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balance your hormones

10 BREAKFASTS TO BALANCE YOUR HORMONES delicious, nutritious & easy

LYNDA MACKIE www.balanceyourhormones.co.uk

WELCOME Hello, and welcome to Balance Your Hormones. I am Lynda Mackie and I am a Holistic Hormone Health Coach. I attended The Integrative Institute of Nutrition, where I studied health, habits, nutrition & the importance of treating the body holistically. I declare myself a Hormotional Hottie. This may resonate with you. I had not given hormones a thought since my teens, until a couple of years ago when I started being really forgetful. Really forgetful. I thought something sinister was to blame. Then the weight! I had just gotten myself to the healthiest I had ever been, my weight was stable, I felt fantastic, I was eating well, exercising, walking lots and then the weight started to pile on and nothing I did seem to stop it. Fast forward 30lbs later, I was miserable, not sleeping, night sweats, anxiety, not socialising and to top it off I was Mrs Angry! I started investigating. Was this it, was it the 'Menopause'? Surely not, I am not ready for that, I thought. But after doing hours and hours of researching and learning, I had my answer. All of my symptoms I was convinced, were due to a hormonal imbalance. My cortisol levels were both high and low throughout the day, my thyroid was sluggish, progesterone and oestrogen levels low. I knew I did not want to take HRT. I know for some women they really help, but I wanted a holistic solution. Food was going to be my medicine, along with making some lifestyle changes, I knew that given what I had learnt food has a huge impact on how we feel. It has a huge impact on our bodies ability to heal itself. But food on its own is not enough. We are actually what we absorb, not just what we eat. So I am passionate about gut health and getting the gut balanced, then feeding our bodies what it needs in the knowledge that it can heal itself. Gut balance is key to hormonal balance. So if my story resonates with you, and you are feeling out of whack hormonally, have lost your va va voom, then you are in the right place. It is my passion to help women get back to balance. I would love to hear from you over in my Facebook Group for Hormotional Hotties. Please join us over there for support, recipes & information. Hope to see you there soon,

Lynda x https://www.facebook.com/groups/hormotionalhotties1/

www.balance your hormones.co.uk

Why Breakfast? If we can start the day off by mindfully, feeding ourselves healthy, hormone balancing food - then it's a start. If we are feeling overwhelmed by the emotional rollercoaster of our hormones, it can be hard to know what to do & how to do it? There is so much confusing advice out there on hormones, nutrition & health, how do you even make a start to feel better? So choosing to start with just one meal a day, that is nutritious and designed to balance your hormones, honestly, can start to make a difference in how you feel. You are taking back control of your health with this one small step. Each of these recipes are easy to make but I have chosen them because they work. They help to balance your blood sugar, which is key to getting you hormonally balanced. Is changing what you eat for breakfast going to get rid of hot flushes, help you sleep at night, lose weight, or any of the other hormonal symptoms you might be facing. The answer is no, not on its own, but it is a start. If you try one of these breakfasts for a week, you WILL feel better. If you do this for yourself you will be starting your day off with a win. Some of the recipes you can prepare the night before, making it super easy in the morning for you to start the day of looking after your self and making the morning stress free - which always helps! Each of the recipes are based around Protein, Fibre & Fat. Why Protein? Protein contains amino acids, the building blocks of hormones. They are also the most satiating macronutrient. They help sustain energy levels throughout the day and your body relies on protein to repair and maintain itself. Why Fat? When combined with protein, helps suppress your appetite. Our brains are made up of 60% fat so fat is essential for brain health & function. The good fats that you eat help break down body fat by activating fat-burning pathways through the liver. Why Fibre? Fibre helps to stabilise blood sugar & fibrous foods don't spike levels of insulin so it helps get you off that blood sugar rollercoaster. Fibre pulls waste products from your body & keeps you regular.


Green Goddess Smoothie A great combo of antioxidants, essential fats and fibre. The ginger aids digestion and reduces inflammation.

1 Serving

120g/4ozs baby spinach leaves 1/2 cucumber, chopped small handful of flat leaf parsley 1/2 pineapple, peeled and cubed, include the core 1/4 avocado 1 unwaxed lemon 1cm piece of ginger, skin on 2 teaspoons ground flax seeds

Put all the ingredients into a blender with 200250ml of water and blend well, adding more water if you need to. Serve immediately.

balance your your hormones.co.uk hormones www.balance

Overnight Fruit & Nut Oats Start you day off with this nutrient packed breakfast, even better you make it the night before!

