© 2013 Designer Health Centers LLC 1

10 HORMONE

BALANCING RECIPES

Dr. Isaac Jones & Erica Jones

© 2013 Designer Health Centers LLC 2

10 Of Our Favorite Delicious & Easy Hormone

Balancing Recipes that You Will Love!

Hormone Balancing Foods

Cruciferous and Green Leafy Veggies: Think broccoli, cauliflower, kale,

Brussels sprouts, cabbage, collards, Swiss chard, spinach and arugula

Citrus Fruits: Lemons (great in water), limes, grapefruits and oranges

Omega-3 Sources: Wild caught Alaskan Salmon and other low mercury fatty

fish, flax seeds, hemp seeds, physician grade fish oils

Organic dairy, in moderation (raw is ideal when available for maximum

enzymes and nutrients that help with digestion). Conjugated linoleic acid

(CLA) in dairy is also estrogen balancing.

Raw nuts (almonds, walnuts, pecans) and seeds (pumpkin, flax and hemp

seeds)

Avocado, olive oil, coconut oil and organic butter (not margarine) are all

good sources of healthy fat

Legumes (green beans, chickpeas, kidney beans, black beans, etc. but not

soybeans or soy products)

Spices: Turmeric, thyme, rosemary and sage

Fresh fruits: especially citrus, berries, green apples, kiwi and papaya

Onions and Garlic

(2007). Hofmekler, O. The Anti-Estrogenic Diet.

© 2013 Designer Health Centers LLC 3

Food Choice Guidelines

1. Choose Hormone Friendly Meats, Fish and Poultry Organic is best when available If you can’t find organic, at least get hormone free and anti-biotic free at a

minimum

Grass fed beef is best (better fatty acid profile and more balanced Omega-3/Omega-6 ratio)

Free range poultry is an excellent option when available. Animals are likely to

be in a less stressful environment in contrast to their non-free range counterparts. Those animals are releasing stress hormones regularly, which then end up in the food that you eat. This is another reason why grass grazing cows are often better.

Choose fish that are low in mercury. Mercury can cause substantial hormone

disruption (see the graphic below on low-mercury fishes).

Choose fish that are wild-caught instead of farm raised where the use of pesticides and antibiotics is more common and the fish are fed a quite unnatural diet of corn and soy. Fish caught from Pacific and Alaskan waters is ideal. Wild-caught Alaskan salmon is available at Costco for a great price if you have one in your area.

Note: While tilapia is a low mercury fish, it is one of the most commonly farmed fishes and is sub-par for Omega-3. It may also be sub-par nutritionally due to the methods of farming and raising these fish. If you’re going to choose tilapia, wild-caught really is the way to go.

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2. Choose Hormone Friendly Dairy Products Organic, REAL butter and not margarine is ideal. Margarine has hormone

disrupting fats such as hydrogenated oils as well as chemicals and preservatives that can be estrogen mimicking.

Raw, organic unpasteurized cheeses are best. Unpasteurized cheeses have not been heated to high levels leaving important enzymes intact to help with digestion and assimilation of nutrients into the body. It also has conjugated linoleic acid or CLA which is beneficial for balancing hormones as well.

Organic Valley makes this raw, organic unpasteurized cheese and they even have this grass fed version of the same cheese (as well as many others that you can explore on their website). It’s available in Whole Foods and health food stores.

3. Choose Organic Produce When Available

Produce sprayed with pesticides contains chemicals that can interfere with hormonal equilibrium because some pesticides mimic estrogens that are made naturally in the body. This can cause an oversupply of estrogen or estrogen-dominance, leading to unpleasant symptoms like fatigue, headaches and hot flashes among others. Choose organic produce when available. If budgeting is a challenge, take a look at our list of “The Dirty Dozen” (scroll down after clicking the link to view the list). These are foods that are most commonly sprayed with pesticides and should definitely always be purchased in their organic form.

