20 BERRIES

(strawberries, blueberries,
Find these Herbs, Spices & Muchrooms in the 125+ Easy, Delicious Recipes to Boost
Energy and Mood, Lower Inflammation, Gain Strength, and Restore a Healthy Weight

BRAZIL NUTS
BROCCOLI SPROUTS
blackberries, raspberries)
Support breast health, liver
Mood boosting, thyroid
detoxing, detoxifying,
Sugar balancing, supporting, cholesterol
anti-inflammatory,
antiinflammatory, lowering, rich in selenium,
anticarcinogenic, immune
estrogen balancing, rich support breast health
boosting, rich in sulfurs
inantioxidants, rich in fiber

CAMU CAMU
BUTTER AND GHEE (a Peruvian berry) CITRUS FRUITS

Gut healing, antifungal, Liver detoxing, estrogen Liver detoxing (the peels),
anti-infammatory, source of balancing, rich in vitamin sugar balancing, alkalizing,
good fat for hormone C, immune boosting, rich in vitamin C, rich in
production adrenal supporting, antioxidants
antiinfammatory

CRUCIFEROUS
VEGETABLES FLAXSEED
COCONUT OIL
Liver detoxing, estrogen Gut healing, estrogen
Sugar balancing, immune
balancing, rich in boosting, estrogen
boosting, high in good fats,
antioxidants, detoxifying, high in good
antifungal, antibacterial,
anticarcinogenic, immune fats, rich in zinc, rich in
energizing
boosting, antiinfammatory, omega 3 fatty acids
rich in sulfurs, rich in fiber

LIVER
GARLIC GELATIN
Energizing, rich in protein,
Gut healing, liver detoxing, Gut healing,
hormone balancing,
antimicrobial, anti-infammatory,
nutrient dense, rich in iron,
anti-infammatory, rich in protein,
rich in niacin (vitamin B3),
alkalizing, rich in selenium immune boosting
rich in vitamins B6 and B12

ONION POMEGRANATES
PUMPKIN SEEDS
Liver detoxing, sugar Gut healing,
Estrogen balancing,
balancing, rich in anti-infammatory,
support breast health,
prebiotics, antibacterial, estrogen balancing,
nutrient dense, immune
anti-infammatory, anticarcinogenic,
boosting, rich in
anticarcinogenic, rich in antioxidants,
magnesium
rich in sulfur high in good fats

SALMON SEAWEED
SAUERKRAUT
Thyroid balancing, Sugar balancing, food for
Gut healing,
antioxidant, the brain and breasts,
anti-infammatory,
antiinfammatory, rich in nutrient dense, detoxifying,
rich in good bacteria,
omega 3 fatty acids, high in fiber, rich in iodine
immune boosting
good source of protein and magnesium, rich in B
vitamins

Get the
WALNUTS
SESAME SEEDS
Antioxidant,

book »
Estrogen balancing, rich in
anti-infammatory,
B vitamins, rich in minerals,
rich in omega 3 fatty acids,
progesterone boosting
rich in antioxidants
CookingForHormoneBalance.com
20 Hormone Balancing Superfoods

Berries
ABOUT
Sugar balancing, anti-inflammatory, estrogen balancing, rich in antioxidants, rich in fiber;
strawberries, blueberries, blackberries, raspberries

Berries provide a boost of minerals including potassium, zinc, copper, iron and manganese plus
vitamin C and E. Their spectacular color and roll call of antioxidant benefits come from polyphenols,
including procyanidin, quercetin and anthocyanins. These protect against insulin sensitivity, weight
gain and reduce the fat stored by your adipose tissue (also referred to as belly fat). They reduce
estrogen dominance via a process called autophagy, which cleans up damaged cells, removes
neurotoxins and breaks down toxic chemicals and estrogen metabolites.

PRECAUTIONS
If you’re sensitive to amines and salicylates, large or daily servings of berries may cause skin rashes
and tummy upset.

COOKING & HANDLING

When possible, eat berries raw as heating them can reduce their polyphenol levels. Look for berries
without wrinkles or white marks (indicating mold). Fresh berries are not sticky so they will move
when gently shaken in the punnet. For a wider range of polyphenols rotate your choices to include
strawberries, blueberries, raspberries, blackcurrants and elderberries. Berries not in season? Buy
them snap frozen which preserves their high antioxidant levels.

Brazil Nuts
ABOUT
Mood boosting, thyroid supporting, cholesterol lowering, rich in selenium, support breast health

Within six hours of eating Brazil nuts, selenium levels go up in the blood. This is good news if you are
suffering adrenal fatigue as selenium reduces depression and anxiety. The thyroid gland has the
highest selenium levels per gram of tissue. Selenium helps convert the inactive T4 thyroid hormone
into the active T3 form and decreases high anti-thyroid antibody levels. Plus selenium can protect
against estrogenic cancers of the breast and ovaries, inhibiting breast cancer growth in cells
resistant to cancer drugs.

PRECAUTIONS
To make nuts easier to digest and gentler on your digestion, soak them overnight, and then
dehydrate at a low heat in the oven or in a dehydrator.

COOKING & HANDLING

Brazil nuts make great snacks. They are tasty when tossed in salads, chopped and added to
vegetable dishes or used in stuffing for meat. They can also be crushed to form a nut meal and
added to bread, muffins, protein bars and protein balls. Their fats can go rancid so eat them within
several months of purchasing.
Broccoli sprouts
ABOUT
Supports breast health, liver supporting, detoxifying, anti-inflammatory, anti-carcinogenic, immune
boosting, rich in sulfurs

Eating one cup of broccoli sprouts each week helps protect against breast cancer, which is
commonly caused by excess estrogen and insufficient progesterone. The cancer protection comes
from a phytonutrient called sulforaphane, which is 50 times more concentrated in broccoli seeds
and sprouts than it is in mature broccoli florets. The sulforaphane targets and kills breast cancer
stem cells, helping to prevent new tumors from growing. It also triggers Phase 2 detoxification
enzymes in your liver, a pivotal hormone-balancing organ that filters and eliminates toxic chemicals
and estrogen by-products.

Just 10 grams per day of broccoli sprout powder can help reverse insulin resistance in type 2
diabetic patients. Broccoli sprouts are also packed with flavonoids that boost good gut bacteria.

PRECAUTIONS
Cruciferous vegetables such as broccoli and cauliflower can cause bloating in some people.

COOKING & HANDLING

Avoid cooking broccoli sprouts or you will destroy the health-boosting sulforaphane.

Butter and Ghee

ABOUT
Gut healing, anti-fungal, anti-inflammatory

High in vitamins A, D and E, butter and ghee (a clarified butter), contain medium and short chain fatty
acids which are quickly used for energy and less likely to be stored as fat than polyunsaturated oils.
These acids also give ghee a higher smoking point, so it is a good choice for high-heat cooking.

Butter and ghee are both rich in butyric acid, which is anti-fungal and anti-inflammatory. Butter also
boasts antimicrobial properties, can protect against gastro-intestinal infections and has fat-burning
benefits.

Despite its reputation as raising cholesterol, butter causes a lower rise in blood fats than olive oil,
canola and flaxseed oil. It also contains iodine, in a very bio-available form, which benefits your
thyroid gland, promoting hormonal balance.

Triple-filtered ghee does not contain milk solids, so it is a good choice for people who are sensitive
to lactose and casein.

PRECAUTIONS
Though butter is typically low in lactose, it can still trigger issues for people who are sensitive to
dairy. Opt for triple-filtered ghee instead. If you suffer from IBS or chronic bloating, you may need to
minimize butter and ghee intake because fats can upset sensitive guts.

COOKING & HANDLING

Add a dollop of ghee or butter to vegetables. The fats help you better absorb the nutrients. If


possible, choose varieties that are organic, traditionally processed and have been made from grass-
fed cows.

Camu camu (Peruvian berry)

ABOUT
Liver supporting, estrogen balancing, rich in Vitamin C, immune boosting, anti-inflammatory

The sour crimson berries of the camu camu shrub grow deep in the swampy, flooded rainforest of
Peru, Brazil, Venezuela and Colombia. They are bursting with vitamins E, and B, beta-carotene and
minerals including iron, zinc, potassium and magnesium. The tart, juicy pink pulp contains
substantially more vitamin C than oranges.

