Cookbook and Program Guide. Soothe Your Body with Targeted Recipes for PMS Perimenopause Menopause Manopause

Transcription

1 Cookbook and Program Guide Soothe Your Body with Targeted Recipes for PMS Perimenopause Menopause Manopause 1

2 TABLE OF CONTENTS Haylie Pomroy s Fast Metabolism Food Rx PMS, Perimenopause, Menopause, and Manopause INTRODUCTION, MEAL MAP & FOOD LIST 3 RECIPES Breakfast: Days 1-4 Scrambled Eggs with Greens and Avocado 13 Lunch: Days 1-4 Easy Broccoli and Prosciutto Quiche Turmeric Chicken Salad Dinner: Days 1-4 Grilled Herb-Crusted Lamb Chops with Asparagus Quick Paprika Chicken with Cumin Slaw Sirloin Tips with Broccoli and Shiitakes Breakfast: Days 5-7 Black Forest Ham and Egg Pita 25 Lunch: Days 5-7 Blueberry-Almond Turkey Salad Aromatic Lentils with Tomatoes Dinner: Days 5-7 Eggplant-Mushroom Pasta Smokey Black Beans and Rice with Eggs Balsamic-Glazed Salmon with Roasted Beets

3 YOUR PRESCRIPTION FOR TARGETED REPAIR Get Your Groove Back Use this mini-guide and supplemental recipes along with my book, Fast Metabolism Food Rx to understand what your body is telling you, focus on a specific metabolic challenge and take steps towards repair, rejuvenation and regaining your body s natural balance! Not sure which program you need? Try our Food Rx Quiz ( The Health Wish List (page 25 in the book) is also a great way to hone in on what your body is telling you Do you feel like you re always on the verge of either laughter or tears? Does your mood quickly change from elation to anger? Is your libido MIA? For women, have your PMS symptoms gotten worse? These can all be ways your body is talking to you, saying that something is out of balance. Hormones are incredibly powerful. Here, we re talking about what we commonly call sex hormones which affect not only libido, but mood, energy, sleep quality and weight gain/loss. Nipping these imbalances in the bud with a nutritional prescription can not only alleviate PMS symptoms, but make you feel more like yourself all month long (guys too). I do not believe you have to muscle through menopause or accept a low libido as normal. I will not accept the excuse that hormonal discomfort is just what you get when you age. Hormones change all the time, no matter what your age, but that doesn t mean you have to accept feeling less than good. In this food prescription, we want to flush away stored fat in the body because science shows that those who carry excess fat have more circulating hormones in the bloodstream, and they don t utilize, metabolize or detoxify these hormones as well. There is a lot more information on how we re going to do this in my book, Fast Metabolism Food Rx but here s the short answer. This Hormone Repair plan involves two phases. You ll eat one way for four consecutive days, then another way for three days. During days 1-4, this plan adds therapeutic levels of healthy fats as building blocks for hormone production, while layering in high-fiber, cellulose-rich vegetables to stimulate enzymes to wash hormone receptor sites and convert food into important micronutrients. During days 5-7, the strategy is to add natural sugars from fruit and complex carbs to support the hormones of the adrenals, creating homeostasis in the metabolic pathways for hormone repair. 3

4 CHEW ON THIS Hormones are rhythmic. Women obviously have a monthly cycle before they reach menopause, but even women who are postmenopausal and no longer ovulate still have hormonal cycles. Many postmenopausal women still report a change in vaginal discharge, breast tenderness, sleep patterns, and libido throughout the month many of the same changes when a woman is cycling. Men also have hormonal cycles that seem to be much more seasonal as opposed to monthly. Tracking this rhythm can tell a lot. I am a strong proponent of using apps or a calendar to chart your cycle and symptoms. Hormone imbalances whether in men or women typically have trends, and if you can start to see those trends in your body, you can know where to back off a little bit and when to go for a full-court press. For example, I am extra diligent in the second half of my cycle because, post-ovulation, that seems to be when my body ebbs more significantly and I experience more hormonal symptoms so that s when I really step up my power foods. Being aware of these cycles and charting the trends will allow you to preemptively support your body so that the cycles become opportunities to flourish, not flounder. In Health, Haylie Pomroy 4

