HAPPY

HORMONES
HORMONE
/ˈhôrˌmōn/
noun

a regulatory
substance
produced in an
organism and
transported in
tissue fluids such
as blood to
stimulate specific
cells or tissues
into action
Hormones are chemical messengers in the body. They are our
body's internal communication system, each carrying out a
specific task.

A hormone imbalance simply means there is a breakdown in

communication somewhere that can manifest as symptoms or
conditions.

Think of it like an instrument in an orchestra is playing out of

key and throwing off all the other players.

Maybe you're experiencing fatigue, low energy, anxiety, sleep

problems, digestive issues, PMS, irregular, painful, or missing
periods, and are fed up trying all the things to just feel better.

Here I share 9 steps for happy hormones that you can

implement to start feeling more energized, vibrant, and
comfortable in your body right away!

~
 balance blood sugar
The body wants to maintain a stable blood sugar
level. Blood sugar spikes and drops over time can
deplete essential nutrients, put stress on the body,
affect the gut, lead to inflammation, worsen our
mood + mental abilities, and alter our ability to
manage blood sugar. Remember two things: eat
consistently throughout the day (no skipped meals)
and include protein + healthy fat at each meal.

eat healthy fat

Enough fat is needed to build our stress and sex
hormones. It's crucial to get enough fat to have
enough of the building blocks required for proper
hormone functioning. Great healthy fat sources
include: nuts, seeds, avocado, coconut, fatty fish like
salmon, olives, olive oil, coconut oil, or avocado oil.

reduce caffeine
Caffeine (or coffee as we usually think of) is not
inherently bad. However, if you are stressed or have
abnormal cortisol levels, caffeine can add fuel to this
fire because of caffeine's effect on raising cortisol.
This comes down to your intention: do you feel like you
NEED it to get going or you like to enjoy a cup?
Caffeine alternatives include herbal teas, adaptogenic
drinks, golden milk, or Dandy Blend.

support detoxification
Detoxification refers to the conversion and removal
of either foreign substances or waste products from
the body. Estrogen gets detoxified + if detox or
elimination are not functioning properly it can build
up in the system. Support your your body by eating
cruciferous veggies like broccoli, cauliflower, and
kale, drink plenty of water, get your sweat on,
reduce environmental toxins like plastics + products
you use, and eat organic when possible.
 sleep well
Sleep is crucial for rest + repair in the body. Set
yourself up for success by setting a bedtime,
dimming the lights, limiting screen time, and getting
in the habit of a night routine that works for you.
Still having trouble? Cortisol may be to blame.
Consider checking your levels for a more targeted
healing approach.

manage stress
Stress is often at the root of many hormone imbalances
because the body will do whatever it can to deal with a
threat (real or perceived) and this affects the other
hormones. Build a stress toolkit - your go-tos that help you
during times of stress or anxiety. This could be a meditation,
breathing exercise, journaling tool, call with a friend, a run,
or as simple as a hot bath at the end of the day.

exercise mindfully
Moving your body is a great way release anxious
energy and manage stress. Check in with your
intention behind your exercise: I HAVE to workout
or I am supporting my body? Do I feel energized or
depleted after a workout? If you have abnormal
cortisol levels stick to lower + moderate intensity
exercise like yoga, pilates, and strength training
over cardio/HIIT to help balance levels.

breathe deeply
The breath is our only bodily function that is both
automatic + voluntary. Notice your breath. Often
throughout the day we shallow breathe. Deep
breathing switches on the parasympathetic nervous
system responsible for rest + digest (think the
opposite of fight-or-flight). Try four-count
breathing: breathe in for 4, hold for 4, breathe out
for 4, hold for 4, repeat three times.
 nourish from within
Sometimes we're experiencing symptoms like irregular, missing, or painful
periods, PMS, hair loss, low energy, fatigue, gut issues, fertility issues, or have
an underlying condition like PCOS, endometriosis, or fibroids. Food sets the
foundation and provides building blocks for our bodies to find balance and
function optimally (meaning symptom-free!). Check out the 5-Day Happy
Hormone Meal Plan below for a guide and recipes to getting started on your
hormone healing journey!

want to work together?

