Healing Roots Pumpkin Spice Bread

Healing Roots Pumpkin Bread

All things pumpkin in the fall is pretty much a necessity.

I went into Trader Joe’s the other day and with just about everything pumpkin flavored, I couldn’t help myself but to gather up the ingredients for a delicious pumpkin spice bread. Most pre-made or packaged pumpkin treats are loaded with sugar and I mean loaded. It’s almost frustrating that in order to even enjoy these sort of seasonal flavors we can’t have it in it’s natural-ish form. 

When the sugar cravings hit or your hormones are all over the place, a big cookie or sugary & fat rich item is usually the go-to. This is the perfect treat or snack to help maintain healthy hormone levels (like insulin - which affect other hormones in your body)

So I’ve put together a recipe that I think you’ll enjoy, guilt-free. No processed sugar and pure pumpkin flavor. 

My favorite way to enjoy is a with a big cup of tea and some solitude. Happy Fall! 

Healing Roots Pumpkin Spice Bread

Serves: 6-8  

1.5 cups almond flour

1 egg

½ teaspoon of baking soda

1 pinch sea salt 

1 tablespoon of pumpkin spice seasoning 

⅓ cup pure maple syrup 

1 tablespoon almond butter

½ cup pumpkin puree 

1/2 tablespoon of vanilla extract

1/4 cup unsweetened almond milk 

Steps: 

1. Preheat oven to 375 degrees

2. Grease 6 by 9 baking pan with oil

3. In a bowl, mix dry ingredients: almond flour, baking soda, pumpkin spice seasoning and sea salt. Then add the maple syrup, almond butter, pumpkin puree, vanilla extract and almond milk. 

4. If the batter is too dry, adjust ingredients with more almond milk or more batter depending on consistency.

5. Pour batter in the baking pan and smooth out. 

6. Bake for 10-12 minutes. Stick a toothpick in to make sure it is cooked all the way, if not allow to cook for a few minutes longer and continue checking on it.


Hormone Balancing Smoothie

Hormone Balancing Smoothie

I love using food as medicine and I love sharing with other females on how to increase hormonal balance through the use of food and herbal remedies. This smoothie today can help women who are trying to increase their sex drive, balance hormones, reduce symptoms of PCOS and PMS.

My hormone balancing smoothie has been loved by many females (including myself!). The rich, chocolate taste with a creamy texture will keep you wanting more. I want to show you that it can be easy and fun to bring balance back to your body!

First, here is the inside scoop on why this brings about healing to your body in three simple tips:

1. Maca: a root that can help to balance estrogen, raise libido, increase energy, boost fertility and improve PCOS related symptoms (facial hair, regulate periods, improve sex drive)

2. Cacao: Cacao and once processed known as chocolate helps to reduce secretion of stress hormones. This means less stress = happier hormones.

3. Nut butter: Healthy fats. In order for your hormones to operate optimally you need to be eating plenty of healthy fats. Start the day off right with some good fats in this hormone balancing smoothie.

Get Blending!

Cacao Breakfast Smoothie

Serves: 1

1 cup unsweetened almond milk (add more liquid if needed)

1 scoop chocolate protein powder (I like Garden of Life - no affiliation)

1 tbs raw cacao powder

1 tsp maca powder

1 tbs almond butter

1/2 tsp ground cinnamon

2 tsp vanilla extract

1 cup spinach

1 cup frozen strawberries

Steps:

1. Mix in a blender, add more liquid if needed. Blend until smooth and creamy.


Seed Cycling for Hormonal Balance

Seed Cycling for Hormonal Balance

If you’re reading this blog, you’ve probably tried a million things to get your hormones back on track or get your period on a regular cycle.

Who is Seed Cycling For

Seed cycling is a natural approach to balancing hormones to benefit those with polycystic ovarian syndrome, irregular cycles or PMS symptoms.

Start the Cycle: How To 

Seed cycling is fairly simple and I’ve provided you with a few instructions to help guide you. Every female is different so please take into consideration your personal body during this time. Your cycle might not line up exactly with the instructions below, but that’s ok!


It’s important to track your menstrual cycle or start a tracking date if you are not having a cycle. I suggest starting day 1 of seed cycling on the new moon if you’re not currently having a cycle- which means the first day of bleeding. This would put you to start ovulation on the full moon. There is a lot of ancient wisdom around syncing your cycle with the moon cycle. 

Essentially, as you track your cycle you will also eat different seeds. Day 1 signifies a period or the first day of bleeding (like I mentioned). From day 1 to day 14, you will eat 1-2 tablespoons of freshly ground flaxseeds, raw pumpkin seeds and goji berries. I suggest starting slow with the flaxseeds, around 2 teaspoons then working your way up as they are very high in fiber. These two seeds help to support estrogen metabolism and production during this phase of your cycle. This phase is called the follicular phase. Goji berries are traditionally used in Chinese medicine as a way to induce menstruation through estrogen support. This berry is bright red in color (quite symbolic eh?) and tart in taste. 