Recipe List 5 Refreshing Kale & Mango Salad 6 Tasty Broccoli Bacon Salad 7 Quick Avocado Bowl for On the Go 8 Savory White Bean and Swiss Chard Soup 9 Tex-Mex Pinto Beans with Fresh Salsa 10 Maple Mustard Grilled Salmon 11 Dilled Un-Potato Salad 12 Energizing “Summer” Salad with Roasted Red Pepper Hummus 13 Black and Blue Green Smoothie 14 Warm Shallot, Squash, Grape and Green Bean Salad

© 2013 Designer Health Centers LLC 5

Refreshing Kale and Mango Salad Inspired by FoodNetwork.com Serves 4 Ingredients

1 bunch of kale* Juice of 1 lemon ¼ cup extra virgin olive oil, and

more for drizzling on the salad Sea salt, to taste Black pepper, to taste 1 ripe mango, peeled and diced ¼ cup toasted sunflower seeds**

Directions

1. Tear the leaves of the kale away from the stalks and throw away the stalks or save them for juicing (if you’re into juicing). Tear the kale leaves into “salad leaf size.”

2. Put the leaves into a bowl and drizzle with half of the lemon juice, a bit of oil and season with the salt.

3. With clean hands, massage the oil and lemon juice into the kale working it between your fingers until it is well coated in oil and has started to wilt slightly. This should only take a few minutes but it’s an important, worthwhile step.

4. Combine the other half of the lemon juice with the olive oil and the pepper in a separate bowl. Taste test—this will be your dressing. Add seasoning where needed.

5. Drizzle the dressing over the kale and toss to combine. Add the diced mango and toasted sunflower seeds. Serve with the satisfaction that you are eating a RAW super food salad in a delicious and healthy way. You go girl!

Hormone Balancing Ingredients:

1. Kale, a cruciferous and green leafy vegetable 2. Lemon, a citrus fruit 3. Sunflower seeds 4. Extra virgin olive oil, a healthy fat

Recipe Notes *Kale

Sometimes kale bunches can be really massive. If that’s all that’s available then that’s fine. The recommendation is to use half of the bunch of kale for this recipe and then save the rest for a Black and Blue Green Smoothie (on page 12) or for juicing or another recipe. **Toasting Sunflower Seeds To toast the sunflower seeds heat a little bit of coconut oil or olive oil in a small pan over medium-low heat. Add the seeds and toast for a few minutes until they are nicely browned. Remove from heat immediately and set aside. This recipe is also good with toasted pumpkin seeds.

© 2013 Designer Health Centers LLC 6

Tasty Broccoli Bacon Salad Inspired by Paula Deen’s Recipe on FoodNetwork.com Serves 4 Ingredients

1 small head of broccoli 4 slices of cooked uncured

nitrate/nitrite free beef or turkey bacon, cooked and chopped small. Here are two brands that you might like to try: Wellshire Farms Uncured Beef Bacon or Turkey Bacon or Applegate Farms Turkey Bacon

½ cup chopped onion ½ cup of raisins or dried Bing cherries (optional) 4 ounces of sharp cheddar, chopped small (see page 3 for good brands of

cheese to try) ½ cup of cherry tomatoes, cut in half ½ cup grapeseed oil vegenaise 1 tbsp apple cider vinegar

Directions

1. Remove the big stalks from the broccoli and chop into bite sized florets. Transfer to a large bowl.

2. Add the bacon, onion, fruit (if using), cheese and tomatoes. 3. In a separate, small bowl whisk together the Vegenaise and apple cider vinegar. 4. Add the Vegenaise mixture to the bowl with all other ingredients and toss to coat.