LET'S CHAT click to schedule a free consult!

HORMONES | DIGESTION | ANXIETY

Krista King is a Registered Dietitian Nutritionist, Integrative and

Functional Certified Practitioner, and holistic health expert.  Krista helps
you uncover the root cause of symptoms to balance hormones, heal
digestion, and manage anxiety through nutrition and lifestyle.

@composednutrition /composednutrition /composednutrition

Check out coaching, programs, and resources:

PERIOD PROBLEMS

PCOS

BIRTH CONTROL

FERTILITY

DIGESTIVE ISSUES

ANXIETY

INTUITIVE EATING
Free 5-Day Meal Plan - Happy Hormone
5 days

Mon Tue Wed Thu Fri

Chocolate Blueberry Oats Chocolate Blueberry Oats Super Green Smoothie Chocolate Blueberry Oats Super Green Smoothie
Breakfast

Dandelion Root Tea Dandelion Root Tea Dandelion Root Tea Dandelion Root Tea Dandelion Root Tea

Pineapple Ginger Parsley Pineapple Ginger Parsley Pineapple Ginger Parsley Pineapple Ginger Parsley Pineapple Ginger Parsley
Blender Juice Blender Juice Blender Juice Blender Juice Blender Juice
Snack 1

Chicken Shawarma Salad Chicken Shawarma Salad Blackened Fish Taco Bowls Blackened Fish Taco Bowls Easy Tomato Chicken Soup
Bowls Bowls
Lunch

Pumpkin Flax Seed Bombs Hummus Dippers Pumpkin Flax Seed Bombs Hummus Dippers Pumpkin Flax Seed Bombs
Snack 2

Tempeh Buddha Bowl Tempeh Buddha Bowl Easy Tomato Chicken Soup Spaghetti Squash with Veggie Spaghetti Squash with Veggie
Tomato Sauce Tomato Sauce
Dinner

Chocolate Peanut Butter Apple Dips Chocolate Peanut Butter Apple Dips Chocolate Peanut Butter
Banana Pops Banana Pops Banana Pops
Snack 3

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Free 5-Day Meal Plan - Happy Hormone
78 items

Fruits Vegetables Bread, Fish, Meat & Cheese

1 Apple 4 cups Arugula 1 1/4 lbs Chicken Breast

1 2/3 Avocado 14 cups Baby Spinach 1 1/2 lbs Chicken Thighs

2 Banana 4 1/2 Carrot 1/2 cup Hummus

2 1/2 Lemon 1 head Cauliflower 6 ozs Tempeh

3 1/3 tbsps Lemon Juice 2 2/3 cups Cauliflower Rice 2 Tilapia Fillet

2 1/4 cups Pineapple 2 stalks Celery

1 Cucumber Condiments & Oils

Breakfast 1 Garlic
2 tsps Avocado Oil
1/4 cup Ginger
1/4 cup All Natural Peanut Butter 1/4 cup Coconut Oil
1/2 Green Bell Pepper
1/3 cup Almond Butter 1/2 cup Extra Virgin Olive Oil
1 cup Parsley
2 tsps Maple Syrup 2 tbsps Tahini
4 1/2 Persian Cucumber
1 1/3 tbsps Tamari
Seeds, Nuts & Spices 1/4 cup Red Onion

1 serving Red Onion Cold

1 1/4 tsps Black Pepper 8 leaves Romaine
3/4 cup Cashews 4 Russet Potato 1 2/3 tbsps Coconut Butter

1 1/2 tsps Cayenne Pepper 1 Spaghetti Squash 1 tbsp Ghee

1 tbsp Chili Powder 2 Tomato 1/2 cup Plain Greek Yogurt

1 3/4 tsps Cinnamon 1 cup White Onion

2 tbsps Cumin Other
1/2 Yellow Bell Pepper
1 tbsp Dried Basil
2 scoops Collagen Peptides
1/4 cup Ground Flax Seed Boxed & Canned
5 Collagen Peptides
2/3 cup Hemp Seeds
1 cup Black Beans 5 Dandy Blend
2 tsps Oregano
2 cups Crushed Tomatoes 10 Popsicle Sticks
1 1/8 tsps Paprika
2 cups Lentils 1 1/4 cups Vanilla Protein Powder
1/2 cup Pumpkin Seeds
21 1/2 cups Water
2 cups Organic Coconut Milk
1 1/3 tsps Sea Salt
3/4 cup Tomato Paste
0 Sea Salt & Black Pepper