5 TOP 20 POWER FOODS Hormone Repair Certain foods are especially supportive for stimulating hormone repair. The recipes in my book, Fast Metabolism Food Rx, and the recipes in this mini-cookbook, all include one or more of these therapeutic foods. Apples Avocados Beets Black pepper Blueberries Broccoli Cabbage Cinnamon Eggs (whole, not just whites), organic Flaxseed Garlic Ginger, fresh or ground Legumes Olive oil Oranges Pineapples Nuts: Raw only, no peanuts Sweet potatoes Turmeric Salmon, wild-caught 5

6 FOUNDATIONAL FOOD LIST Use the Power Foods in conjunction with the Foundational Food List to create your meals, or simply follow the recipes in Fast Metabolism Food Rx and in this cookbook! VEGETABLES All fruits and vegetables can be fresh or frozen, unless otherwise noted. Serving size: Unlimited Alfalfa sprouts Artichokes (all types: fresh, frozen, jarred or canned without additives, not marinated) Arugula Asparagus Bamboo shoots Beans: Green, yellow was, haricots verts Bean sprouts Beets: Fresh or canned, no sugar added Beet greens Bok choy Broccoli Broccolini Brussels sprouts Cabbage: All types, including fermented/cultured such as sauerkraut and kimchi Carrots Cauliflower Celery, including leaves Chicory, especially curly endive Collard greens Cucumbers Cultured/fermented veggies, including sauerkraut, kimchi and all cultured pickles Daikon (white radish) Dandelion greens Eggplant Endive Fennel Frisee Hearts of palm Jicama Kale Leafy greens (mixed) Leeks Lettuces: All types except iceberg Mushrooms Mustard greens Okra Onions: Red, yellow, green (scallions) Parsnips Peppers, sweet and hot: Anaheim, banana, cherry, habanero, jalapeno, pepperoncini, poblano, serrano, bell peppers, Italian frying peppers, pimiento, sweet peppers Pumpkin Radishes Rhubarb Rutabaga Sea vegetable/seaweeds: Dulse, hijiki, kelp, kombu, nori Shallots Snow peas Spinach Spirulina Sprouts (all types) Summer squash: Yellow, zucchini Swiss chard Turnips Watercress Winter squash: Acorn, butternut, delicate, pumpkin, spaghetti squash 6

7 FOUNDATIONAL FOOD LIST FRUITS All fruits and vegetables and be fresh or frozen, unless otherwise noted Serving size: 1 cup or 1 piece Low-glycemic fruits (0-49) Apples: All types Blackberries Blueberries Cherries Goji berries Grapefruit Kumquats Lemons High-glycemic fruits (50-100) Apricots Cantaloupe Clementines Cranberries Figs: Fresh only Guava Limes Loganberries Mulberries Oranges Peaches Pears: All types Plums Prickly pears Honeydew melon Kiwi Mangos Nectarines Papaya Pineapple Prunes Strawberries Tomatoes (for our purposes, tomatoes are a fruit, not a vegetable) Pomegranates Raspberries Tangerines Watermelon VEGETARIAN PROTEINS Serving sizes: ½ cup cooked legumes or cooked mushrooms, ½ cup cooked grains, ¼ cup raw nuts Note: Some items on this list also appear on other lists, such as Complex Carbs, s or Healthy Fats lists. These foods can be used for either purpose in your meal map, but serving sizes will vary depending on how you are using them Almond cheese/almond flour Beans/legumes: White, black, pinto, chickpeas, lentils, adzuki, etc. No peas or soybeans Mushrooms Nuts and seeds: Raw only. All types including their butters, except peanut Oat bran Quinoa Rye berries Wild rice 7

