Recipes for hormonal health

Three great recipes from London-based nutritional therapist, Angelique Panagos’s book, The Balance Plan. 

Buckwheat & smoked salmon pancakes

Buckwheat, despite its name, is a naturally wheat-free grain and gives these pancakes a delicious nutty taste. Add some healthy fats and protein in the form of smoked salmon, and you’re on to a breakfast winner.

2 servings (makes 8 pancakes)

Ingredients

FOR THE PANCAKES

  • 355ml (12 fl oz) water
  • 220g (8oz) buckwheat flour
  • 1 teaspoon aluminium and gluten-free baking powder
  • ½ teaspoon sea salt
  • 3 tablespoons coconut oil

TOPPINGS

  • ½ pack of smoked salmon slices
  • 1 large vine tomato, sliced
  • 1 ripe avocado, peeled and chopped
  • a handful of fresh dill, chopped
  • ½ lemon

METHOD

  1. Blend together all the pancake ingredients, except the coconut oil, to make a smooth batter.
  2. Heat a little coconut oil in a non-stick frying pan. Add tablespoons of batter to the pan to form pancakes about 8-10cm (3-4 inches) across. Cook for a couple of minutes, or until set on the bottom and bubbles appear on the surface, then flip and cook on the other side.
  3. Keep the pancakes warm while you finish cooking the remaining batter.
  4. Serve stacked with smoked salmon, tomato slices and avocado, and sprinkle with dill and a squeeze of lemon.

READ MORE: MEET YOUR HAPPY HORMONES 

 

Thai mango salad

Magical mango is hard to resist; however, don’t save it for sweet dishes alone. I incorporate it into all sorts of recipes – it works a treat in salsas and salads, such as this one.

2 servings

Ingredients

FOR THE SALAD

  • 150g (5½ oz) mixed lettuce leaves, roughly torn
  • 2 carrots, grated
  • a bunch of spring onions, finely sliced
  • 1 red pepper, deseeded and sliced
  • 100g (3½ oz) beansprouts
  • 1 fresh mild red chilli, deseeded and finely diced
  • 70g (2½ oz) mixed nuts, chopped
  • 1 ripe mango, peeled and cut into 1cm (½ inch) cubes
  • sea salt and pepper

FOR THE DRESSING

  • 2 tablespoons extra virgin olive oil
  • juice of 1½ limes
  • 2 tablespoons tamari
  • ½ fresh red chilli, deseeded and chopped
  • 1 teaspoon raw honey (optional)
  • a pinch of sea salt and cracked black pepper
  • a small handful of fresh coriander

METHOD 

  1. Put all the salad ingredients into a large salad bowl and toss together well.
  2. In a blender, blitz together the dressing ingredients until smooth, then drizzle over the salad and serve with a sprinkling of sea salt and cracked black pepper.

Chicken fajita wraps

Every household needs a Mexican night – and this is a brilliantly healthy way to enjoy classic fajitas. The avocado salsa is full of healthy fats, which can reduce inflammation and in turn help your body to absorb nutrients better.

2 servings

Ingredients

  • 3 organic chicken breasts, cut into strips
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon coconut oil
  • 4-6 tablespoons chicken stock
  • 2 red onions, finely sliced
  • 1 garlic clove, minced
  • 1 red pepper, deseeded and sliced
  • 1 green pepper, deseeded and sliced
  • a small handful of fresh coriander, finely chopped, plus a few extra leaves
  • a small handful of fresh flat-leaf parsley, finely chopped
  • juice and zest of 1 lime
  • 2-3 baby gem lettuces, washed and leaves kept whole
  • 1 tablespoon sesame seeds, to serve

FOR THE AVOCADO SALSA

  • 1 ripe avocado, peeled and chopped
  • 10 cherry tomatoes, chopped
  • a squeeze of lime juice

METHOD 

  1. In a bowl, mix together the chicken and spices, then set aside.
  2. Heat the coconut oil in a pan, add the chicken strips with 1-2 tablespoons of chicken stock, and cook until browned all over. Remove using a slotted spoon and set aside. Tip the onions and garlic into the pan and cook until browned, adding a little more oil if needed.
  3. Return the chicken to the pan, along with the red and green peppers and the remaining chicken stock, and stir-fry until the chicken is cooked through and the peppers have softened – add a few tablespoons of water if necessary to prevent sticking. Set aside to cool slightly.
  4. Meanwhile, prepare the avocado salsa by mixing all the ingredients in a bowl.
  5. When ready to serve, stir the chopped coriander, parsley, lime juice and zest into the chicken.
  6. Add a spoonful of the chicken mixture onto each lettuce leaf, top with the avocado salsa and sprinkle with the sesame seeds and a few coriander leaves. Remember to get your lunchbox ready for the next day – store the chicken, salsa and lettuce wraps separately in your lunchbox and assemble just before eating.

RECIPES BY ANGELIQUE PANAGOS  PHOTOS BY CLARE WINFIELD

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