From days 15 until you start your next cycle or days 15-28 (if you’re not currently having a cycle) you will switch to 1-2 tablespoons of sesame seeds and sunflower seeds to support progesterone metabolism. This phase is called the luteal phase.

Make it Sacred

Enjoy the process and ritual of seed cycling. Our thoughts create energy throughout the physical body. If we put pressure on our bodies or expect perfection, often times we can become upset. Become more in touch with your true feminine side during this process. 

Be Patient


Sometimes, our bodies need time to heal and rebalance. Using more tools than one can also be helpful. I want to make sure you have all the tools you need. Because, personally when I went through my hormonal imbalance- I had nothing available until I advocated for myself. Now, let me help you. If you want to check out my full female hormone balancing kit just click here. Wishing you all happy hormones!

Vitamin C and Healing Your Hormones

Being a woman is hard. It’s plain and simple, well it’s actually much more complicated than that. However, if you’re a woman reading this...then you can agree how challenging and complex it is to be a female.


To make matters even more complicated, our hormones can dictate us. Even if we want to be all “peachy” and optimistic sometimes we just can’t. I understand this first hand. As someone who had hormone imbalance. To the point I was put on FIVE medications for it and STILL feeling awful. Not to mention, I had terrible side effects of my hair falling out, irregular cycles, insomnia and anxiety/depression. So when I say, I understand how you feel. I truly do. I was diagnosed with Polycystic Ovarian Syndrome (PCOS). 

On the upside, I’ve returned to my peachy self and chucked all medications to the side. One beneficial component I found to be helpful was vitamin C. Vitamin C is known to help with immune support and fight free radicals.

This, you might already be familiar with. But did you know that vitamin C can help to balance out hormones? Let me explain for you and keep it simple. 

The hormone progesterone is important in regard to properly functioning as a female. If you’re low in progesterone you might be suffering from infertility, low libidio, poor sleep, anxiety and mood swings. 

Factors like PCOS, high stress and hypothyroidism are just a few of the ways that progesterone might become low. 

In short, we have incredible, natural resources that can support and help heal our bodies. 

Vitamin C can be a wonderful addition.

For starters, try adding more vitamin c rich foods into the diet. Citrus foods, strawberries, winter squash, bell peppers, spinach, brussels sprouts and cabbage are wonderful options. 

Another way to ensure you’re receiving enough vitamin C, is through a capsule of 1,000 mg daily. 

Hormonal imbalances takes toolkit of lifestyle & nutrition, but it can be simple!


For more information or questions about how you can succeed on your healing journey, be sure to check out the blog !

About Eleni: Learn more about how I naturally healed my body and how I can help you too!


Can't Sleep? Healing Solutions to Improve Your Sleep Naturally

A night without sleep can be terrible.. 


Are you exhausted all day? Yet when your head hits the pillow, you can't seem to do anything but toss and turn for hours. For adults, averaging less than 7 hours each night has been linked to health issues. Not to mention the immediate effects include foggy brain, mood disorder, lack of productivity and unhealthy food cravings. Sleep is essential in order for the body to heal.

Cranky, hungry and tired. Who wants to feel like that every day?!?

There are many underlying reasons as to why you might not be sleeping well. Not something to get into today, but I can offer you simple solutions that only takes a quick trip to the grocery store!

For starters, many sleep issues relates to the hormone melatonin. This is a hormone secreted by the pineal gland and regulates the internal clock of the body. Due to caffeine, tobacco use, alcohol and exposure to artificial lighting-melatonin can be suppressed.

So one thing you can do is support your melatonin production to promote restful sleep.

From a nutrition perspective- I suggest adding in melatonin rich foods into your diet.

-Flaxseeds

-Raspberries

-Orange Bell Peppers

-Tart Cherry Juice

-Walnuts

-Tomatoes

-Goji Berries

-Almonds

Summer Dishes + Seasonal Tips

With the summer season coming up, BBQs and parties will be in full swing. I love spending time with my community, preparing delicious foods and enjoying the company of others for the day.

I think a huge misconception is that in order to be healthy you need to socialize less and isolate yourself.

I’m a big believer that community is an important pillar to healing! So...I’ve got some summer bbq tips for you and a delicious, family recipe that you can share at the party.

I’m with my community at least 4-5 meals a week in a group setting and I am still able to keep my body in a healthy and resilient state!

Is my diet perfect 100%? No, but striving in perfection in any area of life can lead to shame and guilt. However, I am conscious of how I can contribute healthy dishes and eat nutritious items with others.

Here are some tips below.

Seltzer water and a splash of cherry juice spritzer- a low sugar and refreshing beverage.

Try to be the last at the food line to resist the urge for seconds. While everyone is almost finishing, you’re still enjoying your first few bites with them. And less likely to grab more because of temptation by what’s on everyone else plate

Drink water 30 minutes before your meal for optimal digestion of your meal.


