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Roasted Tomatillo Salmonwith Kabocha-Kale SaladInhale the Kale. When you cut kale in your kitchen and inhale the aroma, the innate intelligence of your bodyproduces and releases exactly the right enzymes to digest the kale. This process ensures that you extract everymorsel of nutrient dense goodness from the kale once you smell, taste, chew, and savor it. When I realizedthis fact, I had to take a cold, hard look at how I was eating kale. Five years ago, I grew it in my organic gardenand cut it myself, which releases the strongest scent – now I live on a hillside with no garden, and I often graborganic kale at the grocery store in a mad dash to pick up the kids at school. We need to slow it down. Rinseyour kale at home, in your kitchen, like you would a precious tea from the Dalai Lama. Pay particular attentionto the fragrance as you prepare the kale (or other greens) for your fork.SERVES 4INGREDIENTSKabocha-Kale Salad:Salmon:1 kabocha squash, thinly sliced4 four-oz. filets of wild sockeye salmon2 tablespoons of olive oil1 tablespoon olive oil3 cloves of garlic, minced1 lemon, cut into 4 thin slices1 bunch of kale, stemmed and leaves chopped1 teaspoon cumin powder¼ cup pumpkin seeds¾ teaspoon cayenne powder2 tablespoons balsamic vinegarTop 25 Hormone-Balancing Recipes(continued)15

Roasted Tomatillo Salmon with Kabocha-Kale Salad(Continued from previous page)INGREDIENTSDIRECTIONSSalsa: Preheat oven to 350 10 tomatillos, husked removed, rinsed andquartered Place a steamer basket in a medium saucepanwith water and bring to a boil.1 avocado, peeled and chopped Place kabocha in steamer basket, cover andsteam until tender, about 15-20 minutes.Set aside.1 small jalapeño, seeded and chopped½ bunch of cilantro, chopped2 cloves of garlic, quarteredCeltic sea salt, to taste Meanwhile place salmon on a baking sheet orin ceramic baking dish. Brush the salmon filets with olive oil and topeach with lemon slices, a pinch of cumin anda pinch of cayenne. Bake until opaque in center, about 12 minutes. While salmon bakes and squash is steamingmake tomatillo salsa: place tomatillos,avocado, jalapeño, cilantro and garlic ina food processor or blender and pulse tocombine. Add sea salt to taste. Set aside. Heat olive oil in a skillet over medium heat. Add garlic and cook 1-2 minutes until justbeginning to brown. Add kale and sauté, tossing often until justwilted, about 5 minutes. Place salmon on plate and top withtomatillo salsa. Serve alongside kabocha squash, layered in apinwheel, topped with kale and sprinkled withpumpkin seeds and vinegar.Top 25 Hormone-Balancing Recipes16

Chicken Curry in a HurrySERVES 1-2INGREDIENTSDIRECTIONS1 lb of boneless chicken thighs Pour coconut milk and broth into a crock-pot.1 can of coconut milk (BPA free can) Add curry paste.1 cup chicken broth or filtered waterwith some sea salt Stir until dissolved.3 tablespoons curry paste1 onion Cut chicken thighs into one-inch cubes andadd them to the pot.4 heads bok choy Chop all vegetables into bite-sized pieces andadd them to pot.½ head cabbage Cover and cook on low for 4 hours.2 handfuls spinach Garnish with fresh cilantro, a squeeze of freshlemon or a tablespoon of grated fresh gingerfor even more of a kick.Top 25 Hormone-Balancing Recipes17

Thai Coconut ScallopsSERVES 4INGREDIENTSRice:1 cup unsweetened coconut milk Place the cauliflower heads into a foodprocessor and pulse until small piecesof “rice.”2 tablespoons fresh lime juice4 teaspoons fresh ginger, grated2 garlic cloves, pressed1 teaspoon fish sauce2 tablespoons cilantro, chopped2 tablespoon minced green onions, divided4 cups cauliflower, riced1 pound scallops Sauté rice in 2 teaspoons of coconut oiluntil soft. Remove from pan and place on a servingplate and pour sauce over the rice.Scallops: Rinse the scallops in cold water and patthem dry thoroughly.4 teaspoons coconut oil (or ghee or butter) Add the remaining oil to a 12 – 14" sautépan on high heat.Celtic sea salt and pepper to taste Salt and pepper the scallops.DIRECTIONS Once the oil in the pan begins to smoke,gently add the scallops, making sure theyare not touching each other.Sauce: In a medium skillet, combine the first 6ingredients and boil until the sauce slightlythickens and is reduced to ¾ cup (8-9minutes). Remove from heat and stir in cilantroand green onions. Sear the scallops for 1½ minutes on each side.The scallops should have a ¼" golden ringon each side, while being transparent in thecenter. Transfer the scallops to the plate with the riceand sauce and serve immediately Season with salt and pepper.Top 25 Hormone-Balancing Recipes18

