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Hormone Balancing Meal Plan VeganWeek 3 BreakfastShake orHummusShakeShake orHummusShakeShakeShake orHummusShakeLunchGrilledVegetableSalad withChickpeas andBasilChickpeaCurry withBrown RiceGrilledVegetableSalad withChickpeas andBasilChickpeaCurry withBrown RiceChickpeaCurry withBrown RiceCreate yourown salad*Create yourown salad*RoastedCauli lowerand ChickpeaSaladRoastedCauli lowerand ChickpeaSaladChickpeaCurry withBrown RiceGrilledVegetableSalad withChickpeas andBasilRoastedCauli lowerand ChickpeaSaladRoastedCauli lowerand ChickpeaSaladGrilledKale andQuinoa SaladVegetableSalad withChickpeas andBasilKale andQuinoa SaladDinnerCreate yourown salad*Create yourown salad** Always start your plate with a handful of greens - spinach, baby greens, arugula - whichever you prefer. Then add some of yourfavorite veggies - make it colorful! Top your salad with one of the yummy dressing recipes we provided!Copyright 2017 Insulite Health, Inc. www.pcos.com
Hormone Balancing Shopping List VeganWeek 3 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer’smarket).Produce 1 6oz. package spinach1 avocados1 pkg. mixed greens1 bunch kale1 head of garlic1 yellow bell pepper2 red bell peppers1 red onion2 zucchini2 yellow squashBasil - fresh2 yellow onions1 medium tomato1 lime1 bunch cilantro1 cauli lower1 shallotthyme - freshoregano - fresh3 lemon2 clementines / small orangespomegranate seedsmint - fresh include any salad additions youwould love for the week! Ex. cucumber, shredded carrots,avocado, celery, mushrooms, etc.Reference our “Create Your OwnSalad” page for inspiration! peppersea salt1 can coconut milkdried mintdried garbanzo beans/chickpeas - 8 cupsTahiniolive oilcuminbay leaves/kombu seaweedsumacred wine vinegarred or yellow curry pastecoconut aminosbrown ricesun-dried tomatoes - not in oilquinoakalamata olivescashew or almond butter (no sugaradded)maple syruppistachiospaprikasliced almondsShake Items - See Shake Recipes toinclude your ingredients.Pantry Items - Some of these youmay have handy already!1Copyright 2017 Insulite Health, Inc. www.pcos.com
Hormone Balancing Recipes VeganWeek 3 “There is no one right diet for everyone everyday. Listen to your body: some days thismight be a grain-free diet full of cooked vegetables, broths, and healthy protein andother days it might be raw light salads, green smoothies and brown rice bowls. Withincreasing awareness, you’ll discover the foods that will nourish you each day.”DAY ONE, TWO, & SIX - BREAKFASTHummus 2 cups spinach, fresh and packed1 avocado, pitted and scooped1 ¼ cup dried garbanzo beans (cook till so t) or 1 can3 tbsp tahini (paste of ground sesame seeds)¼ cup lemon juice (I usually use a bit more) fresh squeezed1/3 cup cold pressed olive oil, grape seed or laxseed oil1 – 2 garlic cloves minced (or 1 heaping tbsp pre-minced garlic)1/2 tsp cumin (can add more for a richer lavor)½ tsp salt¼ cup water (may add a tbsp more for desired consistency)Instructions:1. Add all ingredients in blender until smooth.2. Add water to desired consistency (2 – 4 Tbsp).3. Blend while scraping sides of blender (I use a small spatula). When you think you aredone blending it, Blend it a bit longer – for best texture.Tips: For any variation adding more veggies I nd it is best to add the veggie to the blender rstfor smoother consistency.1Copyright 2017 Insulite Health, Inc. www.pcos.com
Chickpea RecipePrep time10 minsCook time5-8 hours soak time, 1-3 hours cook timeIngredients: 6 cups dried chickpeas 18 cups water bay leaves or Kombu Seaweed Sea saltInstructions:1. Pick through your dried chickpeas/garbanzos and remove any bits of rock, brokenshells, gross looking chickpeas, random other beans, etc.2. Rinse your chickpeas and place into a large bowl or container. Add 3 cups of water forevery 1 cup of beans that you are making. Let the beans soak overnight, or rst thing inthe morning so you can make them for dinner. I nd that chickpeas are ne if they aresoaked 5-8 hours, but when I soak them overnight they get overcooked really easily andare disappointing. Try not to soak your beans more than 8 hours if leaving themovernight.3. Drain and rinse the chickpeas again in a colander4. For cooking the beans on the stovetop, add 3 cups of water for each 1 cup of driedchickpeas and bay leaves and/or a kombu seaweed strip for lavor. Bring to a boil andthen simmer over medium – low heat for 1-2.5 hours until they give to pressure. (Itdepends on size, small beans cook faster.) Make sure they are not crunchy inside and arecooked through. Since each bean has a di ferent size, the cooking times will vary. Youcan add salt or additional seasonings if desired part way through cooking, but this isoptional.DAY ONE, & THREE - LUNCHDAY TWO & FIVE - DINNERGrilled Vegetable Salad with Chickpeas and BasilPrep time10 minsCook time2Copyright 2017 Insulite Health, Inc. www.pcos.com
