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Hormone Balancing Meal Plan Vegan Hormone Balancing Meal Plan ­ Vegan Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Cleanse Shake Cleanse Shake Cleanse Shake Cleanse Shake or Cleanse Shake Cleanse Shake Cleanse Shake or breakfast or breakfast or breakfast breakfast option or breakfast or breakfast or breakfast option - see option - see option - see - see Cleanse option - see option - see option - see Cleanse Week Cleanse Week Cleanse Week Week Recipes Cleanse Week Cleanse Week Cleanse Week Recipes Recipes Recipes Recipes Recipes Recipes Lunch Creamed Quinoa Sweet Potato Creamed Italian Mixed Cannellini Quinoa Paella Vegetable Soup Tabouli Chickpea Vegetable Soup Vegetable Soup Bean Salad Buddha Bowl Brown Rice Steamed Brown Rice Pilaf Italian Mixed Pilaf w/ Steamed w/ Butternut Asparagus Brown Rice Vegetable Butternut Asparagus Squash and Pilaf w/ Soup Squash and Brussel sprouts Butternut Brussel sprouts Squash and Brussel sprouts Dinner Sweet Potato Quick Spinach Cannellini Quinoa Tabouli Quinoa Paella Veggie Veggie Chickpea Saute Bean Salad Chickpea Chickpea Buddha Bowl Brown Rice Curry Curry Baked Lemon Pilaf w/ Italian Mixed Steamed Garlic Broccolini Butternut Vegetable Veggie Salad Squash and Soup Brussel sprouts Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Hormone Balancing Shopping List ­ Vegan Cleanse Week 2 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer’s market). Produce ❏ sweet paprika ❏ bay leaves ❏ 5 large carrots ❏ oregano ❏ 1 russet potato ❏ basil ❏ celery ❏ marjoram ❏ 2 leeks ❏ cumin ❏ 3 zucchini ❏ chili powder ❏ 1 butternut squash - small ❏ turmeric ❏ 1 bunch baby spinach ❏ quinoa ❏ 1 lb. butternut squash peeled and cubed ❏ brown rice ❏ 10 oz. shaved brussel sprouts ❏ 1 carton vegetable broth ❏ fresh rosemary ❏ tomato paste - organic ❏ 1 yellow onion ❏ cannellini beans ❏ ¼ lb. green beans ❏ chickpeas ❏ parsley ❏ tahini ❏ red onion ❏ slivered almonds ❏ 2 large sweet potatoes ❏ pistachios (opt) ❏ 2 bundles broccolini ❏ 1 can diced tomatoes - organic ❏ 1 bunch kale ❏ 4 lemons ❏ 1 broccoli ❏ 2 bunches asparagus Shake Items ❏ 1 green onion ❏ almond or coconut milk ❏ garlic ❏ fresh Ginger ❏ 1 red bell pepper ❏ frozen (or fresh) Berries - Cherries, ❏ 1 yellow bell pepper Peaches ❏ 1 cucumber ❏ organic ground lax seed ❏ fresh mint Pantry Items ❏ pepper ❏ sea salt ❏ olive oil ❏ coconut oil ❏ Italian herbs 1 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Hormone Balancing Recipes ­ Vegan Cleanse Week 2 “There is no one right diet for everyone everyday. Listen to your body: some days this might be a grain-free diet full of cooked vegetables, broths, and healthy protein and other days it might be raw light salads, green smoothies and brown rice bowls. With increasing awareness, you’ll discover the foods that will nourish you each day.” Cleanse Shake Recipe This shake is quick and easy to make and digest and can be quite delicious! It provides the essential healthy protein, fats and carbohydrates to make a complete meal. This shake also contains specic nutrients to support detoxication, ber in the form of ground lax seeds for improved elimination, and omega 3 fats for anti-inlammatory support. This meal will help to even out your blood sugar and will get you of to a great start to your day. During the winter months it is important not to make it too cold. Too much cold can be very disturbing for digestion. If you are using frozen fruit, pour some hot water over it in the blender to warm it up. ● 2 Scoops Vegan Vanilla Protein Powder (or 1 scoop PowerPaleo - https://www.pcos.com/protein-powder/) ● 2 tbls. Organic Ground Flax Seeds (or 1 tbls lax seed + 1 tbls ground psyllium seed husk) ● 12 ounces Coconut Milk (unsweetened)/Almond Milk, unsweetened/Water ● 1⁄2-1 cup frozen or fresh berries, cherries or peaches (or combination) ● small piece fresh ginger (optional) Make it green! Add kale, cucumber (during warmer months), zucchini, avocado, sprouts, spinach, broccoli, etc. Put all ingredients in blender and blend it up. BREAKFAST If you need something more than the shake for breakfast (or something instead of) try the following: 1. Add a cup of hot mineral broth to your morning routine 2. Let over dinner 3. Robin’S Quick Nut Granola 1 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Robin’s Quick Nut Granola ● Handful walnuts (raw) ● Handful raw pumpkin seeds ● 3 tbls shredded coconut ● 2 tbls ground lax seed ● ½ cup frozen berries ● 1 tsp ground cinnamon ● 1 scoop protein powder ● Almond or coconut milk (organic, unsweetened) ● A few drops stevia to taste Instructions 1. Put walnuts and pumpkin seeds in a bowl and cover with boiling water. Let sit for a few minutes. Drain. 