Gabriella Ratner Wellness

09/12/2025

Spiced saffron chicken with prunes

Hormone-friendly- Saffron supports mood regulation and has been shown to be an amazing anti depressant, onions are rich in antioxidants, and prunes provide fibre for gut health, all key for hormonal balance.

Ingredients:
- 1 kg skin-on chicken thighs
- 3 red onions, sliced
- 1 tablespoon sweet paprika
- 1.5 cups chicken or vegetable stock
- A pinch of saffron threads
- 1/2 cup prunes, pitted
- Salt and pepper, to taste
- 1 tablespoon olive oil

1. Season and Sear: Season 1 kg of skin-on chicken thighs with salt and pepper. In a large pan, heat 1 tablespoon of olive oil over medium-high heat. Sear the chicken thighs, skin side down, until golden brown, about 5-7 minutes. Flip and cook for another 2-3 minutes. Remove from pan.

2. Fry Onions: In the same pan, add 3 sliced red onions. Fry until they start to caramelize, about 5-7 minutes.

3. Add Paprika: Sprinkle 1 tablespoon of sweet paprika over the onions, stir, and cook for another minute.

4. Combine Ingredients: Return the chicken to the pan. Pour in 1.5 cups of stock infused with a pinch of saffron (infuse saffron in 1/4 cup hot stock for 10 mins before adding).

5. Add Prunes: Scatter 1/2 cup of prunes around the chicken.

6. Simmer: Bring to a simmer, then cover and cook on low for 25-30 minutes until chicken is cooked through and sauce thickens.

❤️

08/12/2025

Leftover roast chicken ➜ 10-minute Vietnamese-style hormone-friendly lunch 🥗🔥

This is how I turn last night’s chicken into a freshbowl that actually keeps you full
protein ✅ colour ✅ healthy fats ✅ smart carbs ✅

Perfect for women\who are tired, wired and still need to feed everyone.

Vietnamese Chicken Salad (leftover roast chicken)
Serves 2

Salad:

1–1½ cups leftover roast chicken breast, shredded

2 cups finely shredded wombok (Chinese cabbage)

1 small carrot,grated

1,cucumber, thinly sliced into batons

½ red capsicum, finely sliced

2 spring onions, finely sliced

Small handful fresh mint leaves, chopped

Small handful fresh coriander leaves & soft stems, chopped

2–3 tbsp flaked almonds, lightly toasted if you want

Dressing:

2 tbsp rice wine vinegar

1½ tbsp fish sauce

Juice of 1/2 lime

1–2 tsp raw honey

½–1 small red chilli, finely chopped (or a pinch of chilli flakes)

1 tbsp olive oil

1 tsp sesame oil

To make:

In a large bowl, add shredded wombok, carrot, cucumber, capsicum and spring onion.

Toss through shredded roast chicken, mint, coriander and most of the flaked almonds (save a few for the top).

In a small jar or bowl, whisk together all dressing ingredients until the honey is dissolved and it tastes balanced – salty, tangy, a little sweet and a bit spicy.

Pour dressing over the salad just before serving and toss well so everything is coated.

Top with remaining flaked almonds and a few extra herbs. Serve ❤️

Why it works (food-first hormones):

Chicken = protein to anchor blood sugar and keep you full.

Wombok + veg + herbs = fibre, colour and micronutrients for gut + hormones.

Olive oil, sesame oil & almonds = healthy fats to support nervous system and satisfaction.

A little honey + rice vinegar + lime = flavour + gentle carbs, not a sugar bomb.

Save this for your next “no time for lunch” day 💛

Follow for more realistic hormone-friendly meals and comment RESET if you want 7 done-for-you dinners that turn into lunches like this.

29/11/2025

21/11/2025

Struggling with broken sleep or groggy mornings?
A randomized trial found magnesium L-threonate (MgT) improved sleep quality, daytime functioning, and mood.

Why it’s different: MgT can raise brain magnesium, supporting neurotransmission and sleep.