8 FOUNDATIONAL FOOD LIST ANIMAL PROTEINS Serving size: 4 ounces meat or 6 ounces fish Beef: All lean cuts, lean ground meat, rump roast Buffalo Calamari Caviar Chicken Clams Corned beef Crab meat Cured lean meats: Prosciutto, black forest ham, smoked ham (nitrate-free only) Deli meats: Turkey, chicken, roast beef (nitrate-free only) Eggs: Whole, any size (2 eggs = one serving) Fish: Wild-caught, any types especially cod, dory, flounder, haddock, halibut, herring, mackerel, pollock, sardines, sea bass, skate, sole, trout (avoid bottom feeders, which tend to be more polluted, such as tilapia, grouper, catfish) Game: Venison, elk, pheasant, etc. Guinea fowl Jerky: Beef, ostrich, buffalo, turkey, elk Lamb Lobster Mussels Organ meats: Chicken liver or gizzards, beef liver or heart, sweetbreads, kidneys, etc. Oysters: Fresh, raw or cooked; or packages, packed in water Pork: Tenderloin, loin roast, chops Rabbit Salmon: Smoked, fresh, frozen or canned Scallops Shrimp Tuna: Fresh, frozen or canned Turkey HEALTHY FATS Serving sizes: 1 cup nut milks, ¼ cup raw nuts and seeds or shredded coconut, ¼ cup olives, 3 tbsp dressing, 2 tbsp raw nut or seed butters Almond milk Avocado: ½ medium Cashew milk Coconut Coconut milk Coconut oil Flaxseed Grapeseed oil Hummus: 1/3 cup Mayonnaise: Safflower-oil based Olive oil Olives Nuts and seeds: Raw only. All types including their butters, except peanut Sesame oil Tahini (sesame butter) 8

9 FOUNDATIONAL FOOD LIST HERBS, SPICES, CONDIMENTS AND MISC FOODS Serving sizes: Unlimited Agar agar Apple cider vinegar Arrowroot powder Black pepper Broths and stocks: Homemade or natural/sugar-free beef, chicken, vegetable, turkey Cacao powder, raw Chili powder Chives Coconut aminos Dried or fresh herbs: Basil, bay leaf, celery seed, dill, mint, oregano, parsley, rosemary, tarragon, thyme Garlic: Fresh and garlic powder Ginger: Fresh or ground Horseradish: Fresh or jarred Lemon zest/peel, including lemon verbena leaves Lime zest/peel Mustard: All types Nutritional yeast Pickles: Sugar-free only Salsa, including fermented Sea salt Sesame seeds Spices: Cinnamon, coriander, cumin, turmeric, nutmeg Spices from peppers: Cayenne, chili powder, red pepper flakes, paprika Sweeteners: Pure stevia or birch-based xylitol Tabasco Tamari Vanilla extract Vinegars: Any type without added sugar Xanthan gum (non-corn-based) COMPLEX CARBS Serving sizes: 1 cup cooked grain; 1/2 cup cooked legumes; 1 ounce crackers or pretzels; 1 slice bread; 1 tortilla; 1/2 bagel; 1 medium sweet potato Amaranth Barley (black or white) Beans/legumes white, black, kidney, lima, pinto, adzuki; no peanuts, peas or soybeans Brown rice pasta Buckwheat flour Kamut flour/ bagels Freekah (a green wheat that is roasted; considered an ancient grain ) Millet Nut flours Oats/oatmeal Quinoa Rice brown, black, red, wild Rye flour Sorghum Spelt pasta, pretzels, tortillas Sprouted-grain bagels, breads, tortillas Sweet potatoes/yams (for our purposes, sweet potatoes and yams are complex carbs, not vegetables) Tapioca, as a thickener in recipes (not the pudding with added sugar) Teff Wheat grass(serving size 1 shot) 9

