead of salt or veggie stock in quinoa boosts flavor, B vitamins (B12), and magnesium, which support ovarian function, energy metabolism, and healthy neurotransmitter production.

Ingredients:

Quinoa base

• 2 tbsp olive oil

• 4 garlic cloves, minced

• 1 cup white quinoa, rinsed

• 2 cups water

• 1 1/2 tsp marmite (optional add-in for b12 & magnesium)

Protein

• halloumi - 1 package, sliced into 1/2 inch slabs

  • (or) extra firm tofu - with water pressed out and sliced into 1/2 inch slabs

• 1 1/2 tbsp avocado oil for grilling (avocado oil is great for grilling because of the higher smoke point and neutral flavor)

Greens

• 6 cups fresh kale, de-stemmed & chopped (1 1/2 cups per bowl)

• 2 tbsp extra virgin olive oil

• juice of 1/2 lemon

• pinch of salt

Toppings:

• 2 ripe avocados, (1/2 of an avocado per bowl)

• fresh cracked pepper for taste

Instructions:

Cook the quinoa base:

• in a medium pot, heat olive oil over medium heat and sauté garlic until fragrant

• add quinoa and water and bring to a boil

• reduce to a simmer, cover, and cook for ~15 min until water is absorbed

• stir in marmite while quinoa is still hot, adjust salt to taste

Grill your protein:

• heat a grill pan on medium-high

• halloumi: add avocado oil, grill ~2 min per side until golden & crispy

  • if using tofu: brush with avocado oil, grill ~4 min per side until golden & crispy

• wait until your protein cools before cutting into strips or bite-sized pieces (this helps it from drying out, especially if anything is being stored as leftovers)

Massage the kale:

• in a large mixing bowl, combine the chopped kale, olive oil, lemon juice, and salt

• massage the chopped kale for ~2 min to help soften the kale and enhance flavor

Assemble your bowl:

• divide quinoa between bowls, and top with:

  • massaged kale

  • grilled halloumi / tofu

  • fresh avocado (I like mine chopped into bite-sized cubes with a pinch of salt)

• finish with cracked black pepper and serve!

Cooking Time: ~30 minutes

Servings: 4 servings / bowls

Ingredients:

• 1/2 of a fresh mango

• 3 large frozen strawberries

• 1/3 cup frozen raspberries

• 1/2 of a frozen banana

• 1/3 cup unsweetened vanilla almond milk

• 1/2 cup coconut water

• dash of pure vanilla extract

• frozen sea moss gel ice cube

• 1 pitted medjool date,

• 1/2 scoop of vanilla protein powder (I like Four Sigmatic)

• optional - of maple syrup for added sweetness

• optional - 1 tsp mushroom extract (like Rishi)

Instructions:

1. Add all ingredients to a blender processor and combine until smooth, adding in more almond milk or coconut water as needed

2. Taste and add maple syrup for sweetness if desired, and serve immediately

Optional toppings: crushed frozen raspberries for texture

Cooking Time: ~10 minutes

Servings: 1 serving

The banana base is rich in potassium and fiber which can help reduce water retention related to bloating. Bananas also contain vitamin B6 which can help with hormone regulation and easing PMS symptoms. Dark chocolate is rich in magnesium which helps reduce cramps and improve mood.

The vanilla bourbon (my favorite is the one from Trader Joe’s) ties this recipe together beautifully with the caramel texture of the dates and nuttiness of the almond butter. This recipe is easy to make ahead and keep in the freezer for after dinner cravings during your luteal and menstrual phase, it also pairs perfectly with a warm Chickpea Blondie!

