Hormone Supportive Archives - Gwell - Nutrition, Wellness, and Healthcare Advocacy

Quick Tips for Navigating PCOS Care

Editor — Thu, 19 Jun 2025 20:45:28 +0000

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Yogurt and Warm Spiced Fruit Parfait

Editor — Thu, 12 Jun 2025 21:28:07 +0000

This comforting parfait combines the tang of yogurt with warm spices and seasonal fruit to support gut health and provide a satisfying start to your day.

I’ll be honest, I’m not a big fan of yogurt parfaits. I tend to prefer all of my meals warm or hot. I do suddenly crave yogurt in the summer, but I still like a warm element. This strikes the perfect balance of cooling and warmth while also packing a flavorful punch. I made mine with figs, since I’m allergic to peaches. I recommend trying it with peaches when they are in season. I can only smell this, and it smells amazing. I’m sure it tastes even better. Plus, this quick snack is loaded with nutrients to support just about any diet.

Yogurt provides probiotics for gut health. Warming spices like cinnamon and cardamom support blood sugar balance and digestion. Hemp seeds add protein and essential fatty acids.

Tradition Spotlight

Spiced fruit is used widely in both Caribbean and Middle Eastern cuisines, where ingredients like cinnamon, cardamom, and cloves are used in both sweet and savory dishes. Yogurt parfaits, while modern, take cues from traditional breakfasts such as ‘labneh with fruit’ or ‘fruit chaat’.

Citations

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723654/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/

Yogurt & Warm Spiced Fruit Parfait

Course Breakfast, Dessert, Snack

Cuisine American

Servings

Ingredients

3/4 cup unsweetened coconut or oat yogurt
1/2 cup chopped peach
1/2 tsp cinnamon
1/8 tsp cardamom
1 tsp maple syrup or date syrup optional
1 tbsp hemp seeds

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Instructions

In a small pan, warm the fruit with cinnamon and cardamom until soft.
Layer yogurt, spiced fruit, and hemp seeds in a bowl or jar.
Drizzle with maple syrup if desired.
Enjoy warm or chilled.

Notes

Inspired by Caribbean stewed fruit and Middle Eastern spice profiles.

Substitutions

Use soy yogurt for extra protein.

The post Yogurt and Warm Spiced Fruit Parfait appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

Spiced Chickpea Flatbread with Savory Toppings

Editor — Thu, 12 Jun 2025 21:18:44 +0000

This savory flatbread is inspired by global street food traditions, combining chickpeas with warming spices and fresh toppings to create a satisfying and protein-rich breakfast or light meal.

Chickpea flour is rich in fiber and plant-based protein, which helps stabilize blood sugar levels. Toppings like greens, tahini, and lemon add micronutrients and anti-inflammatory benefits.

Tradition Spotlight

Chickpea flour-based dishes are popular across South Asia and the Mediterranean. In Trinidad, ‘socca’-like flatbreads draw inspiration from Indian cuisine brought by indentured laborers. Chickpea flour (besan) is used in dishes like pakoras and chilla, providing a gluten-free, high-protein base.

Citations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071244/

https://www.hsph.harvard.edu/nutritionsource/legumes/

Spiced Chickpea Flatbread with Savory Toppings

Course Appetizer, Breakfast

Cuisine Caribbean, Indian

Diet Gluten Free, Hindu

Servings

Ingredients

1/2 cup chickpea flour
3/4 cup water
1/4 tsp cumin
1/4 tsp turmeric
Pinch of salt
1/4 cup sautéed mushrooms
1/4 avocado sliced
Fresh herbs e.g., cilantro or parsley

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Instructions

Whisk chickpea flour, water, and spices into a smooth batter.
Let rest 10 minutes.
Cook on a lightly greased non-stick pan until golden on both sides.
Top with sautéed mushrooms, avocado slices, and herbs.
Serve warm.

Notes

Inspired by Indian besan chilla — use as base or wrap.