Vitamin C is essential for optimal adrenal gland and thyroid function. It also helps activate Phase 2
liver detoxification, which helps filter heavy metals, pesticides and estrogen metabolites from your
body, reducing estrogen dominance and restoring the balance between estrogen and
progesterone.

Camu camu berries are rich in flavonoids, including catechins, rutin, anthocyanins, flavonols and
flavanols. These antioxidants can suppress inflammation and are good for your pancreas, increasing
sensitivity to insulin, helping you lower insulin levels and maintain a more stable weight.

PRECAUTIONS
Reduce or avoid vitamin C supplements when eating camu camu or taking camu camu powder or
you may end up with excess ascorbic acid and side effects like diarrhea and hot flashes.

COOKING & HANDLING

Use fresh camu camu fruit or powder in smoothies, muffins and porridges. It maintains its nutritional
potency for several months.

Citrus Fruits
ABOUT
Sugar balancing, alkalizing, rich in vitamin C, rich in antioxidants

Lemons, limes, grapefruits, and oranges are rich in Vitamin C and bursting with flavanols, flavanones
and limonoids. These natural antioxidants neutralize the effects of free radicals, reducing the risk of
breast and ovarian cancers, which are commonly caused by excess estrogen.

D-limonene found in the skin of all citrus fruit is a potent liver detoxifier supporting various liver
detoxification pathways. Therefore, do not chuck the peel!

One flavonoid called naringenin can also combat weight gain by normalizing blood sugars.

PRECAUTIONS
If you’re taking medication, ask your pharmacist if it has interactions with grapefruit juice. People
with histamine intolerance often have problem with citrus fruit.

COOKING & HANDLING

When buying citrus fruits make sure they don’t feel too soft and that the skin shows no sign of mold.

If using the peel, buy organically grown fruit and use the peel in salads, dressings and soups. Drink
freshly squeezed lemon juice in warm water in the morning to kick-start your digestive enzymes
and lower blood glucose levels for the day. Serve oranges as a juicy and delicious snack.

Coconut oil
ABOUT
Sugar balancing, immune boosting, rich in good fats, anti-fungal, anti-bacterial, energizing

Though coconut oil is high in saturated fats it is rich in small and medium chain fatty acids which are
quickly burned by your liver for energy, boosting your metabolism, body temperature and fat
burning. That’s good news if you have an underactive thyroid or a muffin top caused by too much
cortisol.

Coconut oil also helps your body produce cholesterol, which then turns into pregnenolone,
produced in organs like your brain, adrenal glands and liver. Without this “mother” hormone, you
cannot produce other important hormones like estrogen, progesterone, testosterone and cortisol
and DHEA (dehydroepiandrosterone).

Coconut oil is rich in mood-stabilizing B group vitamins such as vitamin B6, folate, thiamin, niacin,
riboflavin and pantothenic acid which can help fight adrenal fatigue and counter anxiety. It’s loaded
with minerals that support a calm nervous system and immunity, including magnesium, selenium,
copper, iron and manganese as well as potassium, phosphorus and zinc.

Coconut oil also contains caprylic acid and caprylic acid, which have anti-bacterial and antifungal
actions, so they can help fight candida, which often colonizes the digestive system.

In tropical climates like Sri Lanka, Malaysia, Thailand and the Philippines, where coconut oil is
regularly eaten, studies show that people do not suffer higher rates of heart disease.

PRECAUTIONS
Some (although few) people develop intolerance to coconut oil.

COOKING & HANDLING

Use coconut oil for high-temperature cooking and store at room temperature.

Cruciferous Vegetables
ABOUT
Liver supporting, estrogen balancing, rich in antioxidants, anti-carcinogenic, immune boosting, anti-
inflammatory, detoxifying, rich in sulfurs, rich in fiber

Your body enjoys an antioxidant boost every time you eat crucifers such as kale, broccoli and
cabbage. They are packed with vitamins C, E and K, folate and carotenoids. They contain soluble
dietary fibers, such as hemicellulose and pectin, which stabilize blood sugars and boost good
bacteria in your gut, where many important hormones are made.

Sulfuric compounds, called glucosinolates, which give crucifers their strong flavor, activate phase 2
detoxification in your liver, which helps filter out the antagonistic estrogen metabolites from your
body. This helps with estrogen dominance and offers protection against estrogen-positive cancers.

PRECAUTIONS
Leafy greens contain natural plant chemicals called goitrogens. Some experts believe they block
the iodine uptake receptors and cause the thyroid gland to under-produce the T4 hormone. My
take? If you have thyroid issues, cooked crucifers are fine to eat, but avoid them in excess raw form
(e.g. kale smoothies).

COOKING & HANDLING

Light cooking of crucifers, such as steaming for one to three minutes, boosts absorption of their
sulfuric compounds (which are destroyed by overcooking).

Flaxseed
ABOUT
Gut healing, estrogen balancing, high in good fats, rich in zinc, rich in omega 3s

Flaxseeds are an excellent source of protein, antioxidants and omega 3s. They play a dual role;
boost and reduce estrogens at the same time (confusing so many women!). When ground, they are
packed with lignans that can bring up the levels of estrogen, helping to reduce hot flashes and
other symptoms of peri-menopause and menopause. But, flaxseed can also lower levels of
antagonistic estrogen (estradiol, estrone and their harmful metabolites), reducing estrogen
dominance. Learn to use flaxseed as part of the seed rotation method used to rebalance hormones
detailed in the book.

I do not recommend using flaxseed oil – it does not contain the beneficial lignans, gets oxidized
soon after extraction and may interfere with vitamin, mineral and drug absorption. If Omega 3 is
what you are after, you will be better off taking a good quality fish oil.

PRECAUTIONS
Some women (not a majority, though) get worse estrogen dominance from flaxseed – in which case,
consumption is not recommended. Therefore, women with estrogenic cancer such as breast cancer,
must use flaxseed with caution. In high doses, for people with digestive troubles, flaxseed can
cause tummy upset.

COOKING & HANDLING

To get the estrogenic benefits, flaxseed needs to be consumed ground to release the medicinal
lignans. Sprinkle ground flaxseed on oatmeal or add to smoothies. Grind flaxseed every few days to
retain freshness and keep in an air-tight container. Do not buy pre-ground flax (also called flax meal)
as it gets easily oxidized and loses its medicinal properties. Whole flaxseed won’t get digested and
if taken in a glass of water, it aids to evacuate bowel waste and prevent constipation.

Garlic
ABOUT
Gut healing, liver supporting, anti-bacterial, anti-inflammatory, alkalizing, rich in selenium

Like its cousins - onion, shallots and leek – this pungent bulb is a member of the allium family. It is
high in sulfur, which binds to toxins, and supports the liver to detoxify estrogen metabolites and
create better balance between estrogen and progesterone. Garlic is also rich in selenium, which can
help balance thyroid hormones and reduce TPO antibodies in women with Hashimoto’s.

Raw garlic is a natural antibacterial agent so it can reduce candida overgrowth in areas like the
digestive system. It contains allicin, an enzyme that boosts immunity and helps reduce the risk of
autoimmune thyroid disease. Allicin also helps counter free radicals, so it helps reduce the risk of
estrogenic cancers of the breast and ovaries.

PRECAUTIONS
Garlic is very high on the FODMAP scale because it is rich in fructans (oligosaccharides), a form of
sugar, which can cause upset if you have “leaky gut” or IBS. If you have a sensitive digestive system
you may be able to tolerate garlic cooked but not raw.

COOKING & HANDLING

Enjoy chopped garlic in nutritious stews and soups or in salads and salsas. Research shows that
sprouted garlic bulbs have even higher antioxidant levels than fresher, younger bulbs. Research has
also shown that garlic can lose some of its sulfuric benefits when cooked, but crushing the garlic
and letting it stand for 10 minutes before cooking releases the health-boosting alliinase
enzyme. Worried about garlic breath? Eating mint, lettuce or apple can help reduce the smell.

