Hormone Support Recipe Guide 1

© Dr. Jolene Brighten

Hormone Support Recipe Guide 2

About the Author

Dr. Jolene Brighten

Nutritional Biochemist & Leading Expert in Women’s Medicine

Dr. Jolene Brighten is a Functional Medicine Naturopathic Medical Doctor and the founder of Rubus
Health, a women’s medicine clinic that specializes in women’s hormones. She is recognized as a leading
expert in women’s health and Post-Birth Control Syndrome (PBCS), the long-term side effects
associated with hormonal contraceptives.

Dr. Brighten is a best selling author, speaker and regular contributor to several online publications
aimed at educating patients and clinicians. She is a medical advisor for one of the first data-driven apps
to offer women personalized birth control recommendations.

In her upcoming book, Beyond the Pill (January 2019), she guides women in understanding the root
cause of their symptoms, avoiding dangerous birth control related side effects and reversing symptoms
of PBCS.

www.drbrighten.com drbrighten @drjolenebrighten Dr. Jolene Brighten

© Dr. Jolene Brighten

Hormone Support Recipe Guide 3

Foods to Eat

All Meats All Vegetables All Fruit

Eggs Nuts Seeds

Dr. Brighten Paleo Dr. Brighten Plant Dr. Brighten Paleo

Detox Powder in Based Detox Powder Chocolate Protein
smoothies in smoothies Powder in smoothies

Choose organic, grass-fed, wild caught and pasture raised as often as possible

For resources in the kitchen please visit Dr. Brighten’s Hormone Friendly Kitchen page
For more of Dr. Brighten’s supplements please visit her shop

© Dr. Jolene Brighten

Hormone Support Recipe Guide 4

Foods to Avoid

Dairy Gluten and Grains Soy

Refined Sugar Caffeine

© Dr. Jolene Brighten

Hormone Support Recipe Guide 5

One Week Meal Plan

Breakfast Lunch Dinner

Day 1
Homemade Grain-free Spiced Turkey Meatballs Sauteed Kale and
Granola with a green salad Sausage

Breakfast Lunch Dinner

Day 2
Leftover Spiced Turkey Salmon Cakes with Slow Cooker Chicken
Meatballs with sliced tomatoes spinach salad Soup

Breakfast Lunch Dinner

Day 3
Hormone Balance Leftover Slow Cooker Collard Turkey
Chocolate Smoothie Chicken Soup Wraps

Breakfast Lunch Dinner

Day 4
Homemade Grain-free Greens Peach Fennel Chicken
Granola Burger Salad

Breakfast Lunch Dinner

Day 5
Apple and Bacon Leftover Peach Fennel Ginger Vegetable
Butternut Squash Hash Chicken Salad Stir Fry

Breakfast Lunch Dinner

Day 6
Fresh Pineapple and Kale Turkey Chicken and Zucchini
Smoothie Stuffed Pepper Pasta Salad

Breakfast Lunch Dinner

Day 7
Green Detox Coconut Chicken Strips Shrimp and Bacon With
Smoothie with a spinach salad Spaghetti Squash

© Dr. Jolene Brighten

Hormone Support Recipe Guide 6

Homemade Grain-free Granola

Serves: 4
Ingredients
Instructions
1/2 cup cashews
1. Preheat oven to 300 degrees F.
1/2 cup pistachios
2. Line two baking sheet with
3/4 cup almonds unbleached parchment paper. Place nuts
1/4 cup sunflower seeds and seeds into a food processor and pulse
to create smaller pieces.
1/4 cup pumpkin seeds
3. Place nuts and seeds in a bowl and
1/2 cup unsweetened coconut flakes
toss with coconut oil, vanilla, salt and
1/4 cup coconut oil, melted honey to evenly coat the nut mixture.
1 tsp. vanilla 4. On one baking sheet, create an even
layer of half the mixture and bake for 10
2 tbsp. honey
minutes. Remove from the oven and stir
1 cup raisins in half the raisins. Press flat and place
1 tsp. pink Himalayan salt back in the oven for 5-10 minutes, or
until golden brown.
5. Remove from oven allow to cool for
10-15 minutes. Cook the second batch
while cooling.
6. When both batches are cooled,
transfer to a mason jar or glass airtight
container.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 7

Spiced Turkey Meatballs

Serves: 8
Ingredients
Instructions
2 lbs. ground turkey
1. Preheat the oven to 375F.
3-4 chicken livers or 1-3 beef hearts,
finely chopped 2. Combine all ingredients in a
bowl and mix well.
1-2 garlic cloves, chopped

2 tsp. ground ginger

3. Form into 1” balls. Place on
a greased baking sheet about 1”
1/2 tsp. sea salt
apart and bake 20-25 minutes or
tsp. ground turmeric
1/2
until cooked through.
1/2 tsp. ground cinnamon