Ingredients:

• 3 frozen bananas (thawed for ~10 minutes)

• 3 Medjool dates (pitted)

• 2 tbsp almond butter

• 2 tsp vanilla extract (I like Trader Joe’s bourbon vanilla extract)

• 1 tbsp vanilla bean paste (I like Trader Joe’s bourbon vanilla bean paste)

• 2 tbsp cocoa nibs and/or dark chocolate chips

• optional - maple syrup for added sweetness

• Note - if you don’t have Trader Joe’s bourbon vanilla products - use regular vanilla extract and vanilla bean paste and add in 1/2 shot of bourbon

Instructions:

1. Add all ingredients to a food processor and combine until smooth, taste and add maple syrup for added sweetness if desire

2. You can have some immediately like soft serve and then pour into a wide freezable container and freeze for ~3 hours until frozen like hard ice cream

3. To serve, use an ice cream scoop for that perfect ice cream store-style scoop

Cooking Time: 15 min. (+3 hrs. to freeze)

Servings: ~6 big scoops

Kabocha squash provides complex carbs that support serotonin production to aid in stabilizing PMS mood swings, while tofu and wild rice add plant-based protein to help stabilize blood sugar and provide steady energy. Full-fat coconut milk offers healthy fats, and red curry paste with antioxidant-rich vegetables like bell pepper, carrots, and kale offer a nourishing, anti-inflammatory base. Topped with fresh herbs, lime, and a pinch of chili flakes, this bowl brings together warmth, flavor, and hormone-friendly nutrition.

Ingredients:

Add - Ins:

• 1 small kabocha squash (or 1/2 of a large)

• 1 cup cooked wild rice, seasoned with salt (or sub black or jasmine rice)

• 1 block extra-firm tofu, cubed and pan-seared in avocado oil

Curry - Produce:

• 1 small yellow onion, chopped

• 5 cloves garlic, minced

• 1 thumb sized piece fresh ginger, minced

• 2 red bell peppers, sliced thinly

• 3 carrots, peeled and sliced

• 2 cups chopped tuscan kale

• Juice of 1 lime

Curry - Other:

• 1 1/2 tbsp coconut oil

• 2 cans full-fat coconut milk (I like the Trader Joe’s one)

• 4 tbsp Thai red curry paste

• 2 tbsp tamari (or soy sauce)

• 1 tbsp coconut sugar (or maple syrup)

• Salt to taste

Toppings (Optional):

• Fresh green onion, or cilantro / Thai basil

• Thai red chili flakes

• Fresh lime wedges

Instructions:

1. Roast the Squash

• Preheat oven to 350°F

• Peel, scoop out the center, and cube the kabocha squash into 1/2-3/4 inch bites

• Toss with avocado oil and spread on a parchment-lined sheet pan, sprinkle with salt & tumeric (optional) and roast for 25 - 30 minutes until tender and golden

2. Cook the Rice

• Cook wild rice according to package directions

• Once done, season with salt, fluff with a fork, and set aside

3. Make the Curry

• In a large skillet, heat coconut oil over medium heat, add onion with a pinch of salt, and sauté 3–5 minutes until translucent

• Add garlic, 1/2 of the shredded ginger, bell peppers, & carrots and cook another ~5 minutes until just tender

• Stir in the coconut milk, red curry paste, tamari, coconut sugar, and simmer for 15 minutes, stirring occasionally, add in tuscan kale and continue to simmer until the kale wilts

• Remove from heat, stir in lime juice, other half of fresh ginger, and adjust seasoning to taste (using the salt, sugar, lime, red curry paste, and tamari)

4. Cook the Tofu

• While curry simmers, pan-sear tofu cubes in avocado oil over medium-high heat for 8-10 minutes until golden on all sides

5. Assemble

• Fold in roasted squash and tofu just before serving to maintain texture

• Serve curry with wild rice and top with herbs, chili flakes, and fresh lime juice

Cooking Time: ~1 hour

Servings: ~6 bowls

Notes / FYI:

Ingredients:

Golden Glow Mix - Ingredients

• 1/2 tsp ground turmeric

• 1/2 tsp ground ceylon cinnamon

• 1/2 tsp ground (or fresh) ginger

• 1/2 tsp vanilla bean extract

• pinch of ground black pepper

Hot Cocoa Base

• 1 cup almond milk (I use MALK brand un-sweeted vanilla almond)

• 1 tsp coconut oil

• 1 tbsp date syrup (or maple syrup)

• 2 tbsp shaved dark chocolate (70%+ cocoa)

• Golden Glow Mix (see below)

Instructions:

1. Make your Golden Glow Mix by combining together ingredients

2. Make your hot cocoa base by heating* the almond milk on a stovetop until almost simmering, and stirring in the coconut oil, syrup, dark chocolate shavings, and then Golden Glow Mix

3. Froth using a hand frother and serve immediately (optional

• *Tip: opt for an endocrine safe heating method for heating up the almond milk, such as using a stainless steel pot

Cooking Time: ~15min

Servings: 1

Notes / FYI: multiply everything by 4 to store for future batches :)

Instructions:

1. Add all ingredients to a blender and blend until smooth, use the coconut water as needed to add in while blending for a smooth consistency

2. Serve immediately :)

Ingredients:

Fridge / Freezer:

• 1/3 cup frozen blueberries (organic*)

• 1/3 cup frozen raspberries (organic*)

• 5 large frozen strawberries (organic*)

• 1/2 of a frozen banana

• 1/2 of a fresh banana

• 1/2 cup unsweetened almond milk (I use MALK unsweetened vanilla almond milk)

• 1 serving vanilla vegan yogurt (I use Cocojune vanilla chamomile)

• Pressed coconut water (use as needed)

• Optional - 1 tbsp sea moss gel (for added vitamins & minerals)

*berries are often on the ‘dirty dozen’ list - buy organic if possible

Pantry :

• 1/2 tbsp flax seeds

• 1/2 tbsp chia seeds

• 1/2 scoop vanilla protein powder (I use Four Sigmatic vanilla organic protein)

• 1 large medjool date (for jammy sweetness)

• dash of pure vanilla extract

Cooking Time: ~10 minutes

Servings: 1 serving

Instructions:

1. Roast eggplant on a sheet pan in the oven at 400°F - toss cubed eggplant with paprika, olive oil, salt, and pepper and roast for 25–30 min until tender

2. Make the cucumber salad by combining all ingredients in a bowl and tossing well - store in the fridge to chill before serving

3. Pan-fry the halloumi (or tofu) until both sides are crispy and golden, remove from heat and wait to cool before cutting into long slices

4. Warm the tortillas on a dry skillet or wrap in foil and warm in the oven

5. Assemble tacos by filling warmed tortillas with eggplant, Halloumi, and topping with the cucumber salad, and pickled red onion (or pomegranate)

Instructions for Pickled Red Onions:

• Thinly slice 1 medium red onion (using a mandoline helps) and add to 10 oz mason jar with 1 crushed clove of garlic and 1 tsp black peppercorns

• In a medium saucepan, heat on medium heat 1 cup white vinegar, 1 cup water, 3tbsp cane sugar, and 2 tbsp salt - stir until the sugar and salt dissolve (~1 min)

• Let cool to room temp and pour over the onions in the mason jar and store in fridge - onions will be ready to eat in ~1 hour and keep for ~3 weeks

Ingredients:

• 1 eggplant, cubed

• 1 block halloumi, cut in 4 slabs (or switch for tofu to make these vegan)

• 1 bag mini tortillas (I like the GF almond flour tortillas from Trader Joe’s)

• Pickled red onion for topping (or can sub pomegranate)

• Paprika

• Olive oil, salt, and pepper

Tzatziki Inspired Cucumber Topping:

• 1 cucumber, chopped in small cubes

• 3 spring onions, thinly sliced

• 1/2 bunch chopped dill

• 1 bunch chopped chives

• 1 tbsp mayo

• 2 tbsp sour cream

• 2 tbsp plain greek yogurt

• 1 tsp dijon mustard

• 1 tsp seeded mustard

• 1/2 lemon - juiced

• sea salt + fresh cracked black pepper

Cooking Time: ~1 hour

Servings: ~2 servings (6 tacos)

The salad’s kale base and lemon-olive oil dressing provide cleansing antioxidants that support liver detox, which is essential as estrogen starts to rise. White beans offer plant-based protein and fiber to stabilize blood sugar and support rising energy. Avocado and superfood seeds deliver healthy fats, zinc, vitamin E, and magnesium which are essential for healthy hormone production, sustained focus, and glowing skin before ovulation.

