Breakfast

How to Turn Wild Cherries into a Hormonal Win{recipe: Special, Cherry Oatcake}

Down the street is our neighborhood’s giving tree.

Cherry oatcake is a hormonal win any day.
Cherry oatcake is a hormonal win any day.

In the fall, her leaves turn golden. In the winter,

she’s our gathering place. By spring, she smells of flowers.

And every single summer, she bears loads of sweet and tart cherries.

This year was no exception. We lucked out with a “bumper crop”.

Her branches were literally loaded with beautiful, red cherries.

If you’ve been a fan of my work, then you know that maintaining even blood sugar levels

throughout the day is vital to hormonal freedom. Often I encourage clients to cut down

on sweets and even limit their fruits to one piece a day.

Yes, we’ve been told to “eat your fruits and vegetables”, but I’d like to switch that moniker on it’s heels. I think it should read a bit more like this:

“Eat your veggies and savor your fruits.”

Fruits do contain vitamins, minerals and fiber that slow the absorption of sugar,

but in the end, fructose is fructose. Too much fructose in any one setting can throw

your pancreas into a tailspin and kick your adrenals into overdrive.

High levels of cortisol caused by stress (from blood sugar swings or life circumstances)

decreases thyroid function and TSH production.

So, what’s a mom to do when her kids are whooping and hollering

about cherries in the heat of the summer sun?

I say, “Pick’ em and have yourself some fun.”

I made this Special Cherry Oatcake a hormonal winner by switching things up

with these four steps to minimize a blood sugar conundrum.

1. Soak grains in yogurt.

Soaking grains helps to breakdown any anti-nutrients and hard-to-digest parts of the grain. 

Soaking may seem time consuming at first glance, but it’s really more about thinking ahead.

And soaking  grains has another hormonal benefit. Often, low thyroid equals poor digestion.

When grains are easier to digest, there’s a lot less drag on your thyroid.

2. 50-50 steel cut oats and rolled oats.

Steel cut oats are less processed than rolled oats, and both are less processed than quick oats.

With more of it’s natural juju intact, steel cut oats won’t sway blood sugar like the others.

You can up your hormonal mastery here and play with the percentage of steel cut vs. rolled oats in this recipe.

I ended up going 50/50 but I bet 75/25 (favoring steel cut oats) would work well too.

3. It’s got protein.

4 eggs and ½ cup of nuts are added to up the protein and slow down the glycemic response

of the fruit and the tiny bit of honey.

Balanced hormones start with balanced blood sugar levels. It’s not that we can’t enjoy sweetness in our life,

but those sweet flavors are best when tempered with proper ratios of fat and protein.

4. It's made in a pan.

Maybe the best part of this special Cherry Oatcake is that it’s made in a pan.

If you’re in a hormonal slump, then you know that you don’t have a whole lot of energy

to waste nor time to spare. There’s nothing like having something on hand that you can serve to

your kids or enjoy for yourself that hits the spot without throwing you into a blood sugar tizzy.

So without further adieu, here she is, my special Cherry Oatcake recipe.

Check it out and tell me what you think of my sweet-and-sour snack in the comment section.

As always, I love hearing from you.

~ Kristin

Meet Annie Volk - My HeartBeet Chef

There always comes a time in life when you’re ready to expand, take flight and do some things a little different. This is one of those times for me.

Over the years, I’ve run into my fair share of amazing practitioners and gifted folks. And I’m at the point in my work where I just can’t wait to share more and more with you. Yes, I’ve loved working for myself. I get to call the shots and essentially the buck stops right here. But now, I’m ready to open up and shine the spotlight brighter.

Each month, I’ll be featuring resources from different practitioners, culinary wizards, and other experts in their field. Everyone will have their own tips and pearls to share regarding hormones and the wonders of health. We’re going to be getting our hands in down and dirty, and who knows, this really could expand into something bigger (yes, I’ve got a pretty cool idea up my sleeve- we’ll just see if she wants to be birthed).

Without further adieu, I am so excited to introduce you to my first guest. Her name is Annie Volk and she’s the culinary whiz behind the HeartBeet Chef. Check her out here.

Take a look at these Paleo Cinnamon Rolls- and check out the ingredients, my friends. She made ‘em just how I like ‘em. No refined sugars here, just maple syrup and a whole lot of love.

This gal has stolen my heart and I’m one of her biggest fans. She’ll come to your house and deliver a week worth of super nourishing, gourmet meals. And, if you haven’t already guessed, she’s a paleo whiz.

~ Kristin

Salmon and Spinach Goat Cheese Omelet

Every now and then I get a morning when I can take my time and linger over breakfast. It doesn’t happen a lot in our busy household of four, but when it does I make sure that I make a good one.

I’m a big believer of high quality breakfasts. I see this all the time in my private practice. Often, someone will come in to my office with hormones that are out of whack. They’re energy is dragging, they’re feeling a little lack luster and usually they want to lose a few pounds. As I dig, often the story reveals that they’re barely eating breakfast. Maybe they’re eating a little toast with fruit, or a bit of oatmeal. But rarely are they eating anything of much substance early in the morning.

Once we do the big switcheroo and get them eating more in the morning, the changes start happening. The weight starts to come off, their energy improves, and very often we find that they’re moods get a little lift. It sometimes seems like such a little change couldn’t make such a big difference, but it does. And very often the change happens quickly.

This is my all-time favorite breakfasts. I usually make this when I have a little extra time in the morning. This recipe is for one serving, but sometimes I make a really big one with 6 eggs and we split it four ways. I usually have a few roasted potatoes left-over in the fridge that I like to heat up for the side.

All of this, plus a hot cup of my favorite tea (I’m really digging Tulsi Tea’s lemon ginger) and I am ready to take on the day. Go ahead and share this one with a friend. We all need a little inspiration on the food front from time to time, and maybe this little omelet right here might make someone's day.

~ Kristin