10 Hormone Repair You will be eating 5 times a day Sample Meal Map Snack Lunch Snack Dinner Snack Breakfast N/A Healthy Fat Healthy Fat Healthy Fat DAYS 1-4 OVERVIEW N/A Grilled herb Crusted Lamb with Asparagus Nitrate-Free Chicken Slices Deli Wrapped Meat Lettuce in Romaine Lettuce Wraps Easy Broccoli and Prosciutto Quiche Nitrate-Free Deli Turkey Clices with Green *Green Smoothie Pepper Strips & 1/4 cup Raw Almonds Nitrate-Free Deli Turkey Scrambled Eggs with Greens and Avocado DAY 1 N/A *Grilled NY Strip Steak with Broccoli Hard Chicken Boiled Slices Eggs Wrapped with Bell in Pepper Romaine Lettuce Strips Tumeric Chicken Salad Clices with Green Pepper Strips & 1/4 cup Celery with Hummus and Almond Butter Green Smoothie DAY 2 N/A Quick Paprika Chicken with Cumin Slaw Nitrate-Free Chicken Slices Deli Wrapped Meat Lettuce in Romaine *Shrimp Salad Raw Almonds Nitrate-Free Deli Turkey Clices with Green Pepper Strips & 1/4 cup Raw Almonds Nitrate-Free Deli Turkey *Green Smoothie DAY 3 Lettuce Wraps Scrambled Eggs with Greens and Avocado N/A Sirloin Tips with Broccoli and Shiitakes Hard Chicken Boiled Slices Eggs Wrapped with Bell in Pepper Romaine Tumeric Chicken Salad Clices with Green Pepper Strips & 1/4 cup Raw Almonds *Green Smoothie DAY 4 Lettuce Strips Celery with Hummus and Almond Butter N/A Complex Carb Fruit (Low G.I.) Fruit (Low G.I.) Complex Carb DAYS 5-7 OVERVIEW N/A Steak Fried Rice Nitrate-Free Deli Hard-Boiled Eggs and Green Meat Pepper Lettuce Strips Wraps *Grilled Chicken and Stew Turkey Smoked Jerky Salmon and Baby and Cucumbers Carrots *Poached Egg Sandwich and Blueberries DAY 5 N/A Eggplant- Mushroom Pasta Hard-Boiled Turkey Jerky Eggs and and Green Baby Pepper Carrots Strips Blueberry-Almond Turkey Salad Turkey Celery Jerky with and Almond Baby Carrots Butter Black Forest Ham and Egg Pita DAY 6 N/A Smokey Black Beans and Rice with Eggs Nitrate-Free Deli Hard-Boiled Eggs and Meat Lettuce Green Pepper Strips Wraps Aromatic Lentils with Tomatoes Turkey Smoked Jerky Salmon and Baby and Cucumbers Carrots *Poached Egg Sandwich and Blueberries DAY 7 *These recipes can be found in the Fast Metabolism Food Rx book. 10

11 Your Meal Map Breakfast DAYS 1-4 OVERVIEW Healthy Fat DAY 1 DAY 2 DAY 3 DAY 4 DAYS 5-7 OVERVIEW Fruit (Low G.I.) Complex Carb DAY 5 DAY 6 DAY 7 Hormone Repair You will be eating 5 times a day Snack Lunch Snack Dinner Snack Healthy Fat Healthy Fat N/A Nitrate-Free Deli Turkey Clices with Green Pepper Strips & 1/4 cup Raw Almonds Nitrate-Free Deli Turkey Clices with Green Pepper Strips & 1/4 cup Raw Almonds Nitrate-Free Deli Turkey Clices with Green Pepper Strips & 1/4 cup Raw Almonds Nitrate-Free Deli Turkey Clices with Green Pepper Strips & 1/4 cup Raw Almonds Chicken Slices Wrapped in Romaine Lettuce Chicken Slices Wrapped in Romaine Lettuce Chicken Slices Wrapped in Romaine Lettuce Chicken Slices Wrapped in Romaine Lettuce N/A N/A N/A N/A Fruit (Low G.I.) Complex Carb N/A Turkey Jerky and Baby Carrots Hard-Boiled Eggs and Green Pepper Strips N/A Turkey Jerky and Baby Carrots Hard-Boiled Eggs and Green Pepper Strips N/A Turkey Jerky and Baby Carrots Hard-Boiled Eggs and Green Pepper Strips N/A 11

