In her new book, Eat Like A Girl, Dr. Mindy Pelz expertly explains how food impacts our hormones and metabolism. Below are a sampling of the 100+ recipes included in the book.
Mediterranean Quinoa Salad
MAKES 6 SERVINGS | | CHEF LESLIE
I use quinoa all the time to replace rice. It triggers a lower glucose response and is packed with protein. Artichoke hearts are a great prebiotic, whereas kalamata olives are an incredible polyphenol food. Make sure your artichoke hearts and olives are packed in water or olive oil, not canola oil.
SALAD
1 cup dry quinoa, rinsed
1 red bell pepper, seeded and diced
1⁄2 cup red onion, cut into medium julienne
Extra-virgin olive oil
Kosher salt
VINAIGRETTE
1⁄4 cup extra-virgin olive oil
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 teaspoon dried oregano
1 garlic clove, finely minced
One 15-ounce can chickpeas
One 15-ounce can artichoke hearts, packed
in water
1⁄2 cup diced cucumber
1⁄2 cup halved and pitted kalamata olives
1⁄4 cup minced fresh dill
1⁄4 cup minced fresh parsley
TO MAKE THE SALAD
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Bring 2 cups of water to a boil in a medium pot over high heat. Add the quinoa, cover, and decrease the heat to medium-low. Let it simmer for 15 minutes, or until the quinoa has absorbed all the water. Remove from the heat and let sit for 5 minutes with the lid on.
Fluff with a fork, and set aside. Arrange the bell pepper and onion on the prepared baking sheet. Drizzle the veggies with olive oil and sprinkle with salt.
Roast for 15 minutes, or until the veggies are soft. Set aside.
TO MAKE THE VINAIGRETTE
Whisk together the olive oil, lemon juice, red wine vinegar, oregano, and garlic in a small bowl until thoroughly combined.
TO ASSEMBLE THE SALAD
Combine the quinoa, roasted veggies, chickpeas, artichoke hearts, cucumber, olives, dill, and parsley in a large bowl. Add as much vinaigrette as you like and toss until well mixed.
Chia Protein Bars
MAKES 12 BARS | | CHEF LESLIE
I love how Chef Leslie added so many seeds to this recipe! Hemp seeds are a powerful prebiotic that also supports your gut microbiome, while chia seeds are incredible for not only feeding your gut microbiome but also having a gentle detox effect. Because of this recipe’s power on your microbiome, this is a fabulous break-fast dish during your manifestation phase. Keep in mind that one of this phase’s health goals is to eat foods that help your gut break down hormones. A prebiotic-rich meal like this will absolutely help your body accomplish that.
1 1⁄2 cups packed, pitted dates
1⁄2 cup almond butter
1 teaspoon vanilla extract
1⁄4 teaspoon kosher salt
1 cup raw walnut pieces
1⁄2 cup chia seeds
1⁄2 cup hemp seeds
1⁄2 cup unsweetened, shredded coconut
1⁄2 cup chopped nondairy dark chocolate
1⁄3 cup raw cacao powder
Line a 9 x 9-inch baking pan with parchment paper.
In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla, and salt and pulse again until thoroughly combined.
Add the walnuts, chia seeds, hemp seeds, coconut, chocolate, and cacao powder and pulse until thoroughly incorporated. Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.
Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to 3 months.
Lime Ginger Mint Mocktail
MAKES 1 SERVING | | CHEF LESLIE
When we fast, we often experience waves of nausea and other gastrointestinal symptoms. If you find yourself with an upset tummy while fasting, this is your go-to drink. It keeps you in a fasted state while the ginger and mint calm your stomach.
1 sprig mint
1⁄4 teaspoon grated fresh ginger
1 teaspoon lime juice
8 ounces sparkling water
Muddle the mint and ginger in a tall glass. Pour in the lime juice. Fill the glass with ice, then fill the rest of the glass with sparkling water.
Chicken Bone Broth
MAKES 3 QUARTS | | CHEF JEFF
From a delicious snack to sip on while breaking your fast to its protein-and-taste punch in a range of recipes, this chicken broth is one I adore. Chicken has more protein than beef, so those of you wanting to build muscle may find this is the perfect broth to sip on during your fasting window. You can add a smoked ham hock for extra flavor. Any inexpensive sherry can be used, or left out if you are avoiding alcohol. It’s fine to use cremini or white button mushrooms, but the shitake provides more flavor.
MEAT AND BONES
2 1⁄2 pounds chicken wings
2 1⁄2 pounds chicken backs, necks, or carcasses; whole chickens or stewing hens are fine
2 1⁄2 pounds turkey thighs or wings
1⁄2 ham bone or ham hock
1⁄2 cup sherry
2 tablespoons sherry vinegar or red or white wine vinegar
STOCK
1 pound carrots, peeled and cut into large chunks
1 large yellow onion, peeled, cut into large chunks
4 celery stalks, cut into large chunks
1⁄2 cup garlic cloves, peeled
1⁄2 cup fresh shiitake, white button, or cremini mushrooms
1⁄4 cup white miso (optional)
1⁄2 tablespoon black peppercorns
1 dried bay leaf
2 sprigs fresh thyme
1 sprig fresh rosemary
One 3-inch piece Parmesan rind
TO COOK THE CHICKEN AND BONES
Place all the bones into a very large stockpot, along with the ham hock, if using.
Pour enough cold water into the stockpot to cover the bones by 1 to 2 inches. Turn the
heat to medium-high and bring the mixture to a simmer. Once the bones come to a
simmer, turn off the heat, carefully remove the pot from the stove, and dump out the
water. Pour cold water over the bones, and then dump out that water too to clean the
bones of any residual particles. Finally, fill the pot with cold water one more time to just
above the bones and set it on the stovetop.
Add the sherry and sherry vinegar to the pot.
Excerpts from Eat Like a Girl © Dr. Mindy Pelz. Recipes reprinted with permission. Photo credits: Erin Kunkel
Dr. Mindy Pelz is a world-renowned women's health expert on a mission to empower women to believe in their bodies! She is a bestselling author of Fast Like a Girl (number-one selling release of 2023 from Hay House Publishing) and The Menopause Reset. Her podcast, “The Resetter Podcast,” is ranked within Apple’s top 20 category of leading U.S. science podcasts, and her Youtube channel has garnered over 60 million lifetime views.