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Cooking 101 - Reduce your Cravings


1 medium avocado

1 cup of coconut milk

½ cup of raw honey (may be substituted with banana – maple syrup)

1 tsp vanilla

1/3 cup cocoa powder – (may be substituted with cacao powder)

1/3 cup chia gel (optional)

Water as needed


Mix all ingredients in an emersion blender or with a high speed blender, and spoon into molds. Place in freezer until ready. Silicone molds are ideal but if you have the plastic ones you may need to run the molds under warm water to release the popsicles.

You can also use paper cups and popsicle sticks if you do not have molds.


To make chia gel:

11/2 – 2 tablespoons of chia seeds

1 cup of water


Store Overnight in refrigerator with a tight lid.

Lentil Burger Patties:

Adapted from Emma Roche


4 cups cooked lentils

1 tsp onion flakes

½ tsp garlic powder or 4 cloves of fresh

½ tsp oregano

½ tsp thyme

2 tsp dijon mustard

2tsp gf tamari, or coconut aminos (soy sauce substitute)

2 tblsp tomato paste

½ tsp hot paprika

11/3 cups quick cooking oats or 11/3 cups of breadcrumbs

2 flax eggs or regular eggs



Preheat the oven to 375 degrees F. Line a large baking try with reusable baking liner. Place ingredients, except for oats, in the bowl of a food processor. Process until near-smooth (a few whole lentils will add a nice texture.)

Transfer lentil mixture to a large mixing bowl. Add the quick-cooking oats and stir until well combined. Shape mixture into 10 even-sized patties and place on the baking tray.

Bake burger patties for 15 minutes. After this time, flip them over, then bake for 10 more minutes.

Remove tray from the oven and allow the burgers to cool slightly. Serve on buns with assorted toppings or as an accompaniment to salad.


Instructions for flax egg:

1 tablespoon of ground flax to 3 tablespoons of water, let sit for 5-30 minutes


Taco seasoning:

Adapted from Spend with Pennies by Holly

·       1 tablespoon chili powder

·       ½ tablespoon cumin

·       ½ teaspoon onion powder

·       ¼ teaspoon garlic powder

·       ¼ teaspoon red pepper flakes

·       ½ teaspoon oregano

·       ½ teaspoon salt

·       1 teaspoon pepper

·       pinch of cayenne pepper optional

Mix together and store in a cool dry place for up to 6 months.

Menopause Libido Smoothie

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