12 FOOD FOCUS Our objective with this hormone-repair food prescription is to help your body manufacture and utilize hormones in the most efficient way possible. To reestablish a healthier hormone balance, we will use food to: 1. Remove barriers to hormone metabolism by stimulating enzymes to wash receptor sites and rid the body of excess stored fat. 2. Repair the mechanisms for hormone production by feeding the glands that produce those hormones with essential nutrients. 3. Restore normal hormone production and assimilation with three key lifestyle strategies. A Day in the Life of Hormone Repair Use the recipes in this mini-cookbook, plus those in Fast Metabolism Food Rx, to create a perfect day of hormonal support. Your 7 days for Hormone Repair are split in two. You ll eat one way for days 1-4, and another way for days 5-7. Meal Map for Hormone Repair: Day 1-4 Breakfast Snack Lunch Snack Dinner Healthy Fat Healthy Fat Healthy Fat Meal Map for Hormone Repair: Day 5-7 Breakfast Snack Lunch Snack Dinner Fruit (low GI) Complex Carb Fruit (low GI) Complex Carb 12

13 SCRAMBLED EGGS WITH GREENS AND AVOCADO 13

14 SCRAMBLED EGGS WITH GREENS AND AVOCADO BREAKFAST DAYS 1-4 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 10 MIN Hormone Repair Rx Power Foods: Avocado, black pepper, egg, olive oil 1 tbsp olive oil 2 cups fresh baby spinach (or arugula, beet greens -- whatever greens you have on hand) 2 eggs, lightly beaten 1/4 avocado Sea salt and freshly ground black pepper DIRECTIONS 1. Heat a skillet over medium heat. 2. Add the oil and greens and sauté just until the greens wilt. 3. Add the eggs and cook just until set. Transfer to a plate, top with avocado, season to taste with salt and pepper, and serve. * Note: This recipe also works for lunch. 14

15 EASY BROCCOLI AND PROSCIUTTO QUICHE 15

16 EASY BROCCOLI AND PROSCIUTTO QUICHE LUNCH DAYS 1-4 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 45 MIN Hormone Repair Rx Power Foods: Black pepper, broccoli, eggs, olive oil 4 tbsp olive oil 2 shallots, thinly sliced 4 cups broccoli florets, cut into bite-size pieces 4 large eggs 1 cup almond milk 4 ounces thinly sliced nitrate-free prosciutto, cut into thin strips 2 green onions, chopped 2 tsp fresh thyme leaves 1/4 tsp sea salt 1/4 tsp freshly ground black pepper 1/8 tsp cayenne pepper DIRECTIONS 1. Preheat the oven to 350 degrees F. 2. Heat a large skillet over medium-high heat. Add the olive oil, shallots, and broccoli. Sauté until the broccoli starts to brown a little, about 4 minutes. Scrape the contents of the skillet into a 9-inch pie plate, and set aside to cool a bit. 3. In a large bowl, lightly beat the eggs with a whisk, and then whisk in the remaining ingredients. Add this mixture to the pie plate. Bake 30 minutes, or until the quiche is golden brown and puffed, and the center is set. Let the quiche rest for 5 minutes before slicing. * Note: This recipe also works for breakfast. 16

17 TUMERIC CHICKEN SALAD 17

18 TUMERIC CHICKEN SALAD LUNCH DAYS 1-4 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 10 MIN Hormone Repair Rx Power Foods: Avocado, black pepper, turmeric 3 cups chopped cooked chicken 1 stalk celery, chopped 1/4 cup chopped onion 1/4 cup safflower mayonnaise 1/2 tsp turmeric 3/4 tsp fresh thyme leaves 1/4 tsp sea salt 1/4 tsp freshly ground black pepper Dash cayenne pepper 6 cups salad greens 1 avocado, sliced DIRECTIONS 1. Combine the first nine ingredients (chicken through cayenne). Adjust salt and pepper to taste. 2. Serve on salad greens, with sliced avocado on the side. 18