Paleo Veal BologneseEschew Conventional Meat. There are many reasons to purchase grass-fed, organic meat – instead of whatever you happen to find on sale in your local grocery store. Let’s take beef, for example. The average cowin the U.S. gets 6 or more growth hormones and steroids, which make you fat and raise insulin (the mainfat-storage hormone). Conventional red meat consumption has also been shown to raise your risk of Type 2Diabetes, according to the results of a new Harvard study that investigated the eating habits of nearly 150,000U.S. adults over four years. While the data on organic and grass-fed meat isn’t conclusive, it’s a much safer betfor your health and hormones.MAKES 10-12 SERVINGSINGREDIENTSDIRECTIONS2 pounds grass-fed ground veal In a Dutch oven or large, wide saucepan witha lid, heat duck fat over medium heat and addveal until browned but not cooked through.3 tablespoons duck fat6 cloves of minced garlic1 large onion, finely chopped4-5 celery stalks, finely chopped or minced1 can of tomato paste3 cups whole canned tomatoes, chopped2/3 cup red wine2 cans of full- fat coconut milk1 cup finely chopped shiitake mushrooms1 teaspoon dried oregano1 teaspoon dried parsley1 teaspoon dried thyme1 teaspoon fresh sage, finely choppedSalt and pepper to tasteTop 25 Hormone-Balancing Recipes Add onion, garlic, celery, and tomato paste.Cook until vegetables are soft and veal iscooked. Stir in red wine and allow to reduce. Add herbs, chopped tomatoes, and saltand pepper. Slowly stir in the coconut milk, about ¼ cupat a time, as you allow sauce to simmer for1-2 hours. Allow to reduce and thicken before addingeach ¼ cup of coconut milk. Serve over gluten-free pasta orspaghetti squash.19

Herbed Turkey MeatloafSERVES 3-4INGREDIENTSDIRECTIONS1 pound free range turkey, ground Heat oven to 350 F.1 egg½ cup chopped Swiss chard Mix together turkey, egg, Swiss chard,tomatoes and onion and shape into loaf pan.½ cup chopped onions Steam cauliflower and mash when soft.Dried tomatoes (not in oil, soaked in hot water) Sauté onions and broccoli in oil and mixinto cauliflower and layer onto meat loaf.½ head of cauliflower½ cup broccoli, chopped into small pieces2 tablespoons olive oil Kimchi (optional) Serve topped with kimchi or parsley anda spring mix salad with sliced radish andcucumbers.Parsley (optional)Top 25 Hormone-Balancing Recipes20

Cauliflower Crust Grilled CheeseRestrain the Grains. If you struggle with your weight, have sugar cravings or know already that you are one ofthe half of Americans with diabesity (diabetes or prediabetes), you need to nix the grains on your fork. We eattoo many refined carbohydrates, and grains often can cause hormonal havoc – more stress, higher cortisollevels, lower sex hormones (such as testosterone). Focus instead on low-starch vegetables and clean protein,eaten slowly and mindfully. After a period of reset, many people can add back grains but focus on the slowburning types, especially sprouted grains that do not contain gluten.MAKES 1-2 SERVINGSINGREDIENTSCauliflower crust “bread” slices:Grilled cheese:1 small head cauliflower, cut into small florets(should yield 3 cups of cauliflower rice)1 tablespoon butter, room temperature1 free-range organic egg, lightly beaten1/3 cup / 3 ounces / 85 grams sharp cheddarcheese, grated/shredded, room temperature½ cup / 1.7 ounces / 50 grams shreddedmozzarella cheese½ teaspoon fine grain sea salt¼ teaspoon ground black pepper(continued)Top 25 Hormone-Balancing Recipes21

Cauliflower Crust Grilled Cheese(Continued from previous page)DIRECTIONSAssemble cauliflower crust grilled cheese Heat a pan over medium heat.Cauliflower crust “bread” slices Preheat oven to 450 F (220 C) and place arack in the middle of the oven. Line a baking sheet with parchment paper andliberally grease it with olive oil. Set aside. In a food processor “rice” the cauliflowerflorets (it should be evenly chopped but notcompletely pulverized). Butter one side of each slice of cauliflowercrust bread (preferably the top part). Place one slice of bread in the pan, butteredside down, sprinkle with the cheese and topwith the remaining slice of cauliflower crustbread, buttered side up. Turn the heat down a notch and cook untilgolden brown, about 2 to 4 minutes. Transfer cauliflower rice (about 3 cups) to amicrowave-safe dish and microwave on highfor 8 minutes, until cooked. Gently flip and cook until golden brown onthe other side, about 2 to 4 minutes. Place the cauliflower rice in a tea towel andtwist it to squeeze as much moisture as youcan (I usually squeeze out over a cup of liquid.Be careful, as it will be very hot). This is veryimportant. The cauliflower rice needs tobe dry, otherwise you’ll end up with mushydough, impossible to use as slices of bread.Pro tip: Transfer the cauliflower rice to a mixing bowl,add egg, mozzarella, salt, and pepper andmix well. The first time you try making cauliflower pizzacrust, make sure you allow yourself both timeand patience. After you get the hang of it, it’ll bea snap. Personalize yours. I always add a bit offresh lemon zest to mine, while my daughterslike a pinch of nutmeg and Darling Husbandlikes basil in his. Spread cauliflower mixture onto the linedbaking sheet and shape into 4 squares. Place in the oven and bake for about16 minutes until golden. Remove and let cool 10 minutes beforepeeling them of the parchment paper(be careful not to break them!)Top 25 Hormone-Balancing Recipes22