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Maca Samoas – Vegan Girl Scout Cookies with Adult Benefits

Editor — Fri, 30 May 2025 22:12:00 +0000

It’s that time of year again! Girl Scout cookies are everywhere, so we figured we would try creating our own. After a bit of research and inspiration from @lilsipper, we meshed our maca-roon recipe with chocolate to create an indulgent version of this Girl Scout favorite!

What is maca root? It is a cruciferous vegetable (like broccoli) that has been cultivated for more than 2000 years in the Andes Mountains of Peru. Maca root is high in carbs, low in fat, and contains a fair amount of fiber. It’s also high in vitamin C, copper, and iron. The potential benefits include but are not limited to:

– increased energy and endurance

– blood pressure reduction

– sun damage prevention

– fight free radicals

– alleviate menopause associated symptoms

– increased libido in both men and women

How do you use maca root? The maca root plant can be ground up into a powder and added to meals or smoothies. We love adding a tablespoon to our morning oatmeal.

What I love about it is that it is good in both sweet and savory combinations.- The average daily dosage is typically recommended between 2-5 grams a day- You can get there a few ways in your daily routine for instance, in oatmeal.

Here’s one indulgent way to get your fix!

Tradition Spotlight

This recipe brings together two kinds of power: the adaptogenic strength of maca root and the deep comfort of a cookie many of us grew up loving, the Samoa.

The Power of Maca
Maca root has been used for over 2,000 years in the high Andes of Peru. It is known for supporting energy, mood, and hormonal balance. Traditionally, Incan warriors consumed it for stamina and strength. Today, it is still valued in Peruvian herbal practices for its ability to boost vitality and support fertility.
As an adaptogen, maca may help the body handle stress more effectively. It contains plant sterols and glucosinolates, compounds linked to hormone balance and antioxidant activity (Gonzales, 2012).

The Story Behind Samoas
Samoas were introduced in the 1970s as part of the Girl Scout cookie lineup. Depending on where you live, they are also called Caramel deLites. Their mix of chewy caramel, toasted coconut, and chocolate made them an instant favorite. While the original version is more of a treat than a tonic, the flavor profile is unforgettable.
This version brings in whole ingredients and a subtle boost of maca to turn a nostalgic cookie into something that supports your energy, not just your sweet tooth.

How It’s Used
• In Peru, maca is blended into warm drinks, porridges, and sweet cakes
• In everyday cooking, it is stirred into smoothies, energy bites, and baked goods to support hormone balance•
• Samoa-inspired treats often show up in lunchboxes and bake sales. This version brings that same joy to your snack table with ingredients that give more than they take

Citations
Gonzales, G. F. (2012). Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012, 1–10. https://doi.org/10.1155/2012/193496
Girl Scouts of the USA. (n.d.). History of Girl Scout Cookies

MACA SAMOAS – VEGAN GIRL SCOUT COOKIES WITH ADULT BENEFITS

Who doesn't love a good Girl Scout cookie? Try this easy recipe for an indulgent treat for the entire family.

Course Dessert, Snack

Diet Gluten Free, Vegan, Vegetarian

Keyword Comfort Food with a Twist, Functional Wellness Recipes, Stress Relief, Whole Food Plant-Based

Servings cookies

Calories 135kcal

Ingredients

10 g Maca Powder
150 g Unsweetened shredded coconut
250.00 g Date Paste or Mashed Dates we used medjool dates
25 ml Cashew Butter
65 g Dark Chocolate
2 g Cinnamon

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Instructions

Preheat oven to 350 degrees
Toast coconut at 350 degrees until light brown ~4-6 minutes
Mix coconut with all ingredients except chocolate in a food processor/standmixer/elbow grease
Scoop and flatten cookies. You can poke a hole in the middle if you want it to look very close to the original (we forgot to do this!) Tip: scoop each cookie and roll into a ball. Place a sheet of parchment on top of cookies and use another baking sheet to press down.
Place cookies in the freezer
Melt the chocolate (temper if you’re fancy)
remove the cookies from the freezer and dip bottoms in chocolate. Place them back on the tray to let the chocolate set
Drizzle all coookies with chocolate
Place in the freezer or refrigerator for a few minutes for the chocolate to set
Store in an airtight container for up to 3 months.