Gelatin
ABOUT
Gut healing, anti-inflammatory, rich in protein, immune boosting

Made from the skin, bones and connective tissues of animals such as cows, chicken and pigs,
gelatin is a form of cooked collagen, an important protein that acts like natural glue in your body. It
is loaded with amino acids that help build a strong scaffolding and matrix of fibers to support
everything from your skin (reducing cellulite), bones and muscles to connective tissue such as
ligaments and tendons.

Gelatin is a belly “wunderfood”, soothing digestive issues such as bloating, acid reflux, indigestion
and food sensitivities. Research shows it reduces inflammation in the intestine. The amino acid
glutamine and its gelatinous texture (which makes you feel full for longer) protects the lining of the
gut, helping seal sections of leaky gut, which can in turn reduce the risk of developing autoimmune
conditions like Hashimoto’s thyroiditis.

Want a natural sleeping elixir? A bedtime cup of gelatin provides the amino acid glycine, which is a
nerve relaxant, a liver detoxifier and may relieve menstrual cramps. Glycine also supports your
liver’s detoxifying pathways so you can clear your body of chemicals and unhealthy estrogen
metabolites, reducing estrogen dominance. It is also a precursor for glutathione, the master
antioxidant and detoxifier.


PRECAUTIONS
Gelatin can cause issues such as flatulence and discomfort in some women. If this occurs, it may
indicate you have an imbalance of good and bad bacteria and should eat more probiotic-rich foods.

COOKING & HANDLING

Homemade bone broths are richer in gelatin, .Adding a little raw apple cider vinegar to the broth can
help draw more of the minerals from the bones. If purchasing powdered gelatin, always pick brands
made from grass-fed animals only. I recommend Great Lakes or Vital Proteins. Avoid gelatin
powders that are hydrolyzed as the processing destroys some of the benefits.

Liver
ABOUT
Energizing, rich in protein, hormone balancing, nutrient dense, rich in iron, rich in vitamin B12

Considered a delicacy in many cultures, liver is a premium source of protein, so it can combat
fatigue and encourage the repair and regeneration of your cells. It exceeds in nutritional density as
compared to muscle meat cuts. A rich source of iron, it can help prevent anemia. It provides folic
acid, vitamins A, E, and all the B complex vitamins, particularly B12. Liver is also rich in copper, zinc,
chromium (which regulates sugars and insulin) and selenium (important in healthy thyroid function).

Vitamin B12 directly affects your hormones. It is involved in the process of methylation, where
methyl groups (which turn genes on and off) are donated to other chemical groups, such as proteins
and hormones to enable them to do their job. Methylation helps your liver’s phase 2-detoxification
pathway that removes unhealthy by-products of estrogen from your body, reducing estrogen
dominance, which causes hormonal symptoms like chronic fluid retention, weight gain,
endometriosis and breast cancer.

PRECAUTIONS
Purines in liver can be broken down into uric acid, which may increase the risk of developing gout
particularly in people with inflammatory issues like arthritis or joint pain. Eat liver only from pasture-
raised animals.

COOKING & HANDLING

Liver is usually sliced thinly and grilled or lightly sautéed with flavor-boosters like onion, garlic and
herbs. It has a far denser texture than meat and if overcooked, may taste tough, chewy and gamey.
To help tenderize the meat, marinate in oil and a little lemon juice, with herbs and spices. Cook on
high heat briefly, then let it rest. Or, puree to make paté.

Onion
ABOUT
Liver supporting, sugar balancing, rich in prebiotics, anti-bacterial, anti-inflammatory, anti-
carcinogenic, rich in sulfurs.

Like garlic, shallots and leeks, onions are rich in polyphenols and work as a prebiotic to nourish and
feed good gut bacteria, which in turn help produce serotonin (the happiness hormone) and
melatonin (the sleep hormone). Onions are also rich in chromium and sulfurs called allyl propyl

disulfide, which can act like insulin to lower blood sugars naturally, avoid insulin spikes and reduce
weight gain.

Do your eyes water when you chop onion? Blame it on the sulphuric compounds, which are antiviral
and anti-fungal and are protective against cancer. Sulfurs support the liver to better detoxify waste
such as estrogen metabolites, which can contribute to estrogen dominance and increase the risk of
estrogenic breast cancer.

Onions are also rich in selenium which helps nourish the thyroid gland and may also help reduce
depression.

PRECAUTIONS
Onions can trigger bloating and gas in people who are FODMAP sensitive. If you experience these
issues, use chives or the green part of leeks, which are FODMAP-friendly. Some people find they
can tolerate onion fine when cooked but not when raw.

COOKING & HANDLING

Store onions at room temperature in a dark area with good ventilation. Avoid keeping them in the
refrigerator as this encourages mold. When making a vegetable or bone broth, keep the outer
layers as they contain high levels of flavonoids which have antioxidant and anti-inflammatory
properties. Wear sunglasses to protect against the airborne sulfurs which make eyes water or keep
cutting to a minimum. Or eliminate cutting entirely by basting a whole onion in oil and baking it in the
oven.

Pomegranates
ABOUT
Gut healing, anti-inflammatory, estrogen balancing, anti-carcinogenic, rich in antioxidants, rich in
good fats

Also known as the “Phoenician apple” and “jewel of winter,” pomegranates are a higher antioxidant
source than red wine. Their juice, peel and pericarp (the ripened wall of the plant’s ovary) are
packed with fatty acids, phytoestrogens, polyphenols, flavonoids, alkaloids, ellagitannins and
anthocyanins. These help prevent breast, endometrial, cervical and ovarian cancer. Other studies
show reversal of such cancers.

Packed with estrogens including estrone, estradiol and estriol, pomegranates can provide the
benefits of good estrogens. In India and Iran, women trying to get pregnant are given freshly
squeezed pomegranate juice.

PRECAUTIONS
Certain enzymes found in pomegranates interfere or interact with medications such as blood
thinners and ACE inhibitors and cholesterol-lowering medications - so check with your pharmacist
or doctor before you mix the two.

COOKING & HANDLING

For a boost of sweet tartness and extra crunch, add pomegranate seeds to your morning breakfast
bowl or salad. Cut the pomegranate in half, hold seed-side down over a bowl and gently squeeze
the outer shell and tap on the back with a hard spoon to dislodge seeds.

Pumpkin Seeds
ABOUT
Estrogen balancing, supports breast health, nutrient dense, immune boosting, rich in magnesium

Rotating these small green, nutty seeds into your diet during your menstrual cycle can help to
stabilize hormones. Learn about the seed rotation method in my book Cooking for Hormone
Balance. Research also shows they can reduce estradiol levels and upregulate production of
progesterone, lowering estrogen dominance and breast cancer risk.

Pumpkin seeds are high in protein, including the amino acid tryptophan, which helps production of
the mood-boosting hormone serotonin and the sleep-promoting hormone melatonin. Good quality
sleep stabilizes hormones such as insulin.

Pumpkin seeds can increase levels of iron, phosphorus, copper, manganese zinc and vitamins E and
C. These nutrients boost immunity and skin repair, stabilize hormones and enhance fertility. They are
also high in magnesium, which is needed for around 300 enzyme responses in your body.

PRECAUTIONS
Don’t eat more than two tablespoons of pumpkin seeds a day as the high level of insoluble fiber
could trigger stomach issues such as flatulence and diarrhea.

COOKING & HANDLING

Store pumpkin seeds in a dark place and add to salads, rice dishes, muffins and morning smoothie
bowls. If you have a sensitive stomach, soaking them overnight (then dehydrating) can help.

Salmon
ABOUT
Thyroid balancing, antioxidant, anti-inflammatory, rich in omega 3s

A true superfood from the sea, salmon obtains its pink color from astaxanthin, which protects the
double membrane of your mitochondria (the powerhouse of your cells and energy cycle). A little
sashimi may also help improve your methylation, supporting healthy hormone production and fat
burning.

Salmon is high in selenium, which helps protect the thyroid from damage and assists the conversion
of T4 to T3. This tasty fish is also brimming with omega 3 fatty acids, particularly EPA and DHA,
which combat inflammatory chemicals, helping to stabilize the immune system, reducing risk of
thyroid autoimmune conditions.

