Recipes
Hormone-friendly recipes
A full library of gentle, nourishing meal ideas — grounded in balanced eating rather than restrictive diet culture. Recipes are inspiration, not medical or dietary advice.
Oat & Berry Bowl with Yogurt
Creamy Greek yogurt with oats, fresh berries, flaxseed and a little honey. A quick breakfast that also works well prepared the night before.
Scrambled Eggs with Spinach and Whole-Grain Toast
Soft scrambled eggs with fresh spinach on whole-grain toast. A filling, protein-rich breakfast ready in just over ten minutes.
Greek Yogurt with Nuts and Honey
Creamy Greek yogurt with crunchy nuts, a touch of honey and cinnamon. Ready in a few minutes — as breakfast or a snack.
Chia Pudding with Mango
Creamy chia pudding with sweet mango. Stir it together the night before and it is ready in the morning — high in fiber and easy to take along.
Avocado and Egg Toast
Crisp whole-grain toast with lemony avocado and a softly poached egg. A savoury breakfast for one.
Protein Pancakes with Berries
Small banana and oat pancakes with berries. The batter makes one filling breakfast portion.
Quinoa Breakfast Bowl with Apple and Cinnamon
A warm quinoa bowl with apple, cinnamon and walnuts. The quinoa is cooked for one portion and finished until creamy.
Cottage Cheese with Flaxseed and Pear
Creamy cottage cheese with juicy pear, flaxseed and cinnamon. A quick breakfast portion with no cooking required.
Omelet with Bell Pepper and Feta
A tender omelet with sautéed pepper, feta and parsley. One savoury serving.
Overnight Oats with Cocoa and Banana
Chocolate overnight oats with banana. Prepared in minutes the evening before and ready to eat in the morning.
Whole-Grain Porridge with Walnuts
Creamy oat porridge with walnuts and cinnamon. Warm, straightforward and sized for one breakfast serving.
Smoothie Bowl with Berries and Oats
A thick berry smoothie bowl with banana, yogurt and oats. Made to be spoonable rather than drinkable.
Whole-Grain Wrap with Scrambled Egg and Avocado
A warm whole-grain wrap with creamy avocado, soft scrambled egg and fresh vegetables. Rolled firmly so it also travels well.
Lentil Salad with Feta and Arugula
A fresh lentil salad with tomatoes, arugula, feta and a lemon-mustard dressing. Good freshly made or prepared ahead.
Quinoa Bowl with Chickpeas and Vegetables
A cold bowl of quinoa, chickpeas and crunchy vegetables. Easy to prepare ahead and still good from the box the next day.
Chicken and Vegetable Stir-Fry with Rice
A quick chicken stir-fry with broccoli, carrot and rice. Brief steaming keeps the vegetables tender-crisp.
Lentil Curry with Spinach
A mild lentil curry with coconut milk and fresh spinach. On the table in around 20 minutes and packed with fiber.
Colorful Buddha Bowl with Tofu
A colourful rice bowl with crisp tofu, edamame, carrot and red cabbage. The ingredients are deliberately kept as distinct components.
Whole-Grain Pasta with Salmon and Broccoli
Whole-grain pasta with broccoli and tender pieces of salmon in a light lemon sauce. One complete serving.
Pumpkin Soup with Ginger
A velvety pumpkin soup with ginger, coconut milk and mild curry notes. Makes one generous bowl.
Stuffed Sweet Potato with Chickpeas
An oven-baked sweet potato with spiced chickpeas and lemon yogurt. Roasted outside and soft and creamy within.
Couscous Salad with Pomegranate and Almonds
A fluffy couscous salad with pomegranate, toasted almonds, mint and lemon. Fruity and easy to prepare ahead.
Turkey Strips with Broccoli and Rice
Turkey strips and tender-crisp broccoli in a light soy sauce, served with rice. Quickly cooked in one pan.
Red Lentil Soup with Carrot
A thick red lentil soup with carrot, cumin and a squeeze of lemon. The recipe makes one generous bowl.
Falafel Plate with Hummus and Salad
Crisp falafel with hummus and a fresh tomato and cucumber salad. A practical plate with clearly defined quantities.
Baked Salmon with Roasted Vegetables
Salmon and vegetables from one tray. The vegetables get a head start so everything finishes at the same time.
Vegetable Curry with Coconut Milk and Rice
A mild vegetable curry with cauliflower, pepper and peas in coconut sauce, served with rice.
Herb-Roasted Chicken Breast with Vegetables
A simple, high-protein dinner: juicy chicken breast and colourful vegetables roast together on one tray. Little washing up, and it keeps well for meal prep.
Pan-Fried Tofu with Broccoli and Quinoa
Golden tofu and tender-crisp broccoli with quinoa, lime and sesame.
Zucchini Lasagna with Lentils
A small zucchini and lentil lasagne with tomato sauce and golden cheese, without pasta sheets.
Stuffed Bell Peppers with Ground Beef and Quinoa
Oven-baked pepper halves filled with ground beef, quinoa and tomato.
Pan-Fried Fish with Tomatoes and Olives
Pan-fried cod with warm tomatoes, olives, garlic and lemon.
Vegetable Stew with White Beans
A hearty stew with white beans, carrot, celeriac and leek in a light herb broth.
Chicken and Vegetable Skewers with Yogurt Dip
Tender chicken and vegetable skewers with a fresh lemon and herb yogurt dip.
Lentil Bolognese with Whole-Grain Pasta
Whole-grain pasta with a thick tomato and lentil bolognese and finely diced vegetables.
Shrimp and Vegetable Stir-Fry with Glass Noodles
A glass noodle stir-fry with shrimp, crisp vegetables, ginger, soy and lime.
Eggplant Curry with Chickpeas
A creamy eggplant and chickpea curry with coconut milk and a measured amount of curry paste.
Salmon Fillet with Asparagus and Potatoes
Pan-cooked salmon with green asparagus, baby potatoes, lemon and dill.
Apple Slices with Peanut Butter
Crisp apple wedges with pure peanut butter and an optional pinch of cinnamon.
Veggie Sticks with Hummus
Raw vegetable sticks with hummus for dipping. The in-between snack you can prep for the whole day in a few minutes.
Energy Balls with Dates and Almonds
Small date, almond and cocoa balls for preparing ahead. The batch makes eight balls or four servings.
Roasted Chickpeas with Paprika
Crisp roasted chickpeas with paprika and garlic. The roasting time depends on how much moisture remains.
Cheese Cubes with Walnuts
A clearly portioned combination of mild Gouda and crunchy walnuts.
Berry Yogurt Cup
Creamy Greek yogurt with a generous portion of berries, also easy to take along in a jar.
Whole-Grain Crackers with Avocado
Crisp whole-grain crackers with freshly mixed lemony avocado.
Edamame with Sea Salt
An edible portion of shelled edamame with a little sea salt — without counting the weight of discarded pods.
Almond Bar with Cocoa
A small homemade almond and cocoa bar with dates. Extra moisture is added only if needed.
Cucumber and Cream Cheese Rolls
Fresh cucumber rolls with dill and lemon cream cheese. The quantities make one small snack serving.
Trail Mix with Nuts and Dried Fruit
A precisely portioned trail mix of almonds, walnuts, raisins and dried apricot.
Cottage Cheese with Cucumber and Dill
Savoury cottage cheese with cucumber, fresh dill, lemon and pepper.