Notes

Nutrition

Calories: 135kcal

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BLACK SESAME SHAKE – EASY AND ADAPTABLE

Editor — Fri, 30 May 2025 21:55:05 +0000

Black sesame is one of those ingredients that’s been quietly powerful for centuries. It’s packed with flavor and full of benefits you might not expect. Traditionally used in East Asian and Ayurvedic medicine, these little seeds are rich in antioxidants, healthy fats, and key minerals like zinc, copper, and iron.

Lately, they’ve been getting attention for their potential role in supporting healthy aging, especially when it comes to skin, hair, and brain health. Some early studies suggest that compounds in black sesame may help reduce oxidative stress and support melanin production, which could help preserve natural hair pigment and delay the appearance of grey hair (Zhang et al., 2019).

This recipe is a delicious way to enjoy all of that. It’s cozy, nutty, and naturally rich. Perfect for days when you want something that feels grounding and nourishing without being fussy.

Citation:

Zhang, Y., Zhang, L., & Sun, D. (2019). Black sesame (Sesamum indicum L.) ameliorates D-galactose-induced aging in mice by enhancing antioxidant capacity and inhibiting oxidative stress. Journal of Food Biochemistry, 43(5), e12799. https://doi.org/10.1111/jfbc.12799

Tradition Spotlight

Black sesame seeds have been treasured in both Traditional Chinese Medicine and Ayurveda for their deeply nourishing qualities. Here’s how these systems have used them — and why they still matter today:

In Traditional Chinese Medicine (TCM)
Black sesame is said to nourish the liver and kidneys, which are considered the root of vitality and longevity. It’s used to support:
• Healthy aging and youthful energy
• Stronger bones and joints
• Richer, darker hair and improved skin tone

You’ll often find it added to congee, teas, and herbal blends to restore balance and replenish “jing” — your body’s essential life essence.

In Ayurveda
Black sesame is viewed as a warming, grounding food that builds strength and supports digestion. It’s used to:
• Balance vata dosha, especially in colder months
• Nourish reproductive tissues and vitality
• Calm the nervous system and aid mental focus

You might see it used in til ladoos (sesame sweets), infused in ghee, or made into pastes and oils for both cooking and body care.

How It’s Used
Black sesame is as versatile as it is powerful. Here are a few everyday ways to try it:
• Blend it into smoothies for a nutty, mineral-rich boost
• Mix into oatmeal or yogurt for a grounding, slightly sweet crunch
• Grind it into a paste (like black tahini) for dressings, dips, or desserts
• Add to baked goods like cookies, bars, or shortbread for flavor and depth
• Stir into soups or congee for a comforting, nourishing meal
• Use black sesame oil for gentle massage or as a skin-nourishing treatment

BLACK SESAME SHAKE – EASY AND PLANT-BASED

We took some inspiration from seasonal black sesame shakes and recreated them in a plant-based version for two reasons.

– Black sesame year-round

– Black sesame tastes good

So here’s the recipe! Enjoy!

Course Breakfast, Dessert, Drinks

Diet Vegan, Vegetarian

Servings

Ingredients

1.5 tsp black sesame seeds
1 cup of milk of your choice We used Rippl Pea milk or half and half coconut cream and water
1 tbsp tahini
1/2 frozen banana if you don’t have a frozen banana you can do 1/2 a banana a a few ice cubes
sweetener of your choice It is sweet enough for us with the banana, but if you like a bit sweeter, we recommend dates, date molasses or coconut sugar. It pairs well with the rich flavor of the black sesame seeds

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Instructions

Grind the sesame seeds to a fine powder
Add all ingredients to your blender and mix until well combined
Enjoy!

Notes

We said it was easy!

If you want to increase the nutrition of this shake, here are a few things that you can add:

Hemp seeds – adds protein and fiber
Flax or chia seeds – be careful here. We recommend enjoying this immediately if you add these ingredients, otherwise you will have an amazing pudding the next day!
Cacao powder – super rich, provides energy, and takes the classic chocolate shake to new heights!

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