You have more control over your hormones than you think…

Fall is here, and with it comes shorter days, cooler mornings, and a natural call to slow down and nourish ourselves. But, for many of us, hormones can feel out of whack, energy dips are real, and stress is sneaky.

The good news? You have more control than you think. One of the simplest ways to start reclaiming your energy and supporting your hormones is right on your plate. This week, I’m sharing a cozy, fall-inspired bowl that’s packed with hormone-loving nutrients - and it’s also part of what we’ll be exploring in the Autumn Sweat & Reset, starting Monday, the 20th.

Roasted Sweet Potato & Kale Bowl with Pumpkin Seeds + Tahini Drizzle

This recipe is cozy, satisfying, and perfectly balanced for midlife bodies.

Macros: ~425 calories | 35g protein | 25g carbs | 14g fat | 6–7g fiber

Ingredients:

For the bowl:

• 1 small sweet potato, cubed (~100g)

• 2 cups kale, chopped (~100g)

• 3 oz chicken breast (see seasoning below)

• ¼ cup cooked quinoa (~45g)

• 1 tbsp pumpkin seeds

• 1 tsp olive oil

• Pinch of sea salt + cinnamon

For the chicken:

• ½ tsp olive oil

• ¼ tsp sea salt

• ¼ tsp garlic powder

• ¼ tsp smoked paprika

• Pinch of cinnamon

• Optional: squeeze of lemon juice or drizzle of apple cider vinegar

Tahini Drizzle:

• 1 tbsp tahini

• Juice of ½ lemon

• 1 tsp maple syrup or honey

• Warm water to thin

Instructions

1. Roast the sweet potatoes: Toss with olive oil, salt, and cinnamon. Roast at 400°F for 20–25 minutes until golden.

2. Add the kale: During the last 5 minutes, toss the kale onto the same pan to crisp slightly.

3. Cook the chicken:

   • Pat dry, coat with seasonings and olive oil.

   • Grill or pan-sear 3–4 minutes per side, until golden and cooked through (165°F).

   • Let rest, then slice.

4. Make the tahini drizzle: Whisk all drizzle ingredients together, adding warm water until smooth and pourable.

5. Assemble: Layer quinoa, sweet potatoes, kale, chicken, and pumpkin seeds. Drizzle generously with tahini sauce.
   
   Pro tip - Make 3-4 bowls at a time for easy, yummy grab and nom!
   

Why This Bowl Supports Hormones

• Sweet potatoes → support estrogen metabolism and gut health

• Kale → magnesium + vitamin C help lower cortisol

• Pumpkin seeds → zinc + healthy fats balance progesterone

• Tahini → calcium + fats reduce PMS and perimenopause symptoms

• Protein → stabilizes blood sugar and supports lean muscle

💡 Tip: Consistency matters more than perfection. One nourishing meal like this can help rebalance hormones, boost energy, and improve mood.

Autumn Sweat & Reset – Prep Week

If you love this kind of hormone-supporting nutrition, you’re going to love what’s coming. The Autumn Sweat & Reset kicks off Monday, October 20th!

Inside, you’ll find:

• Fall-inspired, hormone-loving recipes 🍂

• Energy-boosting workouts to reset your metabolism 💪

• Simple strategies to balance hormones, improve energy, and feel like your best self this season ✨

Prep week is happening now - a great time to start incorporating these foods and movement habits before the group officially starts.

Ready to feel energized, strong, and balanced this fall? Click here to save your spot! Or message me if you want more info. <3