1/2 cup Sunflower Seeds

Baking
1/2 tsp Turmeric

1/4 cup Cacao Nibs

Frozen 1 tbsp Cocoa Powder

3 1/2 ozs Dark Organic Chocolate

1 1/2 cups Frozen Blueberries
1 1/2 cups Oats

1/2 cup Pitted Dates

1/2 cup Unsweetened Coconut Flakes

2 tbsps Unsweetened Shredded

Coconut

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
 1/2 tsp Vanilla Extract

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Chocolate Blueberry Oats
8 ingredients · 10 minutes · 3 servings

Directions Ingredients

1. Combine oats, protein powder, cocoa powder, and water in a small saucepan and heat 1 1/2 cups Oats
over medium heat. Stir in almond butter last.
3/4 cup Vanilla Protein Powder (1 scoop)
2. Add toppings: frozen blueberries, pumpkin seeds, sunflower seeds.
1 tbsp Cocoa Powder
3 cups Water
Notes
1 tbsp Almond Butter

Overnight Oats 1 1/2 cups Frozen Blueberries

Combine oats, protein powder, cocoa powder, and water in a glass container. Stir in almond 3 tbsps Pumpkin Seeds
butter. Top with toppings. Cover and store in the fridge overnight.
3 tbsps Sunflower Seeds

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Dandelion Root Tea
4 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Add Dandy Blend to a mug. Top with hot water and stir in coconut butter. Enjoy! 1 Dandy Blend (Individual Packet or Tbsp)
1 tsp Coconut Butter
Notes 1 cup Water (Filtered, Heated)
1 Collagen Peptides (Scoop, Optional)
Creamier
Use unsweetened non-dairy milk like almond, coconut, or oat

Caution
Careful with hot liquids in blenders so the heat does not build up pressure and pop the lid off
and spill. Use warm water or blend ingredients with a small amount of water, transfer to a
mug, and top with hot water.
Iced
Use cold or room temperature water. Blend ingredients + pour over ice.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Super Green Smoothie
9 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Place all ingredients into your blender and blend until smooth. Pour into a glass + enjoy! 1/4 cup Vanilla Protein Powder (1 Scoop)
1/2 cup Pineapple (Frozen)
Notes 1 tbsp Ginger (Peeled)
1 cup Baby Spinach
Optional Green Boosts
Add 1 tsp of spirulina or chlorella or 1 scoop of Green Vibrance powder 1 Persian Cucumber
1 tbsp Sunflower Seeds

1/4 Avocado
1 tbsp Lemon Juice

2 cups Water (Filtered)

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Pineapple Ginger Parsley Blender Juice
6 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Place all ingredients into a blender and blend until smooth. This may take a minute or 1 cup Baby Spinach
two!
1/2 Persian Cucumber
2. Pour into a glass and enjoy!
2 tbsps Parsley
1/4 cup Pineapple (Fresh or Frozen)
Notes
1 1/2 tsps Ginger (Fresh, Peeled)

Juice 1 cup Water

To make a smoother juice, use a nut-milk bag or cheesecloth to strain. Pour the smoothie into
the bag then use clean hands to squeeze all the liquid into a bowl.

Green Vibrance Powder

Add a scoop of Vibrant Health Green Vibrance Powder for an extra nutritional boost.

Ellie's Best Nut Milk Bag

Purchase with code: composed for 10% off your order https://elliesbest.com/collections/nut-
milk-bags

Smoothie vs. Juice

Blending all of the ingredients technically makes a smoothie. Making a juice removes the
fiber (what remains when you strain). A smoothie will keep you fuller longer because of the
fiber. A juice will give you a nutritional boost of vitamins + minerals.