Ingredients:

Salad:

• 6 cups kale (1 bag / 1 bunch), de-stemmed * chopped

• 1 cup cooked white beans

• 1 ripe avocado, cubed

• 3 tbsp toasted pumpkin seeds

• 3 tbsp toasted sunflower seeds

• 2 tbsp hemp seeds

Dressing:

• 1 lemon - freshly squeezed

• 1/4 cup extra virgin olive oil

• 1/2 tbsp Dijon mustard

• 1/2 tbsp maple syrup

• sea salt + fresh cracked black pepper

Instructions:

1. Make your dressing - in a small bowl, whisk together lemon juice, olive oil, mustard, maple syrup, salt, and pepper

2. In a large mixing bowl, massage the dressing into your chopped kale for ~2 min to help soften the kale and enhance flavor

3. Gently toss in white beans, cubed avocado, and superfood seeds (pumpkin, sunflower, hemp) and serve

Cooking Time: ~15 minutes

Servings: 4 servings

Chickpeas and almond flour provide fiber and plant-based protein to help stabilize blood sugar, while tahini and peanut butter add healthy fats and dark chocolate provide magnesium to help balance mood and reduce cramps.

Ingredients:

• 1 can of chickpeas (14oz can)

  • chickpeas need to be drained, rinsed, and rubbed well with a paper towel to remove all skins - this will help make for a super smooth batter

• 1/3 cup maple syrup

• 3 tbsp tahini

• 3 tbsp natural peanut butter

  • i’ve also used the Peanut Butter Company’s white chocolate peanut butter which is really good but not the healthiest ;)

• 1/4 tsp baking powder

• 1/4 tsp baking soda

• 1/3 cup almond flour

• 1/3 cup chopped dark chocolate (70% cacao or higher) + 2 tbsp for topping

• dash of vanilla extract + pinch of sea salt

• flaky sea salt for topping

Instructions:

1. Preheat oven to 350°F and line an 8x8 baking pan with parchment paper oiled with coconut oil

2. In a food processor, combine chickpeas, maple syrup, tahini, peanut butter, baking powder, baking soda, vanilla, and salt and blend until mixture is super smooth

3. Slowly add in almond flour and blend for another ~30 seconds until fully mixed

4. Fold in chopped dark chocolate, pour batter into the lined pan, and smooth out batter into the corners of the pan

5. Sprinkle batter with the extra 2 tbsp of chocolate and bake for in the oven ~30-40 minutes (or until the edges are golden and the center is set)

6. When done, remove from oven, sprinkle with flaky sea salt, and let cool in the pan for at least 15 minutes before removing from pan to cool on a cooling rack for ~1hr (if you try to cut these early they’ll likely break)

7. Cut into ~12 squares and serve - these hold well in the fridge and get even better overnight as they set. Store in fridge in an air tight container for ~5 days.

I like warming one up quickly and serving with chocolate PB banana nice cream as a healthy PMS-friendly dessert to make during your luteal phase and keep for curbing cravings into your period.

Cooking Time: ~15min prep / ~1.5h until ready to serve

Servings: 12

Beets are great for supporting liver function and circulation, while tahini and olive oil provide healthy fats to balance mood and blood sugar.

PS: double the recipe for beautiful and healthy party snack

Ingredients:

• 1.5 pounds red beets - peeled & quartered

• 1 head of garlic

• 1/4 cup olive oil (extra-virgin) + extra for serving

  • 2 tbsp for roasting beets + 2 tbsp for blending + extra for drizzle

• 1/4 cup tahini

• 1/2 lemon (juiced)

• Pinch of kosher sea salt

• 1 tbsp za’atar

• Pita for serving

• Optional - crumbled feta for topping

Instructions:

1. Preheat oven to 375°F.

2. Peel and quarter beets and add to baking dish, drizzle with 1 tbsp olive oil, and cover with foil

3. Slice the head of garlic in half way across through the middle, drizzle each side with 1/2 tbsp olive oil and wrap both in foil

4. Roast both beets and garlic in the oven for ~40-50 minutes until tender, set aside to cool for ~10 mins

5. Squeeze garlic from its shell and add beets to a food processor along with tahini, lemon juice, salt, and remaining 2 tablespoons of olive oil - blend until smooth