Serve. Hormone Balancing Ingredients:

1. Broccoli, a cruciferous vegetable 2. Onions 3. Healthy cheddar, has conjugated linoleic acid 4. Apple cider vinegar, for balancing the body biome

© 2013 Designer Health Centers LLC 7

Quick Avocado Bowl for On the Go By Energise for Life Serves 2 Ingredients

2 avocados Juice of ½ a lemon Extra Virgin Olive Oil 2 cloves of garlic, minced 1/2 tomato, diced Sea salt to taste Handful of sunflower seeds

Directions

1. Spoon the avocado from the skin and chop.

2. Combine the chopped avocado, lemon juice, EVOO, garlic, tomato and sea salt in a bowl. Spoon the mixture back into the avocados or into a bowl and sprinkle with raw or toasted sunflower seeds. For toasting sunflower seeds, see the Recipe Notes for the Kale Salad recipe on page 4.

3. Serve. Hormone Balancing Ingredients

1. Avocadoes, a great source of healthy fat 2. Lemon, a citrus fruit 3. Extra virgin olive oil, another good source of healthy fat 4. Sunflower seeds

The bowl on the left is the Avocado Bowl.

© 2013 Designer Health Centers LLC 8

Savory White Bean and Swiss Chard Soup Inspired by Paula Deen’s Recipe on FoodNetwork.com Serves 4 Ingredients

1 package of turkey or chicken sausage, with the casings removed 1 Cup of chopped onions 2 Garlic cloves, minced 6 Cups of chicken broth (Pacific Organic is a good brand) 4 Cups of chopped Swiss chard with stems removed 30 ounces or 2 15-oz cans of navy beans (this is about 4 cups of cooked beans) Salt and pepper to taste

Directions

1. In a large pot, brown the sausage, onions and garlic over medium heat until the sausage is cooked throughout and crumbly.

2. Stir in the broth, Swiss chard and beans. 3. Add salt and pepper to taste and bring the pot to a boil. Reduce the heat and

simmer, covered for about 20 minutes or until the Swiss chard is wilted and tender.

4. Serve immediately alone (it’s quite filling) or with a small side salad.

Hormone Balancing Ingredients 1. Onions and garlic 2. Swiss chard, a cruciferous and green leafy vegetable 3. Navy beans, legumes

© 2013 Designer Health Centers LLC 9

Tex-Mex Pinto Beans with Fresh Salsa Serves 4 Ingredients

1 ¼ cup dry pinto beans About 4 cups of chicken broth

(30 ounces)—Pacific Organic is a good brand

1 large onion, chopped 2 cloves of garlic, minced 1 tsp cumin ½ tsp black pepper Water, if needed

Directions

1. Soak the Beans: Soak the beans in a bowl and cover with water the night before you want to make the dish. Make sure the water covers the beans at least a couple of inches. The beans will expand as they soak. Soak overnight before you go to bed and you can leave them in the water during the day. This is really important because it helps reduce cooking time and it also helps significantly with digestion.

2. To Prepare the Beans: Drain the beans in a colander and rinse with water. Put the beans in a large pot and cover with chicken broth. Add in the onion, garlic cumin and pepper. Bring to a boil and reduce heat to a gentle simmer. You’ll need to let them cook for at least an hour (it would be 2 ½ without the soaking).

3. Stir the pot periodically in that time to make sure that the beans aren’t sticking to the pan. Add water as needed to keep beans moist. I also added crumbled bacon when the beans were close to being finished. Delish!

4. Once the beans are tender, serve alone or with salsa (recipe below). The salsa is REALLY good with the beans.

Salsa Ingredients

2 tbsp of finely chopped onion 2 small garlic cloves, minced 2 small ripe tomatoes, chopped 2 tbsp of minced cilantro (fresh) 1 ½ to 2 tbsp lime juice Salt and pepper

Directions Mix all in a bowl and serve. Hormone Balancing Ingredients:

1. Pinto beans, legumes 2. Onions and garlic 3. Lime juice, a citrus fruit

© 2013 Designer Health Centers LLC 10

Maple Mustard Grilled Salmon By Christine Gallary on Chow.com Serves 4 Ingredients For the Glaze:

1/3 cup Maple syrup 3 tbsp whole grain mustard 1 tsp apple cider vinegar ½ tsp freshly chopped thyme 1/8 tsp sea salt (or to taste) 1/8 tsp pepper (or to taste)

For the Fish:

4 (6-ounce) Wild Caught Alaskan salmon fillets, skin on Coconut oil or pure olive oil for cooking the fish in Sea salt Pepper

Instructions 1. Heat the oil of choice in a pan over medium heat. 2. Place all of the glaze ingredients in a small saucepan and whisk together. Heat over

medium high heat until the glaze liquid starts boiling. Remove the pan from heat and set aside to cool.