No Persian Cucumbers
Use 1/4 - 1/2 regular cucumber

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Chicken Shawarma Salad Bowls
14 ingredients · 30 minutes · 4 servings

Directions Ingredients

1. Combine the diced chicken breast, sea salt, black pepper, cinnamon, turmeric, cumin 1 1/4 lbs Chicken Breast (diced into cubes)
and olive oil in a bowl. Toss well to coat.
1/2 tsp Sea Salt
2. Transfer the chicken into a skillet over medium heat. Cook for about 10 minutes, or until
1/2 tsp Black Pepper
chicken is cooked through.
1/2 tsp Cinnamon
3. Meanwhile, blend the cashews, water and lemon juice together and set aside.
1/2 tsp Turmeric
4. Divide the romaine, tomatoes and cucumber into bowls and top with the cooked chicken
breast. Drizzle cashew dressing over top and sprinkle with chopped parsley. Enjoy! 1 tbsp Cumin

2 tbsps Extra Virgin Olive Oil

Notes 1/4 cup Cashews

2 tbsps Water
Garlic Lover
Serve with hummus or add minced garlic to the tahini dressing. 1/2 Lemon (juiced)

Leftovers 8 leaves Romaine (chopped)

Store in the fridge for up to three days. 2 Tomato (diced)
Vegan & Vegetarian 1 Cucumber (diced)
Omit the chicken and used cooked chickpeas instead.
1/4 cup Parsley (chopped)

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Blackened Fish Taco Bowls
15 ingredients · 30 minutes · 4 servings

Directions Ingredients

1. To create cauliflower rice, chop cauliflower into florets and add to a food processor. 1 head Cauliflower
Process until it reaches a rice-like consistency. (Note: If you don't have a food processor,
1/2 Avocado (pit removed and peeled)
you can grate the cauliflower with a box grater to create rice.) Transfer into a bowl and
set aside. 1/4 cup Extra Virgin Olive Oil

2. Create your avocado dressing by combining your avocado, olive oil, lemon juice and 1 Lemon (juiced)
water together in a food processor or blender and blend until smooth. Transfer into a jar
1/4 cup Water
and set aside.
1 tbsp Chili Powder
3. Combine chili powder, cumin, cayenne, paprika, sea salt and black pepper in a bowl and
mix well. Sprinkle over both sides of the tilapia fillets. 1 tbsp Cumin

4. Grease a large cast iron skillet with a bit of olive oil and place it over medium high heat. 1/2 tsp Cayenne Pepper
Add your tilapia fillets two at a time. Let sear for 3 to 4 minutes per side, flip and let sear
1 tsp Paprika
for another 3 minutes or until fish is completely cooked through. (Note: Fish is done
when it flakes with a fork.) Remove from heat and chop into pieces. Set aside. 1/2 tsp Sea Salt

5. Divide cauliflower rice in between bowls and top with red onion, green pepper and black 1/2 tsp Black Pepper
beans. Add blackened tilapia, drizzle with desired amount of avocado dressing and 2 Tilapia Fillet
serve with lemon wedges. Enjoy!
1/4 cup Red Onion (finely diced)

Notes 1/2 Green Bell Pepper (finely diced)

1 cup Black Beans (cooked, drained and rinsed)
Work Ahead 1 Lemon (cut into wedges)
Prepare your vegetables, cauliflower rice and avocado dressing ahead of time. Cook tilapia
and assemble when ready to eat!.
More Carbs
Serve on brown rice instead of cauliflower rice.
More Protein
Serve on quinoa instead of cauliflower rice.
No Tilapia
Use any fish fillet of your choice

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Pumpkin Flax Seed Bombs
10 ingredients · 10 minutes · 11 servings

Directions Ingredients

1. Place all ingredients in blender or food processor. Pulse until roughly combined and 1/4 cup Almond Butter
begins to form a dough. Do not over blend!
1/4 cup Ground Flax Seed
2. Roll into balls and lay flat into an airtight container. Make sure they do not touch so they
1/4 cup Pumpkin Seeds
do not stick together.
1/2 cup Cashews
3. Store in the freezer for 3-4 months. Let thaw for ~5 minutes before enjoying!
1/4 cup Cacao Nibs