PRECAUTIONS
Though salmon is considered a low-mercury fish, where possible eat fresh wild salmon. Canned
varieties usually contain BPA plastic, which can leach into the natural oils of the fish. Pick wild
salmon and avoid farmed salmon, which may have been fed antibiotics or fed on pellets made from
genetically modified soy.

COOKING & HANDLING

When choosing salmon fillets look for clear eyes (not clouded), a bright pink color (the flesh should
not look faded) and the absence of a fishy scent. Don’t overcook your salmon as this can destroy
some of its antioxidants and omega 3s.

Sauerkraut
ABOUT
Gut-healing, anti-inflammatory, rich in good bacteria, immune boosting

Captain Cook managed to sail further than his predecessors because the high levels of vitamin C in
the sauerkraut he brought on his voyages kept his sailors healthy and free of scurvy.

Cabbage (both green and red) is the perfect food to ferment by making it into sauerkraut. In a
fermented form, it helps to create good gut bacteria, which detoxify us from antagonistic estrogens
(preventing breast, uterine and thyroid cancers) and help produce serotonin and melatonin.

A healthy gut microbiome reduces the risk of leaky gut and can help combat candida overgrowth.
The range of probiotic strains in sauerkraut has been shown to help reduce abdominal pain,
flatulence and belly distension, encourage weight loss and eczema. A better balance of bacteria in
the gut can also reduce seasonal and food allergies and intolerance issues and lower the risk of
autoimmune conditions, such as Hashimoto’s thyroiditis.

PRECAUTIONS
If you are FODMAP sensitive, avoid savoy cabbage. Omit fermented foods if you have problems with
histamine and in the first 4 weeks of the anti-candida diet.

COOKING & HANDLING

When making sauerkraut, ensure that your cabbage is bright green, fresh and well rinsed. Use sea
salt rather than whey as your starter culture to avoid sugars that can create yeasts that feed
candida overgrowth.

Choose an unrefined Celtic sea-salt or pink Himalayan salt and avoid processed salts that contain
iodine or anti-caking agent, as they can interfere with the fermentation process. For additional
flavor, add herbs like bay leaves, caraway, fennel, coriander seeds, peppercorns, or a sprig of dill or
thyme.

Sesame Seeds
ABOUT
Estrogen balancing, rich in B vitamins, rich in minerals, progesterone boosting

Sesame seeds are high in the antioxidant phenols, sesamin and sesamolin, which are converted by
your gut bacteria to natural compounds that mimic estrogen and can benefit women going through
perimenopause and menopause. They provide B-Complex vitamins such as niacin, thiamine (B1),
folic acid, pyridoxine (B6) and riboflavin and minerals including zinc, calcium, phosphorus and
selenium. Plus, they contain oleic acid, which can stimulate fat burning.

Learn to use sesame seeds as part of the seed rotation method used to rebalance hormones,
described in the book.

PRECAUTIONS
Some people who are anaphylactic to peanuts are also allergic to sesame seeds, or have reactions
like skin rashes. As seeds contain phytic acids, which can bind to some minerals and leave you
nutritionally depleted, activate them by soaking for eight to twelve hours overnight in water with
added salt, lemon or apple cider vinegar.

COOKING & HANDLING

Sesame seeds can be added to protein bars and balls, baked on top of muffins and breads and
scattered on salads, soups, chicken wings, fish, stir-fry and sushi bowls. They also add extra nutty
flavor to sweet recipes and savory seed crackers. Unhulled sesame paste (tahini) makes a tasty
spread and can add a creamy texture to dips or salad dressings. Sesame oil also has a long shelf life
and a high smoking point that preserves some of its antioxidant properties when heated.

Seaweed
ABOUT
Sugar balancing, nutrient dense, detoxifying, high in fiber, rich in iodine, magnesium and B vitamins

There are over 70 different varieties of seaweed including kelp (also known as kombu), dulse,
wakame, arame and nori, all rich in iodine. Breast tissue, the reproductive organs and the brain have
the highest number of iodine receptors. Iodine deficiency is rampant today amongst women and
has been linked to breast tenderness, fibrocystic breasts, breast cancer, polycystic ovaries and
uterine fibroids. The high iodine content can also help with low thyroid condition that is not
autoimmune related.

When digested seaweed turns into a gel, slowing down the digestive process and inhibiting the
absorption of sugars, it provides a protective coating for the lining of the gut, reducing inflammation
of the gut wall, which can help reduce irritation and the risk of leaky gut.

Seaweed is a nutritional powerhouse packed with the B vitamins as well as vitamins A, C and E and
trace elements such as selenium, calcium and magnesium, potassium, and iron. Varieties such as
dulse, are very high in protein and amino acids such as lutein, leucine, valine and methionine.
Methionine contains sulphur, which helps the liver detox.

PRECAUTIONS
Seaweed contamination can be a problem; choose naturally dried seaweeds from Maine, Alaska,
Australia, or New Zealand and avoid those made in Japan and China due to the risk of heavy metals.
Some hijiki has been found to contain arsenic so eat in moderation. Eating seaweed high in iodine
such as kombu three times a week can increase the antibodies of Hashimoto’s thyroid disease.

COOKING & HANDLING

Seaweed works well served in soups and salads. Kombu can be used in a vegetable broth, nori can
be used to wrap fish and sushi fillings and hijiki is a great addition to salads.

Walnuts
ABOUT
Antioxidant, anti-inflammatory, rich in omega 3s, rich in antioxidants

Compared to other nuts, walnuts have the highest levels of antioxidants, called phytosterols. They
are brimming with omega 3 fatty acids, including linoleic acid, alpha-linolenic acid (ALA) and
arachidonic acids, which have protective effects against breast cancer. Research in mice shows that
just 2 ounces of walnuts every day can substantially slow the growth of breast cancer cells, which
are often triggered by excess estrogen.

Shaped like a mini brain, walnuts increase nutrients like vitamin E and minerals, including copper,
manganese, potassium, calcium, iron, magnesium, zinc and selenium. They are high in vitamin B6,
which creates a chain reaction: B6 helps make tryptophan, which helps make serotonin, which helps
make melatonin for sleep. Walnuts also contain bioavailable melatonin, which can help lower your
temperature at night, helping to speed the onset of sleep.

PRECAUTIONS
Walnuts contain phytates and tannins that can reduce your intake of minerals like magnesium – so
make sure you soak them in salty water overnight to activate. Some people have problems
digesting them.

COOKING & HANDLING

Walnuts taste great as a snack, tossed in salads, baked in muffins and bread and added to a
morning smoothie bowl or overnight oats.

20 Find these Herbs, Spices & Muchrooms in the 125+ Easy, Delicious Recipes to Boost
Energy and Mood, Lower Inflammation, Gain Strength, and Restore a Healthy Weight

CACAO
CILANTRO
CINNAMON
Sugar balancing, liver
Anti-infammatory,
detoxing, antioxidant, Anti-infammatory, sugar
antioxidant, mood
estrogen balancing, balancing, insulin
boosting, rich in
progesterone boosting, stabilizing
magnesium
antibacterial

DANDELION DONG QUAI

(root and leaf) (Angelica sinensis)
CUMIN
Root: Liver detoxing, Gut healing, liver detoxing,
Gut healing, antioxidant,
diuretic, sugar balancing; estrogen balancing,
antifungal, antispasmodic,
leaf: kidney cleansing, antispasmodic, antioxidant,
diuretic, sugar balancing,
gut healing, sugar anti-infammatory,
immune boosting
balancing, antibacterial, anticarcinogenic, supports
rich in fber, diuretic breast health

FENNEL
GINGER
FENUGREEK
Gut healing,
Gut healing,
rich in vitamin C, Gut healing, sugar
anti-infammatory,
antioxidant, balancing, estrogen
antioxidant,
anti-infammatory, balancing
anticarcinogenic
antibacterial, antifungal