2. Add the cranberries, coconut, ground laxseed, berries and cinnamon. 3. Warm the coconut or almond milk and mix in the protein powder. Pour over and enjoy. DAY ONE, THREE & FOUR - LUNCH Creamed Vegetable Soup Ingredients ● 2 large carrots, peeled and roughly chopped ● 1 large russet potato, peeled, and diced ● 2 celery stalks, ends trimmed, any strings removed, and chopped ● 2 leeks (white part only) ends trimmed, washed and well chopped ● 2 medium zucchini, ends trimmed and diced ● 1 small butternut squash, peeled, seeded and cubed ● 2 handfuls baby spinach, washed well ● Sea salt to taste Instructions 1. Put all vegetables in a large soup pot, add enough water to cover, season with a pinch of salt and bring to a simmer over medium heat. 2. Cook until all vegetables are fork tender, about 20 minutes 3. Carefully ladle the hot soup into a blender, lling the container no more than half way, and process until completely smooth. 4. Transfer to a clean pot and continue in batches until all of soup is blended. If too thick add a little more water to get the desired consistency. Add salt to taste. DAY ONE, THREE & FOUR - LUNCH 2 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Brown Rice Pilaf with Butternut Squash & Brussel Sprouts inspired by Eat Good 4 Life Ingredients: ● 1 cup brown rice ● 2 cups vegetable broth or water ● 1 lb. butternut squash, peeled and cubed ● 10 oz. shaved brussel sprouts ● 2 Tbs olive oil or coconut oil ● ⅓ cup slivered almonds or pistachios ● 1 sprig fresh rosemary ● ¼ tsp salt Instructions: 1. Cook rice with vegetable broth or water according to packaging. 2. In a separate skillet heat oil. Once hot add butternut squash, rosemary and salt. cook about 5 minutes. 3. Add Brussel sprouts and cook another 2 minutes. 4. Once cooked turn of heat and stir in cooked brown rice and almonds/pistachios. Makes 4 servings. DAY THREE - DINNER DAY FIVE - LUNCH Italian Mixed Vegetable Soup Ingredients ● 2 tablespoons pure-pressed extra virgin olive oil ● 1 medium nely chopped onion ● 1 chopped, celery stock with leaves ● 1-diced carrot ● ¼ lb green beans, ends trimmed, sliced diagonally into 1 in pieces ● 1 medium diced zucchini ● 14 oz canned, peeled, plum tomatoes, chopped ● 4 cups vegetable stock ● 1 bay leaves ● 1 teaspoon dried oregano ● 1 teaspoon dried basil ● 1 teaspoon dried marjoram ● Freshly ground black pepper to taste ● 2 tablespoons chopped fresh parsley 3 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Instructions 1. In a large heavy-bottomed soup pot, heat olive oil over medium- high heat. When oil is 2. hot add onions, garlic and bell pepper; sauté about 5 minutes or until sotened. 3. Add celery, carrots, and green beans. Cook, stir occasionally, for 5 minutes 4. Add zucchini, tomatoes (including liquid from the can), stock, bay leaves, oregano, basil, marjoram, and black pepper. 5. Bring to a boil. Reduce heat to low and simmer, covered, until vegetables are tender, about 15 to 20 minutes. 6. Add Parsley and cook until heated through. Taste and adjust seasonings. DAY ONE- DINNER DAY THREE - LUNCH Sweet Potato Chickpea Buddha Bowl inspired by Minimalist Baker Ingredients ● 2 Tbsp olive oil or melted coconut oil ● 1/2 red onion, sliced in wedges ● 2 large sweet potatoes, halved ● 1 bundle (227 g) broccolini, large stems removed, chopped ● 2 big handfuls kale, large stems removed ● 1/4 tsp each salt + pepper ● 1 cup Chickpeas ● 1 tsp cumin ● 3/4 tsp chili powder ● 3/4 tsp garlic powder ● 1/4 tsp each salt + pepper ● 1/2 tsp oregano (optional) ● 1/4 tsp turmeric (optional) Tahini Sauce (optional) ● 1/4 cup (56 g) tahini ● 1/2 lemon, juiced ● 2-4 Tbsp hot water to thin 4 Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Instructions 1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the lesh of the sweet potatoes are well coated and placed skin side down on the sheet. 2. Bake for 10 minutes, then remove from oven lip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper. 3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside. 4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings. 5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect. 6. Once the chickpeas are browned and fragrant, remove from heat and set aside. 7. Prepare sauce by adding tahini and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside. 8. To serve: Slice sweet potatoes into bite size pieces.
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