Mama Z's Healthy Recipes

This recipe was contributed by Magdalena Wszelaki, a nutrition hormone expert, chef and author.

When we consume too many carbohydrates and sugars for breakfast at, say 8am, we will then experience a sugar dip by 11am and feel hungry or shaky, moody and unfocused.

So what do we do? We reach out for something sweet again, like a bar, fruit or coffee to “rebalance our sugar level” and this way we end up only adding more sugar to our lives.

It's not uncommon for many people to eat as much as 30 teaspoon-equivalent of sugar per day without even realizing it. One thing you can do today is to check the sugar content of the food you eat, especially for breakfast by using the simple conversion of 4 grams = 1 teaspoon of sugar.

As you can see, it's easy to fall in the sugar trap and become dependent on sugar.

Tip: Real food only

Many people think of protein shakes and powders when they hear the word “protein” and “breakfast.”

Well, in this new approach to your breakfast, the focus is on using only real and fresh food, not processed foods like powders and shakes.

As humans we were designed to eat, metabolize and absorb real food and not food that can sit in a box for two years – like protein powders.

That's not real food. That's just great marketing and gimmicks that make us feel fearful that we can't get the right nutrients from real food.

It might be hard to hear to put away your protein powder.

But, if you suffer from hormonal challenges, why not try something different for just the next three days and see how your body responds?

Here is a recipe for you to try and I hope you will give it a chance.

Breakfast, Sugar and Hormones

This low-sugar breakfast recipe can easily be adapted to become a decadent snack or a healthy dessert. The fat from the avocado and coconut butter along with the protein from the hazelnuts and pumpkin seeds will help keep blood sugar levels stable.

Find more information about breakfasts that rebalance your hormones here.

Chocolate Cherry Smoothie Recipe

Chocolate Cherry Smoothie
Prep time
Total time
Recipe type: Breakfast
Serves: 2
  • 1 tbsp ghee, melted
  • 1 whole avocado
  • ¼ cup raw cacao powder
  • Handful of goji berries, presoaked for 15 min in warm water. Use pre-soaked cherries if you are avoiding nightshades (goji is a nightshade)
  • 1 large tbsp pumpkin seeds
  • Handful of raw pecan nuts
  • Pinch of cinnamon
  • Pinch of Himalayan sea salt
  • ¼ tsp pure vanilla extract
  • ½ tsp fresh lemon juice
  • Filtered water to top up the ingredients
  1. Put all ingredients into the blender and blend until smooth.

What's your favorite type of smoothie to have for breakfast? Here are some more of our favorite breakfast recipes.

This article was contributed by Magdalena Wszelaki, a nutrition coach, hormone specialist and a chef. She has a long history of hormonal challenges herself (from Hashimoto's, adrenal exhaustion to estrogen dominance) which she has managed to reverse with the use of the right nutrition.

Learn more from Magdalena Wszelaki and how she overcame the death sentence by approaching estrogenic cancers biblically and naturally.

Mama Z's Kitchen Makeover Guide