6. To serve, spoon your dip onto a serving dish, sprinkle with za’atar, drizzle with olive oil, and optionally top with crumbled feta and serve with warm pita (I like to drizzle the pita with olive oil and toast on the stove)

Cooking Time: ~1 hour

Servings: ~4 servings

Servings: store leftovers in an air-tight container in the fridge for up to 5 days

Instructions:

1. Add all ingredients to a blender and blend until smooth

2. Optional: top with fresh berries

• Tip: you can make this a thicker consistency for a smoothie bowl by only adding in almond milk as needed (you will likely only need a tbsp or two)

Ingredients:

Pantry:

• 1 tbsp hemp seeds

• 1 tsp beetroot powder

• Optional - 1 tbsp chia seeds or flax (for extra omega-3s)

• Optional - 1 tbsp honey (for extra sweetness)

Fridge / Freezer:

• 1 frozen banana

• 1/3 cup frozen strawberries (organic*)

• 1/3 cup frozen blueberries

• 1 packet frozen unsweetened açai (I use Sambazo)

  • or sub 1 tsp açai powder + a hand full of ice

• 1 tbsp vanilla vegan yogurt (I use Cocojune vanilla chamomile)

• 1/2 cup unsweetened almond milk (I use MALK unsweetened vanilla almond milk)

• Optional - 1 tbsp sea moss gel (for added vitamins & minerals)

*berries are often on the ‘dirty dozen’ list - buy organic if possible

Cooking Time: ~10 minutes

Servings: 1 serving

Instructions:

1. Make oatmeal by heating up water in a pot on the stove until boiling, stirring in oatmeal with vanilla & salt, and reducing heat to simmer for ~5-8 minutes until most of the water cooks off and oatmeal reaches your preferred consistency

2. Stir in cinnamon, flax seeds, butter, and honey

3. Add to bowl for serving, top with fresh and dried berries and drizzle with honey and any other optional toppings

• Tip: for a thicker oatmeal, use less water (~3/4 cup) - and for a thinner oatmeal use more water (~1 cup). The longer you cook the oatmeal, the thicker it will get!

Ingredients:

• 3/4 cup + 1 tbsp water

  • you can combine or switch out water with coconut or oat milk for a creamier texture

• 1/2 cup rolled old-fashioned oatmeal

• 1/4 tsp vanilla

• pinch of salt

• 1/4 tsp ceylon cinnamon

• 1 tbsp flax seeds

• 1 tbsp grass-fed butter (or coconut oil)

• 1 tbsp local honey (or maple syrup) + extra for drizzling

• 2 tbsp dried goji berries

• 1/2 cup chopped fresh blackberries + raspberries

  • organic if possible - berries are often on the ‘dirty dozen’ list

  • if you can’t find fresh berries - frozen berries heated up in a sauce pan with a dash of vanilla and honey (or maple syrup) is a great warming alternative

• + optional toppings: chia cherry berry jam, almond butter, sliced almonds

Cooking Time: ~20 minutes

Servings: 1 serving

Instructions:

1. Add all ingredients to a blender and blend until smooth

2. Optional: top with cocoa nibs

• Tip: add the ice in last and blend gradually to help with mixing

Ingredients:

Pantry:

• 1 medjool date

• 1/2 scoop vanilla protein powder (I use Four Sigmatic Sweet Vanilla Protein)

• 1 Tbsp chia seed

• 1 Tbsp Dutch process cocoa powder

• Pinch of Himalaya sea salt

• Dash of ceylon cinnamon

• Optional topping - cocoa nibs

Fridge / Freezer:

• Hand full of ice

• 1 frozen banana

• 1 Tbsp vanilla vegan yogurt (I use Cocojune Vanilla Chamomile)

• 1 Tbsp tahini

• 1 Tbsp sea moss gel

• 1/2 cup unsweetened almond milk (I use MALK unsweetened vanilla almond milk)

• 1/2 cup coconut water (I like Vita Coco pressed natural)

Cooking Time: ~10 minutes

Servings: 1 servings