Try this flow:
• Take MgT in the evening (30–60 min pre-bed)
• Pair with a protein-anchored dinner + a light sleep carb (e.g., kiwi or sweet potato)
• Give it 2–8 weeks and track your progress

💛 Save this for tonight
💬 Comment SLEEP and I’ll DM you my 1-page guide (dosage, timing, food combos, safety)

Educational only — not medical advice.

18/11/2025

Most women overcomplicate dinner — when in reality, it’s the easiest time of day to support your hormones (and keep the family happy).

All you need is my Hormone-Smart Plate Formula:
🥩 Protein + 🥦 Colour + 🥑 Healthy Fat = calm energy, steady mood, and better sleep.

It’s not a diet — it’s real food, served simply.

✨ Want a full week of Hormone-Smart Dinners with recipes, shopping list & family swaps?
👉 Download my free 7-Night Plan — link in bio

11/11/2025

🍎 Crisp Apple-Celery Salad for Hormone Harmony 🥗

Lunch time - just adding some cooked tuna

When your body’s craving something fresh, crunchy and light — this is it.
Crisp apples, hydrating celery and peppery rocket, with golden, toasted hazelnuts and a simple honey-Dijon dressing that supports your blood sugar, stress response and liver detox pathways. ✨

The healthy fats from olive oil + hazelnuts keep hormones steady, while fibre from the apples + celery helps your body clear out excess oestrogen naturally. and the bitter rocket that opens up the liver detox pathways.

💛 Real food → balanced mood → glowing skin.

Salad Recipe

🍯 Honey-Dijon dressing

1 tsp Dijon mustard

2 tbsp raw honey

2 tbsp apple cider vinegar

4 tbsp extra-virgin olive oil

Pink Himalayan salt + cracked black pepper, to taste

🥗 Salad

1/4 cup hazelnuts, toasted & roughly chopped

6 organic celery stalks, thinly sliced

1–2 large red apples, thinly sliced

¼ small red onion , finely sliced

2 cups rocket

Sea salt + black pepper

🕒 Prep: 15 mins | Cook: 15 mins | Serves: 4

✨ Tip: Toss your sliced apples in lemon juice to keep them from browning and use thin celery stalks for the best crunch.

09/11/2025

🍎 Crisp Apple-Celery Salad for Hormone Harmony 🥗⁠
⁠
Lunch time - just adding some cooked tuna⁠
⁠
When your body’s craving something fresh, crunchy and light — this is it.⁠
Crisp apples, hydrating celery and peppery rocket, with golden, toasted hazelnuts and a simple honey-Dijon dressing that supports your blood sugar, stress response and liver detox pathways. ✨⁠
⁠
The healthy fats from olive oil + hazelnuts keep hormones steady, while fibre from the apples + celery helps your body clear out excess oestrogen naturally. and the bitter rocket that opens up the liver detox pathways.⁠
⁠
💛 Real food → balanced mood → glowing skin.⁠
⁠
Salad Recipe ⁠
⁠
🍯 Honey-Dijon dressing ⁠
⁠
1 tsp Dijon mustard⁠
⁠
2 tbsp raw honey⁠
⁠
2 tbsp apple cider vinegar⁠
⁠
4 tbsp extra-virgin olive oil⁠
⁠
Pink Himalayan salt + cracked black pepper, to taste⁠
⁠
🥗 Salad⁠
⁠
1/4 cup hazelnuts, toasted & roughly chopped⁠
⁠
6 organic celery stalks, thinly sliced⁠
⁠
1–2 large red apples, thinly sliced⁠
⁠
¼ small red onion , finely sliced⁠
⁠
2 cups rocket⁠
⁠
Sea salt + black pepper⁠
⁠
🕒 Prep: 15 mins | Cook: 15 mins | Serves: 4⁠
⁠
✨ Tip: Toss your sliced apples in lemon juice to keep them from browning and use thin celery stalks for the best crunch.