MEDICINAL
MATCHA
MACA MUSHROOMS
Alkalizing, detoxifying,
Sugar balancing, liver Liver detoxing,
rich in antioxidants,
detoxing, estrogen sugar balancing,
anti-infammatory,
balancing, progesterone immune boosting,
anticarcinogenic,
boosting, energizing, anticarcinogenic,
calming and energizing
anticarcinogenic rich in antioxidants,
at the same time
estrogen balancing

OREGANO RASPBERRY LEAF

PARSLEY
Antifungal, antibacterial, Sugar balancing,
Liver detoxing,
antiviral, antioxidant, rich in antioxidants,
nutrient dense,
anti-infammatory, astringent, antimicrobial,
anticarcinogenic,
nutrient dense, anticarcinogenic,
immune boosting
immune boosting uterus strengthening

THYME
ROSEMARY
SLIPPERY ELM
Gut healing,
Estrogen balancing, sugar balancing,
Gut healing,
anticarcinogenic, antiinfammatory,
estrogen balancing,
anti-infammatory, anticarcinogenic,
anti-infammatory
immune boosting antibacterial,
antispasmodic

Get the
TULSI TURMERIC

Adrenal balancing, Anticarcinogenic,

adaptogenic,
anticarcinogenic,
antioxidant
antioxidant,
antiinfammatory,
immune boosting
book »
CookingForHormoneBalance.com
20 Hormone Power Herbs, Spices and Mushrooms

Cacao
ABOUT
Anti-inflammatory, antioxidant, mood boosting, rich in magnesium

This small brown bean has double the antioxidants of red wine and three times the antioxidants
found in green tea. Antioxidants strengthen immunity, helping you fight issues like candida. They
improve function of the liver so it can better filter estrogen by-products from the body.

Unlike cocoa, raw cacao is not roasted at high temperatures so it is higher in nutrients including
magnesium, which calms nerves, boosts sleep quality and reduces hot flashes and menstrual and
muscle cramps. In your gut, good bacteria feast on cacao compounds and turn them into anti-
inflammatory chemicals that benefit your gut health and hormone balance. Cacao also increases
tryptophan which converts to the happiness hormone, serotonin. Studies show it can boost mood, so
it may help counter the impact of cortisol dysregulation that occurs in adrenal fatigue.

PRECAUTIONS
Cacao is a stimulant, so it makes some people feel wired or jittery. It can also be a gut irritant,
particularly if your gut is inflamed or you suffer from IBS or leaky gut. For some people, it can be a
cross-reactive food with gluten.

COOKING & HANDLING

Cacao is available in many different forms, including cacao powder, butter, paste and nibs. Add it to
smoothie bowls, drinks, puddings, brownies, granola bars, dark chocolate and nut ‘n seed mixes.
Mixed with coconut milk, cacao also makes a delicious, mood-boosting drink.

Cilantro (Coriander)
ABOUT
Sugar balancing, liver supporting, anti-oxidant, estrogen balancing, progesterone boosting, anti-
bacterial

When women are stressed, their bodies often reduce production of progesterone, which leads to
estrogen dominance. Cilantro can help. It is high in linalool, a terpene alcohol so soothing to the
central nervous system that 100 - 200 mg of cilantro extract has similar benefits to 0.5 mg/kg of the
anti-anxiety medication diazepam. A calmer central nervous system helps to re-balance estrogen
and progesterone. This enhances sleep, which stabilizes insulin and blood sugars.

Cilantro is also high in antioxidant flavonoids and its antibacterial properties help reduce candida
and microorganisms that may compromise gut health and hormone production. It has chelation
impacts, helping to remove heavy metals from your body. As a bitter herb it also boosts digestion.

PRECAUTIONS
If you’re taking antidepressants or anti-anxiety drugs and they cause drowsiness, use cilantro with
caution as it cause sedation in some people.
COOKING & HANDLING
Cilantro’s hints of pepper, citrus and mint complement different cuisines including Thai, Indian,
Vietnamese and Turkish. Leaves can be used as a garnish or chopped with stems and roots to add
flavor to dishes like curries, tagines, salsas and stir-fries. The ground-dried spice from the seeds
works well in baked goods such as spicy fruit muffins.

Cinnamon
ABOUT
Anti-inflammatory, sugar balancing, insulin stabilizing

In your body, cinnamon mimics the actions of insulin, so it helps stabilize blood glucose levels. This
effect has been studied in women with Polycystic Ovarian Syndrome (PCOS) and cinnamon has
been found to help them achieve more regular menstrual cycles.

An aromatic spice, cinnamon is a powerful anti-inflammatory. An water extract of Ceylon cinnamon

helps stop angiogenesis, a process where cancer cells form new blood vessels to help their growth.
Cinnamon can also help boost the production of progesterone.

PRECAUTIONS
Choose “True” or Ceylon cinnamon, which comes from the bark of trees like the evergreen laurel.
Cassia (a cheaper, more commonly used cinnamon) contains up to 63 times more coumarin, which
can cause blood-thinning and liver problems.

COOKING & HANDLING

Cinnamon is available as quills, powder and oil. It can enhance the flavor of tagines, curries, rice
dishes and meals like spinach pie. It is also a staple in breakfast dishes such as muffins, buckwheat
pancakes, overnight oats, smoothie bowls, and coconut yogurt with stewed fruit.

Cumin
ABOUT
Gut healing, anti-oxidant, anti-fungal, anti-spasmodic, anti-oxidant, diuretic, sugar balancing,
immune boosting

Eating cumin daily can help some women whittle their waistline. Cumin contains cuminaldehyde,
which helps reduce insulin levels by stabilizing blood sugars and lowering the risk of type 2
diabetes. This tasty spice also gives you a boost in vitamins E, A, C and B complex vitamins as well
as minerals, including potassium, zinc, magnesium, selenium, copper, iron and manganese. In
traditional medicine it is used as a diuretic so it can be helpful for women with adrenal stress who
are suffering fluid retention due to elevated levels of hormones such as aldosterone and cortisol.

In Indian, Persian and Mexican cuisines, cumin has been added to meals to stimulate digestion. Its
antispasmodic and gas relieving benefits relieve dyspepsia, gastritis, nausea, stomach discomfort
and bloating.

PRECAUTIONS
Cumin may reduce blood-clotting ability in some people, so it should be avoided if you’re on blood
thinning medication or about to have surgery.
COOKING & HANDLING
Cumin seeds can be bought whole (recommended) or as a powder. Their peppery flavor works well
combined with garlic, coriander and cinnamon for dishes like roasted vegetables and curries. Use
cumin to spice up sweet foods or steep it in boiling water for an aromatic, belly calming tea.

Dandelion (root and leaf)

ABOUT
Liver supporting, gut healing, sugar balancing, anti-bacterial, rich in fiber, diuretic

While we think of the dandelion as a pesky weed, it is chock full of vitamins A, B, C, and D, as well as
minerals, such as iron, potassium, and zinc.

As a bitter herb, both the leaves and the roots can stimulate digestion and enhance nutrient
absorption by stimulating stomach acid production and bile release. This promotes hormonal
balance and reduces estrogen dominance by helping the liver break down circulating estrogen
byproducts and removing them from the body in your bile.

In Western herbalism, dandelion root has been used as a potent liver tonic and detoxifier and the
leaves as a diuretic and kidney tonic.

Dandelion root is a source of inulin and levulan, starch-like substances that help balance blood
sugar and act as prebiotics, which feed good bacteria in the gut.

As a diuretic, dandelion leaves can help if you suffer premenstrual or thyroid-related fluid retention,
by removing the excess fluids within five hours of a first and second dose.

PRECAUTIONS
Dandelion root is high in polysaccharides, so it can cause digestive issues if you are on a low
FODMAP diet.

COOKING & HANDLING

Dandelion greens are great in salads, sautéed or as an addition to slow-cooked stews and soups.
The root and stems are sold dried and used in making herbal decoctions and delicious coffee
substitutes.

Dong Quai (Angelica sinensis)

ABOUT
Gut healing, liver supporting, anti-spasmodic, anti-oxidant, anti-inflammatory, anti-carcinogenic,
supports breast health

Often called “female ginseng,” this fragrant herb is used in Chinese medicine to treat period pain,
amenorrhea (absent periods), PMS and symptoms of peri- and menopause, such as hot flashes and
lack of libido.