19 GRILLED HERB-CRUSTED LAMB CHOPS WITH ASPARAGUS 19

20 GRILLED HERB-CRUSTED LAMB CHOPS WITH ASPARAGUS DINNER DAYS 1-4 SERVES: 2 PREP TIME: 5 MIN TOTAL TIME: 15 MIN Hormone Repair Rx Power Foods: Black pepper, garlic 1 tbsp Dijon mustard 1 tsp minced fresh rosemary 1 tsp fresh thyme leaves 1/2 tsp minced garlic 1/8 tsp sea salt 1/8 tsp freshly ground black pepper 8 ounces lamb loin chops 1/2 pound fresh asparagus, tough ends trimmed DIRECTIONS 1. Preheat a grill (or grill pan) to medium heat. 2. Combine the first six ingredients, and rub the mixture on both sides of the lamb chops. Place the chops on the grill and cook 4 minutes; flip the chops, add the asparagus to the grill, and cook 3 minutes more, moving the chops to a cooler part of the grill if necessary. Remove the asparagus and chops to a plate, season with salt and pepper, and serve. 20

21 QUICK PAPRIKA CHICKEN WITH CUMIN SLAW 21

22 QUICK PAPRIKA CHICKEN WITH CUMIN SLAW DINNER DAYS 1-4 SERVES: 4 PREP TIME: 5 MIN TOTAL TIME: 20 MIN Hormone Repair Rx Power Foods: Black pepper, cabbage 1 tsp smoked paprika 1/4 tsp sea salt 1/4 tsp freshly ground black pepper Dash of crushed red pepper flakes 1 pound boneless, skinless medium chicken thighs 4 cups thinly sliced cabbage Juice of 1/2 lime 1/2 tsp ground cumin DIRECTIONS 1. Preheat the broiler, with a rack 6 inches from the heat. 2. Combine the paprika, salt, black pepper, and red pepper, and rub all over the chicken thighs. Place on a broiler pan and broil 5 minutes per side, or until cooked through. 3. Toss the cabbage with the lime juice, cumin, and salt and pepper to taste. Slice the chicken, and serve on top of the cabbage mixture. 22

23 SIRLOIN TIPS WITH BROCCOLI AND SHIITAKES 23

24 SIRLOIN TIPS WITH BROCCOLI AND SHIITAKES DINNER DAYS 1-4 SERVES: 2 PREP TIME: 10 MIN TOTAL TIME: 30 MIN Hormone Repair Rx Power Foods: Black pepper, broccoli, garlic 8 ounces sirloin tips (or an 8-ounce sirloin steak, cut into 1-inch chunks) Sea salt Freshly ground black pepper 2 cups broccoli florets 1 large sweet onion, halved and sliced 4 ounces sliced fresh shiitake mushroom caps 1 clove garlic, minced 1/2 tsp minced fresh rosemary 1/2 tsp fresh thyme leaves 1/4 cup beef broth 2 tbsp balsamic vinegar 3 tbsp chopped fresh basil DIRECTIONS 1. Heat a nonstick skillet over medium-high heat. Add the sirloin tips and a pinch each of sea salt and black pepper. Sauté until almost medium-rare, about 3 minutes. Remove the sirloin tips with a slotted spoon, and set them aside. 2. Place the skillet over medium heat. Add the next six ingredients (broccoli through thyme), and season with salt and pepper. Sauté until the mushrooms give up their liquid, about 4 minutes. Remove the veggies with a slotted spoon. 3. Add the broth and balsamic to the skillet, and scrape up any browned bits from the bottom. Simmer over high heat until the sauce is reduced, about 2 minutes. Combine the sauce with the sirloin tips and veggies, scatter basil on top, and serve. 24

25 BLACK FOREST HAM AND EGG PITA 25

26 BLACK FOREST HAM AND EGG PITA BREAKFAST DAYS 5-7 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 10 MIN Hormone Repair Rx Power Foods: Black pepper, egg Sprouted-grain pita half 2 tsp Dijon mustard 1 hard-cooked egg, sliced 2 ounces nitrate-free Black Forest ham (or nitrate-free smoked ham) 1 handful fresh baby spinach 1 small tomato, sliced 2 tbsp thinly sliced green onion Sea salt and freshly ground black pepper DIRECTIONS 1. Spread the inside of the pita with mustard. 2. Stuff with the egg, ham, spinach, tomato, and onion. Sprinkle with salt and pepper, and serve. 26