3. Season the salmon filets with salt and pepper and grill skin side first for 3 to 5 minutes and then flip cooking for an additional 3 to 5 minutes on the other side.

4. Remove the salmon from the pan and place on the plate. Brush each filet with some of the glaze and serve.

Hormone Balancing Ingredients

1. Salmon, rich in Omega-3 fats 2. Apple cider vinegar, balances the body biome 3. Thyme, a hormone balancing herb 4. Coconut oil and olive oil, good healthy fats

© 2013 Designer Health Centers LLC 11

Dilled Un-Potato Salad Inspired by 500 Paleo Recipes Serves 4 to 6 Ingredients:

1/2 a large cauliflower head 2/3 cup Grapeseed Oil Vegenaise 3 tbsp Thai Coconut Milk (the canned kind) 1 ½ tbsp brown mustard ¼ cup minced fresh dill ¼ tsp black pepper ¾ cup diced celery ½ cup red onion, diced Sea salt to taste

Directions:

1. Chop the cauliflower into into small florets and steam until just tender. You don’t want them mushy, so watch carefully.

2. While the cauliflower is steaming, whisk together the vegenaise, coconut milk, mustard, dill and pepper.

3. Once the cauliflower is finished, transfer to a large bowl and let it cool for a bit. Add in the celery and onion and toss gently.

4. Coat with the liquid mixture and toss gently again. Refrigerate until chilled and serve (or you can have it right away). We couldn’t wait! (But it is a very good “potato like” salad when it’s chilled).

Hormone Balancing Ingredients

1. Cauliflower, a cruciferous vegetable 2. Onions

© 2013 Designer Health Centers LLC 12

Energizing “Summer” Salad with Roasted Red Pepper Hummus Inspired by Canadian Living: The Vegetarian Collection Serves 4 Ingredients:

1 19 oz can of black beans, drained and rinsed

1 19 oz can of chickpeas, drained and rinsed. Note: 2 ½ cups of any kind of beans is fine (I usually do black beans, chickpeas and/or kidney beans)

2 green onions, sliced thin 1 medium tomato, chopped 1 red pepper, chopped Flesh of 1 avocado, diced Chopped fresh cilantro (about ¼ cup) 1 tsp grated lemon or lime ¼ cup lime juice ¼ cup extra virgin olive oil 1 jalapeno, seeded and finely chopped 2 garlic cloves, minced ¼ tsp salt and pepper

Instructions

1. Add the beans, onions, tomatoes, red pepper, avocado and cilantro to a bowl and toss to combine.

2. Mix the lime rind, juice, oil, jalapeno, garlic, salt and pepper in a small bowl. Pour over the bean mixture and toss it all up. Serve with homemade roasted red pepper hummus (recipe on next page).

Hormone Balancing Ingredients:

1. Black beans and chickpeas, legumes 2. Onions and garlic 3. Avocado, an excellent source of healthy fat 4. Lemon/lime juice, citrus fruits 5. Extra virgin olive oil, a good source of healthy fat

© 2013 Designer Health Centers LLC 13

Roasted Red Pepper Hummus Inspired by Canadian Living: The Vegetarian Collection Make about 2 cups Ingredients

1 red pepper, quartered Pure olive oil for brushing 2 ½ cups of cooked chickpeas or

1 19 oz can of organic chickpeas ¼ cup lemon juice ¼ cup tahini ¼ cup extra virgin olive oil 2 garlic cloves ¼ tsp salt and pepper

Directions

1. Set the broiler in your oven to high. Brush the red pepper skins with a little bit of olive oil and place them skin side up on a parchment paper lined baking sheet. Once the oven is hot, put the red peppers in and broil on high for 10 minutes or so. Watch them carefully so they don’t burn completely, because ovens can cook differently.