Dong quai is rich in polysaccharides, which can help stop the growth of breast cancer tumors, which
are often caused by excess estrogen. It can protect and repair the mucosal lining of the gut,
improving leaky gut, heartburn and ulcers. Dang quai, the root of the plant, contains ferulic acid and
polysaccharides, which support your immune system and liver function.
PRECAUTIONS
Dong quai can sometimes increase bleeding, so it should be avoided if you are having surgery or
you experience heavy blood loss during menstruation. Women on birth control pills, hormone
replacement therapy, or taking St. John's wort should avoid dong quai. Do not buy it from China due
to contamination issues.

COOKING & HANDLING

Dong quai root can be added to vegetable, meat and soups or stir-fry dishes. Slices of the root,
fresh or dried, can be steeped in water and consumed as tea. It can also be taken in the form of
capsules, a tincture or a liquid leaf extract.

Fennel
ABOUT
Gut healing, rich in vitamin C, antioxidant, anti-inflammatory, anti-bacterial, anti-fungal

Fennel is very high in vitamin C and therefore improves the absorption of iron, which is needed to
help the active T3 thyroid hormone enter your cells and be utilized. Fennel is also high in copper,
zinc, selenium, magnesium, potassium, calcium and phosphorous. Some of these minerals assist the
conversion of T4 thyroid hormone to the active T3.

A study showed that a fennel seed extract outperformed NSAIDs when dealing with menstrual
cramps.

In the Mediterranean and India, fennel is used to treat bloating, flatulence, dyspepsia and
indigestion and is often eaten raw between meals to aid digestion. It helps defend against microbes,
bacteria, parasites and fungal growth, such as candida. It packs an anti-oxidants and phenols, which
work as anti-inflammatories aiding conditions such as Alzheimer’s, cancer, heart disease and
inflammatory bowel disease.

PRECAUTIONS
Fennel seeds can act like a laxative in some people, so use with caution if you have IBS.

COOKING & HANDLING

The crunchy fennel bulb and stalks can be sautéed or oven-roasted with olive oil and spices, added
to slow-cooked Mediterranean stews, cooked and pureed to form a dip or sliced into matchsticks to
serve with hummus. Fennel leaves can be added to salads, quiche, fish, vegetable and rice dishes or
used as a garnish. Fennel seeds can be roasted, steeped in boiling water to make fennel tea or
ground and used in baking.

Fenugreek
ABOUT
Gut healing, sugar balancing, estrogen balancing, anti-oxalate, gut-healing

Traditionally, these golden seeds have been used to boost the milk of lactating mothers and reduce
symptoms of PMS and perimenopause. Daily intake can work like natural HRT and raise estrogen
and testosterone levels and boost sexual arousal and desire in women. For women with PCOS,
fenugreek can also help shrink ovarian cysts and restore a more regular menstrual cycle.
Fenugreek contains fiber and amino acids, including isoleucine, which stabilizes blood sugars,
increasing insulin sensitivity and reducing the risk of diabetes Type 2. Its mucilaginous properties
can heal and protect the lining of your gut, reducing inflammation, reflux, constipation and leaky gut
issues. Around 80% of your immune response occurs in your GALT (Gut-Associated-Lymphatic
Tissue) so a healthier gut reduces the risk of thyroid autoimmune conditions.

PRECAUTIONS
Fenugreek may be a mild laxative. If you are sensitive or allergic to peanut, you may have cross-
reactions to fenugreek such as rashes or anaphylaxis.

COOKING & HANDLING

Uncooked fenugreek seeds can have a strong bitter taste, so the seeds are best consumed after
soaking and roasting. Ground fenugreek can also be used when baking breads and sweets. Add
fenugreek to salads, stews, pasta, quiche, risotto, marinades, fish and meats, such as pork. Crush
fenugreek seeds in a mortar and pestle and add to herbal tea or steep in water to make a fenugreek
brew.

Ginger
ABOUT
Gut healing, anti-inflammatory, anti-oxidant, anti-carcinogenic

A relative of cardamom and turmeric, ginger boosts digestion and circulation. Ginger compounds
called gingerols can relieve menstrual cramps, nausea, morning sickness and digestive upset. They
inhibit the growth and spread of estrogen cancers of the breast and ovaries. Their anti-inflammatory
actions stabilize the thyroid gland and reduce the risk of underactive (Hashimoto’s) and overactive
(Graves’ disease) thyroid conditions.

PRECAUTIONS
Ginger can cause a decrease in the pressure exerted by the Lower Esophageal Sphincter – the
valve between your stomach and esophagus. This can push the valve open, encouraging pain,
bloating and discomfort in people who suffer chronic acid reflux.

COOKING & HANDLING

Consume ginger fresh, dried, pickled, crystallized and ground into a powder. Choose plump,
unblemished roots and check for signs of mold. The warming flavor of freshly minced, grated or
powdered ginger can be added to savory dishes like marinades, curries, soups and stir-fries. It can
also spice up sweet foods such as muffins, stewed fruit and protein bars and balls. To boost
metabolism, steep slices of ginger root in hot water or add to herb tea. Ginger can also add more
zing to green and fruit smoothies.

Kudzu
ABOUT
Gut healing, sugar balancing, alkalizing, estrogen balancing

Kudzu comes from the pueraria mirifica plant, which can mimic estrogenic activity. In Asia, it is used
to reduce menopausal sweats, hot flashes and vaginal dryness. High in complex starch, kudzu can
form a thick soupy starch that alkalizes the gut, reducing nausea, bloating, and acidic stomach pain.

It also has calming effects that make kudzu beneficial for sleep disturbances arising from
menopause, adrenal fatigue and hormonal fluctuations during the menstrual cycle. Adequate sleep
is central to stable levels of hormones like insulin and cortisol.

PRECAUTIONS
Kudzu can sometimes cause abdominal upset so start with a small dose to see how you tolerate it.

COOKING & HANDLING

The starch from the root comes in white crumbly chunks that need to be crushed or dissolved in
cool water and can be used to thicken soup, stews, sauces or puddings. About one and a half
tablespoons of kudzu are needed per cup of liquid. For more of a gelling effect, about two
tablespoons of the white powder are used. Unlike thickeners such as cornstarch, kudzu does not
continue to thicken as it cools and is not bleached or highly processed.

Maca
ABOUT
Sugar balancing, liver supporting, estrogen balancing, progesterone boosting, energizing, anti-
carcinogenic

Used by Inca warriors to boost their stamina and energy, maca root supplies vitamins C and A as
well as B2, B6 and niacin. It is also packed with iron, zinc, iodine, calcium, copper, magnesium and
potassium. High in sulfuric glucosinolates, maca helps reduce the risk of estrogenic breast and
ovarian cancer by supporting your liver to filter and remove estrogen metabolites.

As an herbal adaptogen, maca helps support your body’s own hormone production. In women with
symptoms of perimenopause and menopause, maca works like natural HRT, reducing hot flashes,
night sweats, depression, insomnia, nervousness and anxiety, while boosting progesterone and
luteinizing hormone (which stimulates ovary function).

PRECAUTIONS
Maca stimulates estrogen production so it should be avoided by women with a history of estrogenic
cancers such as breast, ovaries or the uterus. If maca causes you side effects like swollen breasts,
heart palpitations and digestive upset, you might better tolerate gelatinized (not raw) maca which
has been treated to make it more digestible.

COOKING & HANDLING

Add maca powder to smoothies, green juices, muffins, protein balls and bars, homemade cacao
chocolate, morning porridge or quinoa, pancakes and hot cacao or coconut milk. When choosing
maca, look for the Lepidium Peruvianum Chacon strain, which is the maca from Peru. Avoid maca
from China as it may contain pesticides and heavy metals.

Matcha
ABOUT
Alkalizing, detoxifying, rich in antioxidants, anti-inflammatory, anti-carcinogenic

Matcha is a high quality Japanese powdered green tea that would energize the warriors before a
battle and help the monks focus when meditating.