27 BLUEBERRY-ALMOND TURKEY SALAD 27

28 BLUEBERRY-ALMOND TURKEY SALAD LUNCH DAYS 5--7 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 10 MIN Hormone Repair Rx Power Foods: Black pepper, blueberries, raw nuts, cabbage 1 tbsp almond butter 1 tbsp fresh lemon juice 1 tbsp water 2 drops stevia Sea salt and freshly ground black pepper 2 cups thinly sliced red cabbage 1 cup fresh blueberries 2 ounces nitrate-free deli turkey, sliced 1 tbsp chopped fresh mint A few sliced almonds DIRECTIONS 1. In a bowl, whisk together the almond butter, lemon juice, water, stevia, and salt and pepper to taste. 2. Add the remaining ingredients and mix well. 28

29 AROMATIC LENTILS WITH TOMATOES 29

30 AROMATIC LENTILS WITH TOMATOES LUNCH DAYS 5-7 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 25 MIN Hormone Repair Rx Power Foods: Garlic, legumes, turmeric 4 tsp minced garlic 1 tsp whole cumin seed 4 cups water, divided 1 cup dry red lentils 28-ounce can diced tomatoes with juice 1 tsp sea salt 1/2 tsp crushed red pepper flakes 1/4 tsp turmeric 8 cups fresh baby spinach Chopped fresh cilantro DIRECTIONS 1. Heat a soup pot over medium-high heat. Add the garlic, cumin, and 2 tbsp of the water. Sauté until the garlic is fragrant, about 1 minute. 2. Add the remaining water and next five ingredients (lentils through turmeric) and bring to a simmer. Lower the heat and simmer uncovered, stirring occasionally, 10 minutes or until the lentils are soft. Stir in the spinach until it wilts. Serve topped with chopped fresh cilantro. 30

31 EGGPLANT-MUSHROOM PASTA 31

32 EGGPLANT-MUSHROOM PASTA DINNER DAYS 5-7 SERVES: 2 PREP TIME: 10 MIN TOTAL TIME: 25 MIN Hormone Repair Rx Power Foods: Black pepper, garlic 1 thin Japanese eggplant, diced small 10 ounces mushrooms (any kind), chopped 1/4 cup chopped onion 1/4 cup chopped celery 1/4 cup chopped carrot 1 clove garlic, minced 1/4 tsp fennel seed, crushed 1/2 cup vegetable broth, divided Sea salt Freshly ground black pepper 1 to 2 tbsp balsamic vinegar 2 tbsp thinly sliced fresh basil, plus more to serve 2 cups cooked brown rice pasta or spelt pasta DIRECTIONS 1. Heat a 4- to 5-quart pot over medium heat. Add the first seven ingredients (eggplant through fennel seed), 2 tbsp of the broth, and a generous pinch of sea salt; reduce the heat to medium-low, cover and sweat the veggies, stirring occasionally, until tender, about 8 minutes. 2. Stir in the remaining broth, another generous pinch of sea salt, and a grind or two of pepper. Simmer gently, uncovered, until the liquid evaporates, about 5 minutes. Stir in the balsamic vinegar to taste, and 2 tbsp fresh basil. Taste for salt and pepper. 3. Serve the sauce over the pasta, sprinkled with more fresh basil. 32