Here are two tasty recipes that I incorporate regularly!


Jicama is a wonderful root vegetable that provides a refreshing crunch and tons of fiber. A great way to avoid processed chips & snack foods. Plus the fiber will satisfy you!

Jicama Chips
Serves: 6 to 8
1 large jicama, peeled and sliced into shape of fries
2 limes, freshly squeezed
Sprinkle of sea salt

Mix all together in a large bowl, then place on a platter.

This next dish has been passed down in my family and is always a hit. This is filled with fresh herbs and is a healthier version of store bought potato salad that often contains sugar and processed oils.

In addition, cooked & chilled potatoes provide fiber called prebiotics. This fiber reduces its affect as a starchy food. Meaning you can keep your blood sugar and insulin in check.

Greek Potato Salad
Serves: 4 to 6
1 lb organic red potatoes, cut into cubes
1/3 cup fresh mint & fresh oregano, chopped
1 clove garlic, minced
1/4 cup onion, minced
1/3 cup extra virgin olive oil
2 tbs apple cider vinegar or red wine vinegar
Sea salt and pepper

Steps:

  1. Boil the potatoes until soft, then strain.

  2. Combine potatoes in a bowl once they have cooled with remaining ingredients

  3. Allow to chill overnight in a closed container and enjoy the next day chilled.

Mushroom & Mango Tacos

I have never been a huge taco fan, but once I moved to Austin, Texas just about anything was featured in a taco! From boar to lamb to pecans! I soon realized how delicious and genius the taco concept was! A burst of flavor in one bite and finger food. Except, I also realized that not all taco is created equal. From quality to ingredients, things can get fishy (and trust me…I do love a fish taco).

So I’ve put together a delicious mushroom and mango taco. Shiitaki mushrooms are a powerful super food, while this entire dish leaves out all genetically modified foods and other poor quality ingredients. Try this twist on a taco and let me know what you think!

Mushroom Tacos

8 oz organic tempeh, sliced into cubes

1 tbs garlic powder

2 cup shitaki mushrooms, chopped

½ small onion, chopped

½ red pepper, chopped

8 Boston bibb lettuce leaves

2 tbs coconut aminos

½ cup fresh cilantro, chopped

½ cup sweet potatoes, cubed and roasted

2 tbs avocado oil

2 tbs cashew butter

Steps:

1. In a skillet over medium heat, add avocado oil. Sear organic tempeh on each side for 4 minutes over medium heat, season with garlic powder, salt and pepper. Saute mushroom, onion and red pepper until soft.

2. Transfer to a bowl. Add sweet potatoes, cilantro and coconut aminos. Toss in seared tempeh.

3. In each lettuce wrap, add a scoop of filling. Drizzle each with cashew butter.


Mac N Cheese (Yes..its the real deal y'all!)

Boy oh boy, this is by far one of my favorite side dishes. It took me a few times to finally get a vegan cheese sauce that I really liked. I grew up eating mac n cheese but once I gave up gluten and most dairy items, I was a bit stumped for a bit.

So.. I have gotten a little obsessed with using nutritional yeast over these past couple of months, and trust me I am not mad about it at all! You too can enjoy your favorite kid’s meal as an adult! Or even better, if you’ve got little ones at home. Be sure to try this one.

Ingredients:

(Serves 4-6)

2 cups of cashews soaked overnight

4 cups water

1/2 cup nutritional yeast

1/2 cup full fat coconut milk

1 TBS paprika

Sea salt and pepper

1 box chickpea pasta or 1 bag cauliflower rice.

Steps:

1. Drain cashews, add to blender with coconut milk, nutritional yeast, paprika, salt and pepper to blender and blend until smooth and creamy.

2. Add a bit of water if you need too.

3. Serve with sautéed cauli rice or chickpea pasta. Either are a great option, depending on your choice!


Eggs with Avocado & Tasty Veggies

If you are someone who enjoys a more savory breakfast, you will without a doubt love this recipe! In addition, if you are trying to cut back on the sugar and processed foods this is the perfect go-to.


Eggs are a powerhouse when it comes to nutrition. Make sure you don’t skip out on the yolk. It is packed with nutrients like healthy fats, choline and vitamin D. Among many other nutrients. Talk about brain food and fuel to get you through your morning.


Opt for organic and pasture raised eggs, when possible for best quality (and super colorful yokes are a beautiful bonus!)


Ingredients:

2 eggs

Sautéed mushrooms and spinach (you can switch up the veggies each time)

½ of an avocado sliced

1 cup collard greens, chopped

1 tsp curry powder

Sea salt and pepper

Steps:

1. Cook eggs in a pan that is coated with avocado oil

2. Using the same pan, sauté your veggies and collard greens until they are the desired softness. You may need to add a bit more oil. Add salt, pepper and curry powder.

3. Add everything to a bowl, layer veggies then eggs and add sliced avocado.