Matcha is high in chlorophyll, the green pigment in plants. Chlorophyll is alkalizing and helps break
down and eliminate chemicals like hydrocarbons, DDT, PCB, mercury, cadmium and lead, that can
increase risk of autoimmune conditions like Hashimoto’s and Graves’ disease.

Matcha also increases nutrients that benefit the thyroid, including vitamin C, selenium, chromium,
zinc and magnesium. Compared to other green teas, one cup of this tasty brew provides up to 10
times the amount of antioxidant catechins – particularly EGC (epigallocatechin gallate), which
encourages cancer cell death and may protect against estrogenic breast cancer.

In addition, matcha promotes fat burning and restores hormonal balance between estrogen and
progesterone. Post-menopausal women who drink green tea daily have 20% less estrone and 40%
less estradiol in their urine. Matcha is also high in L-theanine, which increases calming alpha brain
waves and that enhance sleep and help counter high cortisol levels due to stress.

PRECAUTIONS
Matcha contains caffeine, which can cause gut irritation and makes women sensitive to caffeine feel
wired. Avoid drinking it soon after a meal. The main compound can bind to iron in meat and
vegetables reducing your absorption.

COOKING & HANDLING

To preserve its nutritional value, it is best to serve matcha tea cold or warm, never hot.

Medicinal Mushrooms
ABOUT
Liver supporting, sugar balancing, anti-carcinogenic, rich in antioxidants, estrogen balancing

Medicinal mushrooms such as reishi and chaga enhance function of the liver so it more effectively
filters toxins and removes unhelpful estrogen metabolites, reducing estrogen dominance, which
can increase risk of breast cancer. Research shows they can also help kill cancerous cells. They are
high in antioxidants and triterpenes, which activate white blood cells to boost immunity. They are
also packed with polysaccharides, which stabilize blood pressure and blood sugars and combat
free radicals. This reduces the risk of weight gain, which can cause hormonal imbalance due to an
increase in fat cells that pump out additional estrogen.

PRECAUTIONS
If you suffer candida overgrowth or sensitivity to FODMAPs, mushrooms could trigger flare-ups. Try
small portions or avoid consuming them two days in a row.

COOKING & HANDLING

Whether dried or fresh, the cap, body and stem of medicinal mushrooms can be added to wet foods
like stir-fries, miso, chicken and vegetable soup or bone broth. They can also be basted with olive oil
and grilled or sautéed with garlic in olive oil. Dry mushrooms require longer cooking. If possible soak
them overnight then discard the water and rinse again before cooking.

Oregano
ABOUT
Anti-fungal, anti-bacterial, antiviral, anti-oxidant, anti-inflammatory, nutrient dense, immune
boosting, rich in minerals

Oregano boasts more antioxidants than blueberries, increasing your levels of Vitamin A, E, C and K. It
is packed with minerals, including magnesium, zinc, iron, calcium, potassium, copper, manganese
and niacin.

A peppery herb, oregano contains phenolic compounds including carvacrol and thymol. These
volatile oils help kill parasites and treat stubborn candida overgrowth. They are antispasmodic so
they can reduce menstrual cramps and irritable bowel. They also improve digestion and stimulate
bile production so they support your body to remove toxins and potentially harmful estrogen
metabolites, helping balance estrogen and progesterone levels.

Used with other herbs such as thyme, oregano can be as effective as antibiotics in reducing SIBO.
This is important for hormones balance as healthy gut bacteria are involved in the metabolism of
hormones like estrogen.

PRECAUTIONS
Oregano may decrease your body’s ability to absorb iron. If you have eaten oregano, wait two hours
before taking iron supplements.

COOKING & HANDLING

Oregano complements Mediterranean dishes with meats like lamb and vegetables such as
eggplant, zucchini and roasted tomatoes. It also works well as part of a bouquet garni herb
combination in soups and stews. Grow it in pots and snip a few sprigs as needed. It can be finely
chopped to blend in a pesto or added to a salad dressing. When storing fresh oregano in the
refrigerator, wrap it like a bouquet in paper toweling to keep it dry. To release the oils just before
cooking, lightly crush the herb in your palm or a mortar and pestle.

Parsley
ABOUT
Liver supporting, nutrient dense, anti-carcinogenic, immune boosting

Parsley is brimming with flavonoids and volatile oils that are anti-inflammatory and help your body
utilize glutathione, the “mother of antioxidants.” Glutathione supports your immune system and is
found in high concentrations in the liver, where it is pivotal to the detoxification process that helps
prevent estrogen dominance.

Parsley contains a flavonoid called apigenin which can help shrink breast cancer tumors caused by
progestin, a synthetic hormone found in Hormone Replacement Therapy. It is high in vitamins E and
A and contains more vitamin C than oranges. It’s also rich in potassium, calcium, magnesium and
folate, minerals which promote calm and benefit sleep, reducing your output of stress hormones
like adrenaline.

PRECAUTIONS
Eating over one cup of parsley can lead to toxicity. Parsley contains natural plant chemicals called
oxalates, which can upset thyroid function and cause kidney stones.

COOKING & HANDLING
Flat-leaf parsley has a sweeter, less bitter taste than curly parsley but both can add additional flavor
to meals including slow-cooked stews, salads, quiches, rice and meat dishes, eggs and pesto. Add it
to smoothie bowls and green smoothies. Or use chopped parsley as the basis for a salad or bowl of
tabbouleh.

Raspberry Leaf
ABOUT
Sugar balancing, rich in antioxidants, astringent, anti-microbial, anti-carcinogenic

In traditional medicine, this herb has been used to treat fluid retention and menstrual cramping and
make the uterus suppler for childbirth during the last trimester of pregnancy.

Raspberry leaves are high in astringent candida-combatting tannins and loaded with vitamins A, B, C
and potassium, phosphorus and calcium. They are also flavonol-rich so they help stabilize blood
glucose by improving insulin sensitivity via signaling pathways in the pancreas and liver. The shoots
of the plant have anti-microbial, anti-oxidant and anti-cancer properties. They are rich in ellagic acid,
and alter estrogen metabolism, reducing hormonal breast cancer.

PRECAUTIONS
The natural tannins in raspberry leaf can cause constipation in some people. Raspberry leaf tea is
also not recommended in the first trimester of pregnancy.

COOKING & HANDLING

Raspberry leaves are usually consumed dried or in loose-leaf tea or tea bags. Fresh leaves can be
dried over several days then steeped in boiling water to make a health-boosting tea. This brew can
be served cool or layered into a mold with raspberry puree to make colorful iced popsicles.

Rosemary
ABOUT
Estrogen balancing, anti-carcinogenic, anti-inflammatory, immune boosting

Rosemary is rich in calcium, which can promote better sleep. It is a natural diuretic, so it can help
relieve hormonal fluid retention due to the menstrual cycle, estrogen dominance or high cortisol.
Added to a BBQ marinade, this evergreen herb reduces cancer-causing compounds called
heterocyclic amines, lowering the carcinogenic risks linked to cooking meat at high temperatures.

Rosemary’s high levels of carnosol, carnosic and rosmarinic acid block inflammation, stabilizing the
immune system, lowering the risk of autoimmune thyroid disease. High in antioxidants, lab studies
show rosemary extract can help stop the growth of ovarian cancer cells and breast cancer cells,
which are often fed by excess estrogen. Animal studies show that rosemary helps the liver filter
estrogen metabolites like estradiol and estrone, reducing estrogen dominance.

PRECAUTIONS
Rosemary may affect the clotting function of your blood, so it should be used with caution if you are
taking blood-thinning drugs or aspirin.

COOKING & HANDLING
Dried or fresh, rosemary is a staple herb in Greek and Italian recipes and makes a tasty seasoning
when added to salmon, lamb and roast vegetables. When choosing fresh rosemary, ensure that the
leaves are not yellowing or marked with dark spots. It is very easy to grow rosemary in your kitchen
or garden.

Slippery Elm
ABOUT
Gut healing, estrogen balancing, anti-inflammatory

When mixed with water, this healing bark becomes a mucilaginous gut-soothing gel that helps
reduce and prevent acid reflux, nausea, irritable bowel and leaky gut. A healthy gut supports
healthy gut bacteria which produces enzymes that help your inactive T4 thyroid hormone convert
into the bio-active T3 hormone. Unhealthy bacteria can also undo the work of your liver by
deconjugating bound estrogens that are about to be filtered out of your body and instead, allowing
them to be reabsorbed. This can increase estrogen dominance and risk of estrogenic cancers of the
breast and ovaries.