33 SMOKEY BLACK BEANS AND RICE WITH EGGS 33

34 SMOKEY BLACK BEANS AND RICE WITH EGGS DINNER DAYS 5-7 SERVES: 2 PREP TIME: 5 MIN TOTAL TIME: 25 MIN Hormone Repair Rx Power Foods: Eggs, legumes 1/4 cup chopped red onion 2 tbsp plus 1/4 cup vegetable broth, divided 2 cups cooked brown rice 1/2 cup canned black beans, drained and rinsed Juice of 1/2 lime 1/2 tsp ground cumin 1/4 tsp ground coriander 1/8 to 1/4 tsp ground chipotle (depending whether you like it mild or spicy) 1/4 tsp sea salt 4 cups fresh baby spinach 2 eggs Fresh cilantro DIRECTIONS 1. Heat a nonstick skillet (use one with a lid) over medium heat. Add the onion and 2 tbsp broth; sauté until the onion is softened, about 2 minutes. 2. Add the remaining 1/4 cup broth and the next seven ingredients (rice through salt). Cook and stir until heated through. 3. Stir in the spinach until it wilts. Use a spoon to make two indentations in the mixture, and crack in the eggs. Cover, reduce the heat to low, and cook until the eggs are just set, about 5 minutes. Serve topped with fresh cilantro. 34

35 BALSAMIC-GLAZED SALMON WITH ROASTED BEETS 35

36 BALSAMIC-GLAZED SALMON WITH ROASTED BEETS DINNER DAYS 5-7 SERVES: 2 PREP TIME: 5 MIN TOTAL TIME: 35 MIN Hormone Repair Rx Power Foods: Beets, black pepper, wild salmon 4 large fresh beets 12 ounces salmon fillets Sea salt and freshly ground black pepper 1 small shallot, finely minced 2 sprigs thyme 1 tbsp water or chicken broth 1/4 cup balsamic vinegar 2 cups cooked brown rice 1/4 cup thinly sliced sweet onion DIRECTIONS 1. Preheat the oven to 450 degrees F. 2. Scrub the beets and trim off the tops. Place the beets in a baking pan with 1/8 inch of water in the bottom. Cover tightly with foil, and roast 30 minutes or until tender. Peel the beets (the skins will slip right off), slice, and set aside. 3. Meanwhile, heat a large nonstick skillet over medium-high heat. Season the salmon with salt and pepper. Place the fillets in the skillet, skin side down, and cook 3 minutes. Transfer the skillet to the oven, and bake until the salmon is nearly translucent in the center. Remove the salmon to a plate to keep warm. 4. Place the shallot and thyme in a small saucepan over medium heat, add the water or broth, and sauté until the shallot is tender, about 1 minute. Stir in the vinegar, raise the heat, and simmer briskly 2 minutes or until slightly reduced. Remove from the heat. Serve the salmon and warm beets on a bed of brown rice, drizzled with as much of the balsamic sauce as you like; scatter the thinly sliced sweet onion over the top. 36

37 GET EXTRA SUPPORT Support for Healthy Hormone Balance Aids insulin and glucose metabolism Slows carbohydrate digestion Promotes balanced hormones Use as an easy meal replacement on the Fast Metabolism Food Rx prescription for Hormone Repair! Buy and get more info at HayliePomroy.com BECOME A MEMBER MONTHLY Membership $12.99 /MO = $155.88/yr All the benefits of membership for one low monthly price! YEARLY Membership $99 /MO /YR 36% Savings Save big when you purchase the yearly membership! To keep your metabolism and motivation running at an all-time high, become a Haylie Pomroy Member and receive: Our exclusive Member Forum, moderated by our Fast Metabolism coaches to answer all your questions 10% discount on all of Haylie s products Huge database of exclusive member recipes Free downloads: Meal maps Sample menus Master food lists Mini cookbooks Information and strategies for talking to your doctor Videos and Q&As with Haylie Join for just $12.99 per month (cancel anytime) or $99 per year! Get 20% off an annual membership right now with this code: WELCOME20 37

38 KEEP YOUR METABOLISM BURNING Buy my books at any major bookstore or online for extra support. Sign up for Haylie s weekly newsletter: Visit HayliePomroy.com For Hollywood diet secrets and giveaways: Like Haylie at facebook.com/hayliepomroy From kitchen to plate and eveything in between: Follow Haylie on For nutrition tips and advice: Follow Haylie on Find recipe inspiration at: Pinterest.com/hayliepomroy 38