10 minsIngredients 2 tablespoons extra virgin olive oil, plus more for oiling the grill 1 yellow bell pepper, cored, seeded and quartered 1 red bell pepper, cored, seeded and quartered 1 small red onion, cut into thick rings 2 zucchini, thickly sliced lengthwise 2 yellow squash, thickly sliced lengthwise 2 cloves garlic, chopped 2 tablespoons red wine vinegar 2 tablespoons chopped basil 2 cups chickpeas Salt and pepper to tasteInstructions1. Oil grill grates, then preheat grill to medium high heat.2. Working in batches, grill peppers, onions, zucchini and squash, lipping once, until justcharred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Setaside to let cool before cutting into bite-size pieces.3. In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt andpepper.4. Serve immediately or cover and chill until ready to serve.Serves 4 to 6DAY TWO, FOUR & FIVE - LUNCHDAY ONE - DINNERChickpea Curry with Brown RicePrep time5 minutesCook time15 minutes3Copyright 2017 Insulite Health, Inc. www.pcos.com
Ingredients 2 Olive oil 2 cups chopped onions 3 large cloves garlic, minced 1 tablespoon Red or Yellow Curry Paste 1-13.5 oz can Coconut Milk, divided 1 cup chickpeas, from earlier in the week 2 tablespoons Coconut Aminos 1 medium tomato, chopped 1 tablespoon fresh lime juice 2 tablespoons chopped cilantro 1 cup cooked brown Rice ½ cup raw cashewsInstructions1. Heat oil in a large skillet over a medium high heat. Add onions and cook until they startto brown. Add garlic and stir-fry until so t.2. Add Curry Paste and 1/4 can of Coconut Milk. Stirring, cook until curry is dissolved.3. Add chickpeas, Coconut Aminos and remaining can of Coconut Milk. Bring to a boiland cook 3-5 minutes.4. Add tomatoes and lime juice. Simmer 1-2 minutes. Stir in cilantro and serve overBrown Rice topped with raw cashews.Makes 4 servingsDAY THREE & FOUR - DINNERDAY FIVE & SIX - LUNCHRoasted Cauli lower and Chickpea Saladinspired by Ashley McLaughlin @ edibleperspective.comPrep time10 minutesCook time60 minutesIngredients 1 large head cauli lower 2 cups chickpeas4Copyright 2017 Insulite Health, Inc. www.pcos.com
1 1/2 tablespoons olive oil3 tablespoons thinly sliced shallot2 teaspoons minced garlic3/4 cup sliced sun-dried tomatoes, not oil packed1/3 cup sliced kalamata olives5oz mixed baby greensfresh thyme or oreganoDressing Ingredients 1/4 cup fresh lemon juice1/4-1/3 cup extra virgin olive oil1 1/2 tablespoons cashew butter, or almond butter1 teaspoon pure maple syrupsalt pepperInstructions1. Preheat your oven to 400 F.2. Chop cauli lower into 1-2 bite pieces and place on a large baking sheet. Drizzle with 1tablespoon oil and sprinkle with salt and pepper. Toss to coat. Roast for about 30minutes, turning once halfway through, until tender and starting to brown.3. At the same time, place chickpeas on another large baking sheet and toss with 1/2teaspoons oil, salt, and pepper. Roast chickpeas for about 20-25 minutes, turning oncehalfway through. They should be starting to split open and crisp a bit. Turn oven downto 350 F. Add the garlic and shallot and toss together with another drizzle of oil. Roastuntil the garlic and shallot are just starting to turn golden brown, about 6-8 minutes.Stir a few times and watch closely so it doesn’t burn. Add the olives and sun-driedtomatoes in the last 2-3 minutes to warm.4. While roasting, place all dressing ingredients with about 1/4 teaspoon salt pepper in ajar or sealable container and shake until fully combined. Set aside and shake beforepouring. Store excess sealed in the fridge.5. Remove both pans from the oven and toss together on one pan. Toss with desiredamount of dressing. Taste, and add more salt pepper if needed. Place mixed greens ona large platter and top with roasted salad. Sprinkle with salt, pepper, and fresh thyme.Serve extra dressing on the side.Makes 4 servings.5Copyright 2017 Insulite Health, Inc. www.pcos.com
DAY SIX & SEVEN - DINNERQuinoa and Kale SaladPrep Time10 minutesCook TimeNo cooking!!!Ingredients: 1 cups cooked quinoa 2 cups chopped kale (ribs removed) 1 cup garbanzo beans 2 clementine oranges, peeled and sliced ⅓ cup chopped pistachios ⅓ cup pomegranate seeds 3 tablespoons extra virgin olive oil 1 tablespoon fresh clementine juice 1 garlic clove, pressed or minced 1 teaspoons sumac, divided 1/2 teaspoon dried mint, crushed 1/2 teaspoon kosher salt Freshly ground black pepper ¼ cup chopped fresh mint 1 tsp maple syrupInstructions1. In a salad bowl, combine the cooked quinoa, chopped kale, garbanzo beans, orangeslices, pistachios and pomegranate seeds.2. In a small bowl or jar, combine the olive oil, maple syrup, garlic, 1/2 teaspoon of sumac,dried mint and kosher salt and a few grinds of freshly ground black pepper.3. Dress the salad with the vinaigrette and toss so everything is evenly coated. Dust withthe remaining 1/2 teaspoon of sumac and freshly chopped mint. Season with additionalsalt and pepper to taste. Salad can be served immediately or saved for up to 2 days.Makes 2 servings.6Copyright 2017 Insulite Health, Inc. www.pcos.com
Hormone Balancing Shopping List Vegan Week 3 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer's market). Produce 1 6oz. package spinach 1 avocados 1 pkg. mixed greens 1 bunch kale 1 head of garlic