PRECAUTIONS
Slippery elm can cause loose stool so start with a small dose. If taking medications, consume
slippery elm several hours later so that it does not interfere with absorption.

COOKING & HANDLING

Add slippery elm powder to smoothies breads and muffins or sprinkle it over morning porridge.

Thyme
ABOUT
Gut healing, sugar balancing, anti-inflammatory, anti-carcinogenic, antibacterial, anti-spasmodic

Thyme is high in vitamins A and C, iron, manganese, copper, and dietary fiber. Its most active
ingredient, thymol, helps kill human breast cancer cells. With its volatile oils, thyme is an antifungal
and anti-microbial ninja, combating candida overgrowth and supporting good gut bacteria.

Suffering menstrual pain? Thyme may help provide greater pain relief than drugs like ibuprofen.
Keen to lose weight? Thyme is rich in a flavonoid called luteolin that stabilizes blood sugars, lowers
insulin and boosts metabolism. It may also lower ovarian and colon cancer risk.

PRECAUTIONS
Thyme is high in natural chemicals called salicylates, which can trigger stomach upset, headaches
and skin rashes in some people.

COOKING & HANDLING

Thyme is often used in French and Italian cuisine in casseroles, stews, pasta sauces, stuffings and
roasts and savory muffins and breads. To use fresh thyme, slide your fingers against the growth
direction of the leaves to remove them from the woody stem.

Tulsi
ABOUT
Adrenal balancing, adaptogenic, anti-carcinogenic, rich in antioxidants

Also known as “holy basil,” tulsi is one of the most well-known herbal adaptogens. This means it
helps the body restore its balance are great for battling stress and boosting overall immunity,
strength and resilience.

Tulsi tea enhances bile synthesis, and in your pancreas, where insulin is produced, it protects the
islet cells from free radical damage, helping to keep insulin levels balanced and reducing weight
gain and diabetes risk.

Tulsi tea is packed with phytochemicals that defend your body against disease. Extracts of holy
basil leaves can stop the growth and spread of breast cancer cells.

PRECAUTIONS
Holy basil is a mild anti-coagulant, so should not be taken by people on blood-thinning medications
and should be avoided several weeks before surgery.

COOKING & HANDLING

Steep dried or fresh holy basil leaves in hot water for at least five minutes and enjoy hot or cold. For
extra flavor, add orange or lemon peel, honey, coconut nectar and spices such as cumin seeds or
cloves. Tulsi can also be taken in tincture form.

Turmeric
ABOUT
Anti-carcinogenic, anti-oxidant, anti-inflammatory, immune boosting

Turmeric has recently become the darling of the Western world but it’s been used medicinally and
culinary in India, for generations.

Turmeric’s golden color comes from curcumin, a powerful polyphenol with antioxidant and anti-
inflammatory benefits that helps your immune system fight off fungus, viruses and bacteria.

This “spice of life” can also help kill off breast cancer. For post-menopausal women who have taken
combined estrogen and progestin, turmeric may also protect against breast cancer. Women who
consume more turmeric also have less likelihood of developing goiter, protecting their thyroid
hormones balance.

PRECAUTIONS
Turmeric increases heartburn or digestive upset in some people, so don’t overdo the dose in your
curry or turmeric latte. People with genetic mutations get unwell from turmeric.

COOKING & HANDLING

Add minced, grated or ground turmeric to curries, scrambled eggs, soups, Turkish-style breakfasts,
hot milky drinks, rice dishes, muffins, pancakes, hummus, vegetables, and oven-roasted chickpeas.
Turmeric adds a healthful kick to hot coconut milk and savory smoothie bowls. Turmeric roots can
also spice up ferments/pickled vegetables or be steeped in hot water and enjoyed as an
antioxidant tea. Some experts advise to consume turmeric with black pepper for best absorption.

Discover How a Proven, Practical Program
with Over 125 Easy, Delicious Recipes
Can Help Boost Energy and Mood, Lower Inflammation,
Gain Strength, and Restore a Healthy Weight

Who is this Book for?

For women dealing with these hormonal imbalances:

Thyroid • Hashimoto’s • Adrenal Fatigue • Peri-/Menopause

Estrogen Dominance • PCOS • Fibroids • Endometriosis • Breast Lumps
Thyroid Nodules • Breast and Thyroid Cancer

FOR WOMEN WHO FOR WOMEN WHO

STRUGGLE WITH: WILDLY ASPIRE TO:

Eating well but not feeling good
Confused which diet to pick
Understanding what food to eat
Having chronic digestive
challenges
Being told “to eat less and
exercise more” by their doctor
Regain energy and life vitality
Get back to healthy weight
Kick anxiety, depression
and foggy brain
Lower inflammation
Feel strong and fit in their body

ORDER THE BOOK TODAY ⊲

 What will you get from the Book?
HORMONE
ME AL
PL AN QUI Z
ME AL PL
AN
HORMONES
ADRENALS
CORTISOL
DHEA
ESTROGEN

125+ RECIPES HORMONE-SPECIFIC THE ABCs OF HORMONE QUIZ

MEAL PLANS HORMONES

20 HORMONE 20 HORMONE POWER TIPS ON STOCKING TRADITIONAL

BALANCING HERBS, SPICES, AND YOUR KITCHEN FOOD PREPARATION
SUPERFOODS MUSHROOMS TECHNIQUES

These are just some of the recipes you will find in the book.
Medicinal food made into culinary magic.

Red Velvet Hearty Beet Stew Grain-Free Pizza— Matcha Frappe

Grain-Free Brownies (Borscht) Two Ways

Rustic Olive Bread Nut and Seed Milks Mineral Vegetable Broth Ginger Beet Kvass

Raspberry and Fizzy Orange, Carrot, Nourishing Lattes Kohlrabi Kraut

Green Tea Lime Melties and Beet Soda
 Expert Book Reviews

IZABELLA WENTZ,
Pharm.D., FASCP #1 New York Times
JJ VIRGIN, CNS, CHFS bestselling author of Hashimoto’s
New York Times bestselling author of
Thyroiditis and Hashimoto’s Protocol
The Virgin Diet and Sugar Impact Diet

“Cooking for Hormone Balance “While the recipes are showstoppers,

empowers women with the science Cooking for Hormone Balance also
behind how food can help balance includes many of Magdalena’s innovative,
hormones, and an abundance of targeted protocols for specific conditions.
simple, delectable recipes that will You will love her hormone balancing seed
become every day go-to meals.” rotation protocol. My clients who have
followed it report better moods, fewer
hormonal acne breakouts, and normalized
menstrual cycles.”

SARA GOTTFRIED MD ALAN CHRISTIANSON, NMD

New York Times bestselling author of New York Times bestselling author of
The Hormone Cure, The Hormone The Adrenal Reset Diet
Reset Diet, and Younger

“In Cooking for Hormone Balance,

“There are great books on women's Magdalena shows you how to identify
hormonal issues but very few provide which of your hormones may need
recipes like Cooking for Hormone help and shares her plan, including
Balance. It's time to rebalance your simple and delicious meals, to help
hormones with your fork!” get them back in line, including
options for paleo dieters.”

KELLY BROGAN, MD
DANA TRENTINI, EdM, MA New York Times bestselling author of
founder of HypothyroidMom.com A Mind of Your Own

“Cooking for Hormone Balance is the “In this beautiful healing toolkit,
first book to show how scrumptious, Magdalena helps us with both the
fast, and easy food can rebalance your understanding of the true nature of
hormones, including your thyroid hormonal balance and the
hormones, and free you from a long practicalities of how to shift into
list of annoying and debilitating vibrancy and vitality quickly and
symptoms. A must-have for any completely....Cooking for Hormone
woman with hypothyroidism.” Balance is absolutely the most
delicious medicine we could ask for.”

ORDER THE BOOK TODAY ⊲

CookingforHormoneBalance.com