Gluten free, vegan, nutrient dense and SO delicious! These are perfect during pregnancy to avoid a blood sugar spike, or during your luteal or menstrual phase, when you need extra calories and can use some antioxidants and magnesium. These are rich and chewy and yum the next day, reheated briefly
This is the perfect food for your follicular and ovulation phases and a summer BBQ hit! The vibrant and crunchy purple cabbage is beautifully offset by the grounding black beans and sweet, tangy pineapple. I love to serve this alongside tacos or with my Slow Cooked Beef as it is
Cook Once, Eat Twice & Freeze This simple yet nutrient dense slow cooked beef has the B vitamins, iron and choline to keep your family well all year long. It is a beautiful “set and forget” meal that allows busy mums to nourish their family without hours in the kitchen.
Expertly formulated with magnesium-rich and high protein nuts and seeds, plus plenty of galactagogues to stimulate breastmilk production and nourish any mama. These lactation cookies are as delicious as they are healthy and the nutrient dense ingredients are suitable for the whole family! Make for your newly postpartum mama friend or whip
Cook Once Eat Twice and Freeze The most iron restoring and nourishing dish before birth and during recovery to aid in blood supply and boost iron levels. It is truly delicious! Star anise is a feature ingredient, it is known to treat microbial infections, regulate blood sugar, fight cancer, and
Game Changer Thai Green Curry This green curry is my favorite way to sneak in Vitamin K (hello chicken thighs) and a nice dose of antioxidant-rich green veggies. This recipe has a little hack so you can enjoy your new favorite dish while making it toddler friendly, aka not spicy!
Chewy Chocolate Chip Cookies Soft and chewy, made with whole food ingredients and the best natural sweeteners, these delicious chocolate chip cookies will be your go-to, weekly recipe! Toddler friendly to make and hormone-supporting for mom, these are a healthy family friendly dessert that will keep everyone’s blood sugar balanced
Clean Rich Chocolate Cake Indulge without compromising your gut or hormone health. With minimal sugar, simple ingredients but a rich flavour, this cake will actually keep you from overindulging and satisfy that premenstrual chocolate craving. And the clean, whole food ingredients make it family friendly! Serves: 8 Ingredients: 2 cups
Sticky Ginger Chicken Bring a restaurant-quality, Asian-inspired whole chicken to your dinner table! This sticky ginger chicken is a family favourite but elevated enough to serve guests. The marinade is quick to prepare and the juicy chicken falls off the bone. The inner meat is soft enough to feed your
When you are in a rut, sick of your usual recipes and unsure what to make next, try this unique, flavourful and totally satisfying greek lasagna. Using lamb (an animal that is always grass fed!) and combining it with onions and tomatoes to make the iron more available makes this
A winter staple that provides all the nutrients to keep bugs and viruses away! Cook once to eat twice with extra broth to freeze!
This is the number one dish I served my toddler for dinner from ages 2 to 4 years old. It is quick and easy to make so I made it nearly every week! It is family-friendly and provides the most nutrient-dense and dynamic leftovers. It is “superfood” because you can
Salmon and Sweet Potato Sheet Pan Omega 3 fatty acids and B12 rich salmon, combined with metabolism supporting sweet potatoes and hormone detoxing broccoli, make this delicious dish a nutritional dream! Family friendly, naturally rich in DHA and requiring minimal prep. Whip this up with just 4 whole food ingredients!
Mediterranean Chickpea Tuna Salad The perfect week day lunch to make ahead and enjoy twice. You can use wild caught tuna and organic chickpeas when possible – quality is key! Add in 1/3 cup quinoa pasta if you need a boost of carbohydrate to balance your plate. This dish is
The ASH Spicy Superfood Wrap The ultimate boss babe or busy mama meal. This can be whipped up in 10 minutes and it is chock full of antioxidants, gut supporting fibre and 20g of protein! Nutrient dense and incredibly satiating, this wrap will keep you full all afternoon long and
Love Lemons Smoothie This simple, sweet and blood sugar balancing smoothie will set you up for a satisfied morning. With just 5 ingredients and a perfect balance of protein, fat and fibre, you can whip this up daily and double batch to make mornings even easier. Add a handful of
Hormone Balancing Smoothie Seed Cycling is a natural way to balance your hormones and reduce PMS symptoms. By consuming 2 specific types of seeds during the appropriate phase of your 28-35 day cycle, you feed your hormone receptors the exact nutrients they need to adapt to the hormonal shift of
Green Goodness Cleansing Smoothie The perfect Monday morning reset after a weekend of indulgence! This antioxidant and fibre-rich smoothie feels like a spa in a glass and will have you back on track with your wellness goals in just one glass. Skip the juice cleanses and nourish your body with
Your Staple Smoothie Blood sugar balancing smoothies are a major hormone hack! When you don’t have time for a full balanced plate to start the day, make this smoothie your staple. 20 grams of protein, 5 grams of fibre and plenty of healthy fats to support hormones and keep you
Just 3 whole food ingredients and 1 minute in the blender, this recipe is not only gluten free but naturally high in protein! Buckwheat flour, eggs and bananas – that’s it!
Warm Chia Porridge Why Chia? It is FULL of omega 3 fatty acids, magnesium, calcium and FIBRE, making it a perfect breakfast food and snack food to add to your rotation. The whole family will love it – even picky toddlers! It is also blood sugar balancing when cooked in
Bulletproof Collagen Latte When you need that boost of a coffee, let’s make it as organic and bulletproof as possible! This recipe is my recommended way for women to consume coffee, as it is more supportive of hormones than coffee consumed without a proper dose of fat and protein. Coconut
Blended Boosted Matcha Latte This is the creamiest, frothiest, most nutrient dense and blood sugar balancing matcha recipe. I make it every morning and it feels like a beautiful indulgence while keeping my hormones stable. Did you know cortisol is naturally high in the morning and coffee (particularly with no
Immunity Morning Elixir Prep this for the week and sip it every morning! The anti-inflammatory ginger and alkalising lemon, with the gut soothing benefits of warm water will keep your immune system in tip-top shape and your gut function regular. Prep: 5 minutesTotal: 5 minutesServes: 7 Ingredients: 1 hand-sized piece
Cleanse & Glow Juice Embrace the liver detoxifying power of CELERY. Combined with hydrating, skin-glowing cucumber, gut and liver soothing lemon and digestion-supporting ginger, this juice is an all-star. Prep: 5 minutesTotal: 10 minutesServes: 2 Ingredients (organic when possible): 1 inch of raw ginger, unpeeled 6-10 celery stalks 1 whole
Gram for gram, broccoli stems contain more calcium, iron and Vitamin C than the tops! Ginger provides incredible antioxidants and digestion support, while cucumber hydrates your tissues.
Pregnancy is an incredible journey filled with excitement and anticipation, but it also comes with its own set of nutritional needs that can feel overwhelming. Eating delicious and healthy meals during this special time is not only essential for the well-being of the mother but also for the growing baby.
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