1 Serving

4 tablespoons gluten-free jumbo oats 1/2 teaspoon ground cinnamon 1 tablespoon pumpkin seeds 1 tablespoon sunflower seeds 200ml/7floz unsweetend almond milk 1 tblspn pecan nuts, roughly chopped 1 tblspn hazelnuts, roughly chopped 2 tblspn ground flax seeds 80g / 2 3/4 oz mixed berries

Mix the oats, cinnamon, pumpkin seeds and sunflower seeds in a bowl. Add the milk, stir well, then cover and refrigerate overnight. By morning, the mixture should have soaked up most of the milk. Add the nuts, ground flax seeds and berries to the oat mixture and combine well. Serve with more milk and cinnamon if desired.


Chia Pudding Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.

1 Serving

Pudding Ingredients: ¼ cup organic chia seeds 1 cup organic nut or seed milk (I blend hemp seeds + H2O, you can also use almond milk or coconut milk) organic alcohol-free vanilla extract organic cinnamon organic cardamom Toppings: organic blueberries organic blackberries organic goji berries organic raw pumpkin seeds organic hemp seeds organic bee pollen

Whisk chia pudding ingredients in a Mason jar or fancy glass. Stir very well for about 5 minutes with a fork until all of the chia seeds are covered and coated. Cover and set in refrigerator for 20 minutes. (You can leave in the fridge for as long as you want. The pudding will just get thicker as time goes by.) Garnish with berries and superfoods. Serve and enjoy!


Goats Cheese & Salmon Omelette Smoked salmon is a great source of protein, it also contains B-complex vitamins, as well as vitamin D, magnesium, selenium and is a great source of omega-3 fatty acids which have been linked to numerous health benefits including both eye health & fighting depression! A single egg contains c.7.5g of protein as well as carrying all nine essential amino acids which assists the body in metabolising & utilising the protein we consume in our diet.

1 Serving

2 organic free range eggs 25g / 1oz goats cheese 25g / 1oz smoked salmon 2 cups spinach 1 teaspoon butter spring onions, sliced to garnish chopped fresh red chilli to taste (optional) sea salt & ground black pepper

Whisk the eggs well and pour into a nonstick omelette pan and set over a high heat. Cook for 1 minute then sprinkle over the goats cheese and lay the smoked salmon on top. Fold the omelette in half and season to taste. Saute the spinach in the butter. Garnish with the spring onions and chilli. Serve on side of omelette.


Pancakes... Yes Really! You won't believe how tasty these pancakes are & all without sugar. You may want to make extra ....

1 Serving

1 free range organic egg 1 Tbsp ground flax + 1 heap Tbsp psyllium husk 1 Tablespoons oats or oat bran 1 very ripe banana 1/4 tsp baking powder Splash of vanilla extract Sprinkle of cinnamon Topping suggestions Greek yogurt + sprinkle of cinnamon + drizzle of maple syrup Natural peanut butter Greek yogurt + crumbled nuts + drizzle of maple syrup Berries

Combine all ingredients into a high speed blender and blend until smooth. Let the batter stand on the counter for 3-4 minutes to allow it to thicken. While the batter thickens, preheat a frying pan on medium-low heat. Make sure to use a nonstick pan or a very well-oiled pan for this recipe! Pour the batter into the pan to make small pancakes. Cook approximately 4 minutes, until golden brown on the bottom and bubbles begin to appear on the top of the pancakes. Flip your pancakes and cook another 3-4 minutes, until golden brown on the bottom. Add your desired toppings and serve with a side of fruit!


Smoothie Bowl The kale & spinach, are rich in vitamins and fibre. The berries add some sweetness and a big dose of vitamin C. The other ingredients add protein and healthy fats. What's not to love?

1 Serving

1/4 ripe avocado 2 medium ripe bananas, previously sliced and frozen 1 cup fresh or frozen mixed berries use strawberries/raspberries for a greener smoothie, darker berries for a purple smoothie 2 large handfuls spinach 1 small handful kale, large stems removed 1 1/2 - 2 cups unsweetened non-dairy milk 1 Tbsp flaxseed meal Optional: 2 Tbsp salted creamy almond or peanut butter

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk (or water) to thin. Taste and adjust flavour as needed, adding more ripe banana (or maple syrup) for added sweetness, more spinach for a bright green hue, or almond milk for creaminess. For more protein, add nut butter. This also offsets / enhances the natural sweetness of the smoothie. Put into serving bowl and top with desired toppings! Best when fresh, though leftovers can be kept in jars in the fridge for up to 1-2 days.