Adopting a more hormone-healthy diet may take a few lifestyle changes,

including how and where you source your food. Fortunately, there are
plenty of resources to make your shopping easier, plus a few tips and tricks
to make your grocery runs a breeze.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 8

Sauteed Kale & Sausage

Ingredients

2 cups fresh organic kale, chopped

1/2 cup organic tomatoes, chopped

1 pound of sausage

1/2 onion

Serves: 2
Instructions

1. Add sausage and onions to a pan and brown over medium heat.
2. When onions are soft, add kale and tomatoes to the pan and saute for
5-8 minutes. You want to cook until the kale turns bright green and softens.
After you turn of the heat the kale will continue to cook.
3. Serve warm.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 9

Salmon Cakes
Serves: 4
Ingredients Instructions
3 cans Wild Salmon
1. Place leek, zucchini, green onion,
1/2 leek, sliced garlic, and salt in a food processor.
1/2 zucchini, sliced Combine.

1/4 green onion, chopped 2. Add salmon, dill, and lemon zest.
Pulse to combine, but be careful not to
1 garlic clove, crushed
over process.
1/2 tsp. sea salt
3. Shape into four ½ c patties or sixteen
1 tbsp. fresh dill, chopped (or 1 tsp. tablespoon-full mini patties.
dried)
4. Pan fry in small amount of oil over
1 tsp. lemon zest medium heat for about 3-4 minutes per
lemon juice to taste
side.
5. Serve hot or chilled with lemon juice.

© Dr. Jolene Brighten

Hormone Support Recipe Guide
Collard Turkey Wraps
Ingredients
1/4 cup chopped green olives
2 tbsp. fresh chopped parsley
1 large tomato, diced
4 collard leaves
8 slices nitrate free turkey
1 tsp. olive oil
Salt to taste Pepper to taste
© Dr. Jolene Brighten
10
Serves: 4
Instructions
1. In a medium bowl, combine olives,
parsley, tomatoes, olive oil.
2. Wash and pat dry the collard leaves.
Place 2 slices of turkey on the collard
and spread the olive and tomato mixture
evenly.
3. Roll the collard leaves to make a
wrap.
4. Serve chilled.
Hormone Support Recipe Guide 11

Slow Cooker Chicken Soup

Serves: 4
Ingredients
Instructions
1 whole chicken
1. In a 6-quart slow cooker, place
2½ quarts of water or bone broth or the chicken and pour the liquids over.
chicken stock I sometimes use chicken broth or bone
Sea salt, to taste broth instead of water for extra flavor

For each serving of soup:

2. Cover and simmer for 10 hours, or
until the meat falls off the bones
2 tbsp. fresh cilantro or Italian
parsley, chopped 3. Take the chicken out of the slow
cooker and separate the meat from the
2 tbsp. scallions, chopped
bones.
1/2 avocado, chopped
4. Pull the meat apart with a fork and
put it back in the pot, saving the bones to
make more bone broth another day!
5. Salt to taste.
6. For each serving of soup, add 2
tbsp fresh herbs, 2 tbsp scallions, and ½
avocado.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 12

Hormone Balancing Chocolate

Smoothie
Ingredients

1 cup spinach, packed

1 tbsp. coconut oil, melted

1-2 tbsp. maca

1/2 avocado

1 scoop chocolate protein powder

8 oz. water, coconut water, or coconut milk

Serves: 1-2
Instructions

1. Add ingredients to a blender and blend until smooth.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 13

Greens Burger
Serves: 4
Ingredients
Instructions
1 lb. organic grass-fed ground beef
1. Set oven to broil or put on the grill
4 cups of spinach
2. Place spinach and garlic in food
1-2 garlic bulbs processor and pulse until chopped into
Salt and pepper to taste small pieces. The size really is based on
preference.
1 large tomato diced
3. In a large bowl, mix all ingredients
1 head romaine lettuce, chopped
well. You want the spinach/garlic evenly
distributed.
4. Divide meat mixture into 4 even
portions and shape into patties.
5. Place on a baking sheet. Broil for 10-
20 minutes depending on how well done
you like your burger.
6. Serve burger on bed of romaine and
topped with tomatoes.