2. Broil until the skins are lightly scarred. Don’t char them until their black. Just broil until the skins are blistered and barely scarred on the outside. If you get any black pieces, just peel that part away once the peppers are cool.

3. Remove the peppers from the oven and let them cool, peeling away any black

and charred pieces. Place them in a Vitamix or high powered blender along with the chickpeas, lemon juice, tahini, EVOO, garlic and salt and pepper. Puree together until the mixture is smooth and well combined. I like to leave a little bit of texture in my hummus. You can add a little bit of water to thin the mixture if you choose.

4. Serve with Energizing “Summer” Salad (above) Hormone Balancing Ingredients:

1. Chickpeas, legumes 2. Garlic 3. Lemon juice, a citrus fruit 4. Extra virgin olive oil, a good source of healthy fat

© 2013 Designer Health Centers LLC 14

Black and Blue Green Smoothie From Dine Alkaline by Jason and Nandi Moore Serves 2 Ingredients

Flesh of 1 avocado 1 large cucumber 2 to 3 cups of kale, spinach or other leafy greens 1 cup of frozen berries (your choice) 1 cup of unsweetened almond or coconut milk Stevia to taste (optional) 1 tbsp hemp seed (optional): Manitoba Harvest is a good brand and is available

in Costco if you have one in your area 1 tbsp flaxseed powder (optional) 1 tbsp protein powder (optional)

Directions Blend all ingredients in a Vitamix or high powered blender and enjoy! Hormone Balancing Ingredients

1. Avocado, an excellent source of healthy fat 2. Kale (or spinach), cruciferous vegetables and leafy greens 3. Berries 4. Hemp seed 5. Flaxseed, a good source of omega-3

© 2013 Designer Health Centers LLC 15

Warm Roasted Shallot, Squash, Grape and Green Bean Salad Inspired by Vegetarian Cooking Serves 4 Ingredients

6 oz. green beans, trimmed 1 butternut squash (look for one with a

good 4-inch neck)—you can also do this with 2 sweet potatoes as a substitute

2 zucchini, sliced 4 large shallots, peeled and quartered lengthwise Pure olive oil and extra virgin olive oil 1 cup of grapes 1 ½ tbsp. apple cider vinegar 1 ¼ tsp finely chopped fresh rosemary ½ tsp garlic, minced 1 large bunch of watercress, chopped

Directions

1. Preheat the oven to 425 F. 2. Peel the neck of the squash and slice the entire neck into ½-inch wheels. You

should get 6 to 8 wheels. 3. Toss the squash, shallots and zucchini in a large bowl with about 2 tbsp of olive

oil. Season with salt and pepper and arrange on a baking sheet. 4. Toss the green beans and grapes in the same bowl that the squash was in to

coat with the remaining oil. Arrange the green beans and grapes on the same baking sheet (if there is enough room) but separated a little bit from the other vegetables for easy removal.

5. Roast the vegetables for 8 minutes until the green beans are crisp and the grapes are heated through. Remove the green beans and grapes to a separate plate and set aside.

6. Continue to roast the squash and shallots for 15 to 20 minutes more or until golden brown.

7. Meanwhile, in a small bowl whisk together 2 ½ tbsp. of oil, the rosemary, vinegar, and garlic. Season with salt and pepper if you like.

8. To serve, layer each plate with a bit of watercress and then the vegetables and grapes and drizzle with your homemade dressing.

Hormone Balancing Ingredients:

1. Green Beans, legumes 2. Shallots, are in the onion and garlic family 3. Apple cider vinegar, helps balance the body biome 4. Rosemary, a hormone balancing herb 5. Garlic 6. Watercress, a green leafy vegetable

© 2013 Designer Health Centers LLC 16

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