Recipes from Healthy Hormones


Mushroom and Ricotta CrepesSML

Preparation 15 mins
Cooking 15 mins
Serves 2

Despite its name, buckwheat is a seed and does not contain any wheat or gluten. It is full of protein, magnesium and B vitamins. In keeping with our philosophy of prepping as much as possible in advance, these crepes can be frozen and reheated. Try making a double batch and using them to make toasted crêpe wraps for lunch. For best freezing results, lay a sheet of baking paper between each one.

1 tablespoon olive oil
1 French shallot, finely chopped
1 tablespoon butter
300 g (10½ oz) brown mushrooms, quartered
1 teaspoon coriander seeds
1 teaspoon sage leaves, finely chopped
1 teaspoon rosemary leaves, finely chopped
1 handful rocket (arugula) leaves
1 tablespoon chopped walnuts
3 teaspoons ricotta cheese

100 g (3½ oz/¾ cup) buckwheat flour
2 eggs
250 ml (9 fl oz/1 cup) milk
butter, for frying

Put the olive oil and shallot in a medium frying pan and cook over medium heat for a few minutes. Add the butter, mushrooms, coriander seeds, sage and rosemary and cook gently for about 10 minutes, then add a few tablespoons of water to get the pan juices flowing.

While this is cooking, make the crepes. Combine the ingredients in a bowl and whisk together. Melt some butter in a medium frying pan.

Pour in a small amount of batter and spread evenly to cover the pan as thinly as possible. Cook until you see bubbles form, then flip the crepe over. They take a few minutes each side. Repeat to make a second crepe.

To serve, place a crepe on each plate and divide the mushroom mixture between them on one half of each crepe. Top with some rocket, walnuts and ricotta, then fold the crepe over and serve.

Download printable recipe (PDF)


Seed Crackers

Seed crackers

Preparation 10 mins
Cooking 50 mins
Makes 10 crackers

Sometimes you just need something crunchy to eat! These crackers are great to have on hand for an easy satisfying lunch, or to serve with soup. The linseeds (flaxseeds) are excellent for those with PCOS as they help to keep blood-sugar levels stable with their unique combination of fibre, ‘good’ fats and protein. Don’t worry if a few crumbs break off, just use them to scatter onto other food. Keep any leftover toasted seeds in a container ready to put on salads and soups.

160 g (5¾ oz/1 cup) linseeds (flaxseeds)
1⁄3 cup mixed sunflower seeds, pepitas (pumpkin seeds), chia seeds and sesame seeds
3 tablespoons almond meal
2 teaspoons garlic powder
1 teaspoon smoked paprika
olive oil spray, for greasing

Preheat the oven to 180°C (350°F). Line a baking tray with baking paper.

Combine all the ingredients in a bowl with 310 ml (10¾ fl oz/1¼ cups) of water and stir. Set aside for 15 minutes.

Spray the baking tray with olive oil spray and press the mixture evenly onto the tray to about 5 mm (¼ inch) thick. Use a knife to cut the mixture into 10 rectangles; that way they will be easy to cut when they are cooked.

Bake for 30 minutes. Take the tray out of the oven and cut along the lines again. Return to the oven and bake for a further 20 minutes.

Cool the crackers on the tray, then break along the lines and store in an airtight container for 1 month.

These crackers are great to take with you for a nutritious and delicious lunch.

avocado dressing (page 194), mango, chopped macadamias, jalapeños, sashimi-grade tuna, coriander (cilantro) • smoked salmon, avocado, walnuts, feta cheese, lemon • coconut chicken (page 211), cucumber, cashews, mint • hummus, cherry tomatoes, black olives, dukkah.

If you have any mixture left over, spread it over a second tray and then break up after baking to make dipping crackers.

Download printable recipe (PDF)


Nut BiscuitsSML 

Nut biscuits
Preparation 10 mins
Cooking 20 mins
Makes 12 biscuits

These biscuits are a great treat to take into the office so that you are not tempted by the office biscuit tin after lunch! They are full of nutritious ingredients and are a great source of protein and ‘good’ fats, essential for boosting concentration and focus. These biscuits are also a great source of fibre, which is important for a healthy digestive system and supporting hormonal balance.

100 g (3½ oz/1 cup) almond meal
30 g (1 oz/1/4 cup) coconut flour
2 tablespoons desiccated coconut
30 g (1 oz/1/4 cup) chopped walnuts
40 g (1½ oz/1/4 cup) chopped dates
80 g (2¾ oz) butter, melted
1 teaspoon vanilla paste
1 tablespoon pear juice concentrate
1 tablespoon honey
1 egg, whisked
chocolate drizzle (optional): 1 teaspoon raw cacao powder
mixed with 1 teaspoon coconut oil

Preheat the oven to 180°C (350°F). Line a baking tray with baking paper.

Put the almond meal, coconut flour, desiccated coconut, walnuts and dates in a bowl and mix well.

In a separate small bowl, stir together the butter with the vanilla, pear juice concentrate and honey. Add to the almond mixture. Add the egg and mix well so that it all comes together like dough.

Roll small amounts of the mixture into flattened balls and place them on the tray, leaving a space between each ball. Bake for 20 minutes or until slightly golden on the edges.

For the chocolate drizzle, melt the ingredients in the microwave for about 1 minute and drizzle over the top of the biscuits.

Pear juice concentrate can be bought in health-food stores.

Download printable recipe (PDF)