© Dr. Jolene Brighten

Hormone Support Recipe Guide
Peach Fennel Chicken Salad
Ingredients
2 cooked chicken breasts, sliced
2 fennel bulbs
3 cups baby greens
2 organic peaches, thinly sliced
2 tbsp. white balsamic vinegar
2 tbsp. flat-leaf parsley
Zest from one lemon
1 tbsp. tarragon
Fresh ground black pepper
Salt to taste
© Dr. Jolene Brighten
14
Serves: 4
Instructions
1. Slice the fennel bulbs in half, core,
then thinly slice on a mandoline.
2. In a separate bowl, drizzle fennel with
vinegar, lightly salt and let stand until
wilted, about 20 minutes. Toss mixture
about every 5 minutes.
3. Add the peaches, parsley, tarragon
and lemon zest and toss well.
4. Season with salt and pepper and
serve.
Hormone Support Recipe Guide
Apple and Bacon Butternut Squash
Hash
Ingredients
2 cups peeled and diced butternut
squash (frozen is fine)*
1 cup diced tart apples (about 1
large apple)
4-5 strips bacon (look for honey-
sweetened, pastured)
1/4 cup or more chopped green onions
1/2 tsp. coarse ground salt (or to
taste)
T
Fresh cracked pepper to taste
*If using fresh butternut
squash, make sure it’s
cooked before you begin
this recipe! To cook, simply
spread out on a baking sheet
and broil for 10-15 min,
stirring periodically to make
sure every side is getting
browned.
© Dr. Jolene Brighten
15
Serves: 2
Instructions
1. Heat a large skillet over a medium
heat.
2. Add bacon to the preheated skillet.
Cook till crispy, then set aside to drain
and cool, then break into pieces. Leave
the bacon fat in the skillet for frying the
squash.
3. Add all the butternut squash and
apples to the bacon fat. Continue to cook
and stir the hash over medium-medium-
high heat until the apples just begin
to soften. It helps to spread the hash
evenly around the pan, then let it sit for
a moment before continuing to flip/stir it
around again. This will help it to ‘brown’
instead of steam itself, which could result
in a soggy hash.
4. Remove from the heat, add the bacon
pieces, scallions, coarse salt and cracked
pepper to taste (and pecans). Toss to
combine.
Hormone Support Recipe Guide 16

Fresh Pineapple Kale Smoothie

Ingredients

1 cup coconut milk

3/4 cup fresh pineapple chunks

1 cup raw kale, ribs removed

Fresh grated ginger root, or ground ginger, to taste (optional)

2 tablespoons grassfed collagen

1 tablespoons coconut oil

1 tablespoons spirulina/chlorella powder

1 cup ice (optional ~ I prefer mine room temp.)

Serves: 2
Instructions

1. Prep fruit (this can be done in advance)

2. Blend all ingredients together in a high-speed blender. Enjoy!

© Dr. Jolene Brighten

Hormone Support Recipe Guide 17

Ginger Vegetable Stir-Fry

Ingredients Serves: 4
Instructions
1 lb. organic chicken, cut into strips
1. Heat oil in a large skillet. Add chicken
2 cups broccoli, chopped
to the pan, cook 2-3 minutes.
1 cup bok choy
2. Stir in ginger, onions, broccoli,
1/2 cup bamboo shoots bok choy, carrots, bamboo shoots, and
zucchini and saute for 4-6 minutes.
1 cup zucchini, thinly sliced
3. Toss with coconut aminos and
1 carrot, diced
macadamia oil.
1 bunch green onions, sliced
4. Serve warm.
1 tsp. fresh ginger, grated (or
ground ginger)

1 tbsp. coconut aminos

1 tsp. macadamia nut oil

2 tbsp. coconut oil

Salt and pepper to taste

© Dr. Jolene Brighten

Hormone Support Recipe Guide 18

Turkey-Stuffed Pepper
Serves: 3-4
Ingredients
Instructions
1/2 lb ground turkey
1. Preheat oven to 350 F.
2-4 beef hearts; 2-3 chicken livers
2. Heat ghee or butter in a large pan
(chopped in tiny pieces or have
over medium heat.
your butcher grind)
3. Add garlic and sauté for 1-2 min.
2-3 garlic cloves
4. Add meat and organ meats and lightly
2 bell peppers, halved
brown (you want it cooked through.)
5 oz. baby spinach (about 2 cups)
5. Add spinach and arugula to pan and
1 cup arugula, chopped stir until wilted.
1 zucchini, chopped 6. Add zucchini, salt, and pepper, and
1-2 tbsp. ghee, butter, or coconut oil stir until cooked slightly.

Salt, pepper, and garlic-infused
olive oil to taste
7. Remove from heat and spoon into
your waiting bell pepper halves.
8. Cover peppers with foil and bake in
the oven for 30 min.
9. Enjoy one half at a time (serving size
for bell peppers is ½ cup.)