Notes 1/2 cup Unsweetened Coconut Flakes

1/4 cup Coconut Oil

Protein 1/2 cup Pitted Dates (4 Dates)
Add 1 scoop of collagen peptides
1 tsp Cinnamon
Sugar-Free
Leave out dates 1/2 tsp Vanilla Extract

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Hummus Dippers
4 ingredients · 15 minutes · 2 servings

Directions Ingredients

1. Slice your pepper, carrot and celery into sticks. 1/2 Yellow Bell Pepper
2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ 1/2 Carrot
cup hummus. Then place the veggie sticks into the hummus so that they are standing
2 stalks Celery
vertically. Seal the jar and place in the fridge until ready to eat.
1/2 cup Hummus

Notes

Homemade
Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus
recipes.
Mix it Up
Substitute in different veggies like cucumber or zucchini.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Tempeh Buddha Bowl
13 ingredients · 30 minutes · 2 servings

Directions Ingredients

1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper. In a 6 ozs Tempeh (sliced into strips)
small bowl, toss the tempeh with the tamari, paprika and avocado oil. Place the strips of
1 1/3 tbsps Tamari
tempeh on the baking sheet and bake for 20 to 23 minutes, flipping halfway through.
1/8 tsp Paprika
2. Heat a skillet over medium heat. Add the riced cauliflower. Sauté for 5 to 7 minutes, and
then remove from heat. 2 tsps Avocado Oil

3. In a small bowl, whisk together the tahini, maple syrup, lemon juice, water and sea salt. 2 2/3 cups Cauliflower Rice

4. Add the cauliflower rice to your bowl, and top with arugula, avocado, sunflower seeds 2 tbsps Tahini
and tempeh. Top with the tahini dressing and enjoy!
2 tsps Maple Syrup
1 1/3 tbsps Lemon Juice
Notes
2 tbsps Water

Leftovers 1/16 tsp Sea Salt

Refrigerate the ingredients and dressing separately in airtight containers for up to three days. 4 cups Arugula
More Flavor 2/3 Avocado (sliced)
Add chili flakes to the cauliflower rice.
2 tbsps Sunflower Seeds
Additional Toppings
Add cooked sweet potato or other veggies if desired.
No Avocado Oil
Use extra virgin olive oil or coconut oil.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Easy Tomato Chicken Soup
15 ingredients · 45 minutes · 6 servings

Directions Ingredients

1. In a large pot heat 1 Tbsp olive oil and onions over medium-high and sauté until 2 tbsps Extra Virgin Olive Oil
translucent
1 serving Red Onion
2. Add carrots and potatoes, sauté for 3-5 minutes.
1 cup White Onion
3. Add chicken thighs, salt, pepper, basil, oregano, additional olive oil, and ghee. Sauté for
4 Carrot
about 5 minutes.
4 Russet Potato
4. Add tomato paste, coconut milk, and water. Stir to combine. Add collagen peptides and
stir. 1 1/2 lbs Chicken Thighs (No bones)

5. Cover and bring to a boil. When chicken is cooked through, shred with two forks. Stir in 1 tbsp Ghee
spinach last (it wilts quickly).
2 tsps Dried Basil

2 tsps Oregano
1 tsp Cayenne Pepper

3/4 cup Tomato Paste

2 cups Organic Coconut Milk (full fat (1 15 ounce
can))
4 cups Water

3 cups Baby Spinach

2 scoops Collagen Peptides

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Spaghetti Squash with Veggie Tomato Sauce
11 ingredients · 1 hour · 4 servings

Directions Ingredients

1. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper. 1 Spaghetti Squash (large)
2. Carefully slice the spaghetti squash in half through it's belly and discard the seeds. Place 1 1/2 tsps Extra Virgin Olive Oil
the two halves onto the baking sheet, then brush the flesh with olive oil, and season with
Sea Salt & Black Pepper (to taste)
sea salt and black pepper to taste. Turn the squash flesh side down onto the baking
sheet and bake for 40 minutes. 2 cups Crushed Tomatoes (canned)