Topping suggestions Greek yogurt + sprinkle of cinnamon + drizzle of maple syrup, Natural peanut butter, Greek yogurt + crumbled nuts + drizzle of maple syrup, Berries


Yoghurt Pudding Granola Parfait You get to have pudding for breakfast, what a great way to start the day and it will keep you full until lunchtime.

1 Serving

1/2 cup plain low-fat Greek yogurt 1/4 cup low-fat milk 1 Tbsp. pure maple syrup or honey 1/4 tsp. almond extract, optional 1 Tbsp. chia seeds 1/2 cup granola 1/2 cup blueberries 1 Tbsp. chopped almonds 1/2 Tbsp. cacao nibs, optional

In a bowl, whisk together yogurt, milk, maple syrup or honey, and almond extract if using. Stir in chia seeds. Place one-quarter of the chia yogurt pudding, granola and blueberries in each of two wide-mouth jars. Add another layer of chia pudding, granola and blueberries. Top with almonds and cacao nibs if using. Cover jars and chill until ready to serve.

Instead of blueberries, use sliced strawberries or banana. Make it dairy-free by using coconut yogurt and almond milk. Swap out the almonds for walnuts or pecans. Use bran flakes as a crunchy alternative to granola.


Sourdough Toast With Broad Bean Hummus & Feta Make the hummus the night before and you have a fast, most delicious breakfast.

1 Serving

75g frozen broad beans 1/2 tsp tahini 1/2 garlic clove, chopped finely 1 fl oz. aextra virgin olive oil, plus extra for drizzling Juice of 1/4 lemon pinch of sea salt TO SERVE 1 large or 2 small slices gluten free soudough 1 oz feta cheese 1 plump garlic clove halved Few mint leaves, chopped

Steam broad beans for 3-4 minutes. Rinse under cold water and tip into a blender. Add tahini, garlic, olive oil, squeeze of lemon juice and salt. Blend until broken down. Add a drop of water and blend again until it looks smooth and creamy. Taste, add more salt, or more water. Toast the sourdough. Rub each slice with the halved garlic and drizzle over a little olive oil. Spread the hummus generously onto the toast, crumble over the feta, scatter over the mint leaves and finish with another drizzle of oil.


Cottage Cheese With Avocado & Tomato Another really easy breakfast when time is short and you still want to start the day off looking after yourself.

1 Serving

1 large slice sourdough bread 113 g cottage cheese 1/2 ripe avocado sliced 1/2 tomato sliced salt and freshly cracked pepper to taste

Toast sourdough then top with cottage cheese. Sprinkle with salt and pepper. Top cottage cheese with avocado and tomato slices then season with another pinch of salt and pepper. Cut bread slices in half and serve.


Eggs, Avocado & Tomato on Wilted Spinach This is a quick & easy breakfast that feels special. Spinach is packed with iron, folic acid and vitamin C.

1 Serving

2 organic free-range eggs 2 handfuls of fresh baby spinach extra virgin olive oil 1 large vine tomato 1/2 ripe avocado, peeled & chopped sea salt & pepper In a small saucepan, bring some cold water (enough to cover eggs) to a boil. Put in your eggs and let them cook to the texture you like - see below. Remove eggs from the water and place on kitchen towel to dry. Meanwhile, place the spinach in a separate saucepan on a medium heat. Add a dash of water, a drizzle of olive oil and some sea salt to taste, then cover with a lid to wilt for 1-2 minutes. Remove from the pan and place on a plate. Cut the tomato in half and place in the same saucepan cut side down. Add a drizzle of olive oil and sprinkle with sea salt. Keep on the heat for 1-2 minutes. De-shell the eggs, place them on the bed of spinach and cut them in half. Add the tomato and avocado, sprinkle with salt & pepper. ENJOY!


Thank You! I just want to say thank you! Thank you so much for downloading these recipes. For me it means that you are looking to find answers so that you can stop feeling the way you are. If this is the case then I would love to help you. Here are some options for you: I would love to have you join us over at hormotional hotties: https://www.facebook.com/groups/hormotionalhotties1/

Check out my website, you will find out what I am about, get more recipes and articles on getting hormonally balanced naturally. https://www.balanceyourhormones.co.uk

Or if you have loved these recipes and would like to get my Reset Plan for Hormonal Balance, you can find out more about that here. It is a really affordable monthly meal plan full of delicious hormonally balancing recipes that will make you feel like yourself again. https://www.balanceyourhormones.co.uk/reset-plan

Whichever option if any, I wish you the health you wish for yourself, the power to heal your body is within you,

Lynda x