Soup,Salad,Sides

Oven Baked Sweet Potato FriesSERVES 2-3INGREDIENTSDIRECTIONS2 large sweet potatoes Preheat oven to 425 F.1 tablespoon organic coconut oil Toss sweet potato wedges with coconut oil,sea salt, and spice.¼ teaspoon sea salt or trace mineral saltPinch of cayenne pepper Spread the wedges out on a rimmedbaking sheet. Bake until browned and tender, turningonce (about 20 minutes total).Top 25 Hormone-Balancing Recipes24

Rainbow Quinoa & Garbanzo Bean SaladSERVES 1-2INGREDIENTS2-3 cloves garlic, chopped finely1 teaspoon pink Himalayan salt2 cups cooked quinoa, cooled toroom temperature2 15-ounce cans garbanzo beans, rinsedand drained1 small cucumber or ½ large cucumber,sliced thinly and then chopped2 shallots, sliced into thin rings1 orange bell pepper, diced1 cup cherry tomatoes, halved1 large handful of cilantro, choppedFreshly ground black pepper, to tasteDIRECTIONS Cook Quinoa according to packagedirections, let cool. Combine all ingredients and stir togethergently and adjust seasonings to taste. If you can wait, cover and put in the fridgefor an hour to let the flavors ‘marry’1 large handful of mint, chopped1 organic lemon, cut in half and very thinlysliced (rind included)2-3 cups fresh baby spinach, chopped roughly2 lemons, juiced ¼ cup extra virgin olive oilThis recipe is really flexible, you can add inmany more veggies and herbs based on yourtastes. Optional add-ins: sliced Kalamata olives,sliced green onions, fresh basil leaves, freshchives. Keeps well in the fridge for 2–3 days½ teaspoon ground cuminTop 25 Hormone-Balancing Recipes25

Hummus and Skillet RatatouilleMAKES 1-2 SERVINGSINGREDIENTSDIRECTIONS1 yellow onion Finely chop onions and mince garlic.1 teaspoon minced garlic1 eggplant Cut the eggplant, zucchini and squashinto 1" cubes.2 medium zucchinis Dice tomatoes to medium pieces.2 medium yellow squash Heat olive oil in large, deep skillet.2 cups tomatoes or 1 can organic dicedtomatoes (no sugar added) Add in onions and stir occasionallyfor 3 minutes.¼ cup olive oil Add garlic and continue cooking for 3minutes, until onions are semi-translucent.1-2 teaspoons thyme1-2 teaspoons basil1-2 teaspoons smoky seasoning, such asCajun or chipotle Add eggplant, and continue to stir and cookon medium high for about 5 minutes, untileggplant is starting to get soft.1 cup hummus (¼ cup per serving) Add zucchini and squash, and peppers(if desired).Diced green, red and/or yellowbell peppers (optional) Cook about 5 more minutes on medium high,stirring occasionally so veggies cook evenly.Salt and pepper to taste Add tomatoes (if using canned tomatoes,don’t drain). Stir to evenly distribute. Add lots of pepper and smoky seasoningand cook for about 3 more minutes or untiltomatoes are done. Salt to tasteTop 25 Hormone-Balancing Recipes26

Marinated Mushrooms andMashed Rosemary CauliflowerSERVES 1 - 2INGREDIENTSDIRECTIONSMushroomsMushrooms:3 large portobello mushrooms, sliced 1/3" thick Mix marinade ingredients.1/3 cup extra virgin olive oil Pour over mushrooms and let marinate for atleast 4 hours, (can be done the night before).1/3 cup nama shoyu1 tablespoon agave (or the liquid sweetenerof your choice)Cauliflower Mash1 large head of cauliflower2 tablespoons olive oil1/3 cup pine nutsCauliflower Mash: Cut all florets of at the stem and slicethem thinly. Place slices and any loose pieces in a bowland sprinkle with 1 tablespoon olive oil andsalt and pepper.1 teaspoon rosemary, coarsely chopped Spread the cauliflower on a dehydrator sheetwith no overlapping pieces.2 tablespoons filtered water Dehydrate at 116 F for 2 hours.Salt and pepper to taste Place in a food processor with the pine nutsremaining oil and water. Process until pureed. Add rosemary and blend well. Add salt and pepper to taste. Spoon cauliflower mash onto plates andgarnish with marinated mushrooms on top.Top 25 Hormone-Balancing Recipes27

Super Easy Creamy Tomato SoupSERVES 1INGREDIENTSDIRECTIONS1 small head of cauliflower Steam cauliflower.4 large tomatoes Blend/process cauliflower w

Top 25 Hormone-Balancing Recipes 7 Dr. Sara's Hormone Reset Crab Cakes Geek Out with Dr. Sara: Crabmeat is rich in nutrients, including the amazing omega-3s, which are great for your brain, heart, and metabolic function. Crab is also a low-risk seafood for mercury content, since it is small in size and low on the food chain.