3. Meanwhile, combine the crushed tomatoes, lentils, garlic, sea salt, black pepper and 2 cups Lentils (canned)
dried basil in a pot over medium heat. Bring to a simmer. Once simmering, add the
1 Garlic (clove, minced)
spinach and stir just until wilted. Turn off the heat.
1/4 tsp Sea Salt
4. Remove the spaghetti squash from the oven. Let cool slightly before carving out the flesh
into noodles into a strainer so that the liquid can drain off. 1/4 tsp Black Pepper

5. Divide the spaghetti squash into containers and spoon vegetable tomato sauce over top. 1 tsp Dried Basil
Sprinkle with 2 Tbsp hemp seeds. Enjoy right away, or let cool completely before 4 cups Baby Spinach (chopped)
covering and storing in the fridge.
1/2 cup Hemp Seeds

Notes

Meat Lovers
Use ground meat instead of lentils.

More Veggies
Add diced zucchini, mushrooms, bell peppers and/or eggplant to the sauce.
No Spaghetti Squash
Use zucchini noodles or regular pasta instead.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Chocolate Peanut Butter Banana Pops
5 ingredients · 1 hour 30 minutes · 10 servings

Directions Ingredients

1. Line a baking sheet with parchment paper. 2 Banana (large, ripe)

2. Slice bananas into 1/2 inch thick rounds. Use a butter knife to spread peanut butter onto 1/4 cup All Natural Peanut Butter
half of the banana slices. Place the remaining banana slices on top to create a sandwich.
10 Popsicle Sticks
Transfer to the baking sheet.
3 1/2 ozs Dark Organic Chocolate (at least 70%
3. Hold the sandwiches firmly on both sides with one hand and insert popsicle sticks
cacao)
through the middle of the top of each sandwich so they are sticking up vertically. Place in
the freezer and let harden for ~30 minutes. 1 1/2 tsps Coconut Oil

4. Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to
lowest heat. Ensure no water is able to escape into the smaller pot. Add the dark
chocolate and coconut oil to the smaller pot and stir continuously until melted. Use a
spatula to transfer all the chocolate into a small cup (note: this makes it easier for
dipping).
5. Remove the bananas from the freezer and dip them one-by-one into the melted
chocolate. Feel free to double dip if you have leftover chocolate. (If you are sprinkling
with any toppings, do so quickly while the chocolate is still wet.)
6. Place the pops back onto the baking sheet with the popsicle sticks sticking up vertically.
Place back in the freezer until chocolate is hardened (about 30 to 60 minutes). Enjoy
right away or store in an airtight container for later.

Notes

No Peanut Butter
Use any type of nut butter, raw honey or Strawberry Chia Jam.
Optional Toppings
After dipping in dark chocolate, immediately sprinkle with toppings of choice like chopped
nuts, shredded coconut or cacao nibs.
Bigger Pops
Slice the bananas into thicker rounds.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
No Popsicle Sticks
Skip the popsicle sticks and make Chocolate Peanut Butter Banana Bites instead.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com
Apple Dips
5 ingredients · 15 minutes · 2 servings

Directions Ingredients

1. Line a baking sheet with parchment paper. Place yogurt, coconut and hemp seeds into 1/2 cup Plain Greek Yogurt
small separate bowls. Stir cinnamon into the hemp seeds.
2 tbsps Unsweetened Shredded Coconut
2. Dip each apple slice in the yogurt (coating about 3/4 of the slice) and then coat with
2 tbsps Hemp Seeds
either the coconut or cinnamon-hemp seed mixture on all sides. Transfer to the baking
sheet. 1/4 tsp Cinnamon

3. Freeze for about 10 minutes or until yogurt has hardened (ensure the apple doesn't 1 Apple (sliced)
freeze). Serve immediately and enjoy!

Notes

Kid-Friendly
Pierce the apple slices with lollipop or popsicle sticks, and create a DIY dipping station.

Make it Sweeter
Add honey or maple syrup to the yogurt, or dip in sweetened shredded coconut, sprinkles or
bee pollen.
No Coconut
Use almond slices, chia seeds, sunflower seeds, raisins, granola or dark chocolate chips
instead.

No Yogurt
Use melted coconut butter, or melted dark chocolate mixed with a bit of coconut oil instead.

Krista King, MS, RDN, LDN, IFNCP, CLT

http://www.composednutrition.com