© Dr. Jolene Brighten

Hormone Support Recipe Guide
Chicken and Zucchini Pasta Salad
Ingredients
2 cups packed fresh basil
1 cup packed fresh parsley
1/4 cup pumpkin seeds, toasted
1/4 cup extra virgin olive oil
2 tbsp. fresh lemon juice
1 tbsp. water
1 garlic clove
sea salt and black pepper to taste
3 medium (or two large) zucchini,
cut into noodle with a spiralizer
(if you don’t have a spiralizer,
use a vegetable peeler to create
noodle-like
2 cups cooked, chopped chicken
1 cup cherry tomatoes, halved
© Dr. Jolene Brighten
19
Serves: 4
Instructions
1. In a food processor, combine basil,
parsley, pumpkin seeds, olive oil, lemon
juice, water, and garlic. Process until
smooth. Add more water for desired
consistency. Should be thick, but
pourable.
2. Season to taste with salt and pepper.
3. Combine the zucchini noodles,
chicken, and tomatoes in a large bowl.
Add pesto and toss to combine.
4. Taste and add additional salt and
pepper, if needed.
Hormone Support Recipe Guide 20

Green Detox Smoothie

Ingredients

1½ cups fresh spinach

1/4 cup cilantro

1 cup coconut water, unsweetened

1 cup pineapple, frozen

1/4 avocado

1/2 cucumber, peeled

2 tbsp. chia seeds

2 tbsp. raw pumpkin seeds

1 scoop Paleo Detox Powder or Plant-based Detox Powder

Serves: 2
Instructions

1. Blend all ingredients together in a high-speed blender.

2. Enjoy!

© Dr. Jolene Brighten

Hormone Support Recipe Guide 21

Coconut Chicken Strips

Serves: 4
Ingredients
Instructions
4 organic boneless, skinless
1. Preheat oven to 350 F.
chicken breasts, cut into strips
2. In a shallow dish, combine the
1/4 cup olive oil
breading ingredients. Set aside
Breading ingredients
3. Drizzle the olive oil over the chicken
1 cup finely shredded strips. Dredge the strips in the breading,
unsweetened coconut covering all of the chicken.
1/4 cup coconut flour 4. Place the breaded chicken in a
1/2 tsp. salt
greased 9-inch glass baking dish. Bake in
a 375 F oven for 20-minutes.
1/2 tsp. finely ground pepper
5. Switch oven to broil and broil for 5
1/2 tsp. granulated garlic
min. or until golden brown.
1/2 tsp. granulated onion

1/2 tsp. paprika

© Dr. Jolene Brighten

Hormone Support Recipe Guide 22

Shrimp and Bacon With Spaghetti

Squash
Ingredients Serves: 4
Instructions
4 4 chopped strips of bacon
1. Cook the bacon in a skillet over
1/2 1/2 chopped leek
medium heat until crispy, then remove
1 lb. shrimp from the pan and set aside.
1/2 lb. sliced yellow squash 2. Cook the leek in the bacon grease
4 cups chopped spinach or other for 3-4 minutes, stirring occasionally.
greens Add the shrimp, greens, squash, salt, and
ginger and cook until the shrimp is pink,
Sea salt and ground ginger
about 5 minutes.
1 large cooked spaghetti squash or
3. Add the chopped bacon and spaghetti
2-3 summer squash, chopped
squash noodles and heat through.

© Dr. Jolene Brighten

Hormone Support Recipe Guide 23

Hey lady!

I sincerely hope you found this guide helpful and enjoy the
recipes included.

I am passionate about educating and inspiring patients and

clinicians to take a root cause approach to women’s medicine.
I work with patient in my clinical practice, educate and train
clinicians, and continue to research diligently so that I can share
the most up to date and clinically relevant information.

If you found this recipe guide helpful, you may also be interested
in my groundbreaking hormone book, Beyond the Pill, where I
teach women how to care for their hormones better than birth
control ever can. Plus, you’ll learn how to stay safe on birth
control and transition off with ease.

Here’s to creating incredible hormones!

© Dr. Jolene Brighten

Hormone Support Recipe Guide 24

www.drbrighten.com drbrighten @drjolenebrighten Dr. Jolene Brighten

© Dr. Jolene Brighten

Hormone Support Recipe Guide 25

This information is not intended as a substitute for the advice provided by

your physician or other healthcare professional. You should not rely on this
information as a substitute for, nor does it replace, professional medical
advice, diagnosis, or treatment, Always speak with your physician or other
healthcare professional before taking any medication or nutritional, herbal
or homeopathic supplement, or using any treatment for a health problem.
If you have or suspect that you have a medical problem, contact your health
care provider promptly. Do not disregard professional medical advice or
delay in seeking professional advice because of something you have read on
this web site. The use of any information provided is solely at your own risk.
Nothing stated or posted on guide or available through any services offered
by Dr. Jolene Brighten, ND and Brighten Wellness, LLC, are intended to be,
and must not be taken to be, the practice of medicine. Information provided
on this in this resource DOES NOT create a doctor-patient relationship
between you and any doctor affiliated with our web site. Information and
statements regarding dietary supplements have not been evaluated by the
Food and Drug Administration and are not intended to diagnose, treat, cure,
or prevent any disease.

© Dr. Jolene Brighten