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Book bonus

Your book bonus toolkit

Thanks for reading Learned and Unlearned. Here's everything that goes with it: printables to help you get heard, the make-ahead recipes I live on, a lower-histamine food guide and your own protein and fibre guide.

Printables

Your book bonus downloads

Print them, stick them on the fridge, take them to appointments. Tap a picture to open it, or hit download.

Symptom tracker

Track your cycle, sleep, mood, energy, focus and symptoms for three months. Then take the summary to your appointment so you get heard.

Preview of How to use it

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How to use it

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Preview of Weekly log

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Weekly log

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Preview of Monthly pattern spotter

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Monthly pattern spotter

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Preview of Appointment summary

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Appointment summary

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Book cheat sheet

The whole book on three pages. Five things to remember, plus one idea and one action from every chapter.

Preview of If you only remember five things

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If you only remember five things

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Preview of Chapters 1 to 9

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Chapters 1 to 9

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Preview of Chapters 10 to 18

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Chapters 10 to 18

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These are for your own personal use. Please don't share them. Point friends to the book instead, so they get everything too.

Overnight oats jars

Breakfast1 serve per jarMake aheadPer serve: about 15g protein, 13g fibreDownload recipe (PDF)
Overnight oats jars: prepped and ready
Step 1Prepped and ready
Overnight oats jars: add water
Step 2Add water
Overnight oats jars: microwave to heat
Step 3Microwave to heat
Overnight oats jars: top with fruit and peanut butter
Step 4Top with fruit and peanut butter
Show ingredients and methodHide ingredients and method

Ingredients

Tick what you've got.

Dry mix, per jar

To serve, per jar

You'll also need

Method

Prep day

  1. Add to each glass jar:
    • 1/3 cup oats (32g)
    • 10g chia seeds
    • 6g flaxseed meal
    • 10g pumpkin and sunflower seeds
    • 0.5g cinnamon
  2. Pop the lids on and store in the pantry.

The day before

  1. Fill a jar with water, shake and refrigerate.

On the day

  1. Pour the jar into a bowl.
  2. Microwave for 1 minute 10 seconds.
  3. Chop 1 small banana (45g) and add it on top.
  4. Add 20g real peanut butter.

Omelette jars

BreakfastMakes 8 servesBatch cookFreezer friendlyPer serve: about 25g protein, 3g fibreDownload recipe (PDF)
Omelette jars: prep your fillings
Step 1Prep your fillings
Omelette jars: into the jars
Step 2Into the jars
Omelette jars: add eggs to the jar and mix
Step 3Add eggs to the jar and mix
Omelette jars: cook and season
Step 4Cook and season
Show ingredients and methodHide ingredients and method

Ingredients

Tick what you've got. Amounts make 8 serves.

Veggies

Chicken nuggets

For cooking

You'll also need

Method

1. Veggie prep

  1. Cut into small pieces:
    • 200g avocado
    • 60g capsicum
    • 80g carrot
    • 60g red carrot
    • 90g celery
    • 100g cherry tomatoes
    • 60g chilli olives
    • 90g cucumber
    • 60g mesclun
    • 50g mushroom
    • 80g red onion
  2. Divide evenly between 8 glass jars, one per serve.
  3. Store in the fridge.

2. Chicken nuggets

  1. Cut 314g chicken into 1 to 2cm pieces.
  2. In a container, mix 60g almond meal, 20g Cajun spice, and salt and pepper to taste.
  3. Add the chicken and coat it well.
  4. Cook in a hot, dry pan. The oil from the almond meal is enough.
  5. Flip once the bottom is no longer translucent.
  6. Cook until cooked through. It usually starts to smell yummy when it's ready. Don't overcook.
  7. Split into 8 serves. Freeze, or keep in the fridge until you need it.

3. Cook the omelettes (4 to 8 at a time)

  1. Tip 1 jar of veggies into a bowl.
  2. Add 1 serve of chicken nuggets.
  3. Add 2 eggs, salt, pepper and avo and egg seasoning. Mix well.
  4. Heat a little coconut oil or butter in a pan.
  5. Pour in the mix and cook, flipping halfway.
  6. Pop into a glass container, ready to freeze or eat.

4. Reheat

  1. If frozen, move it to the fridge the day before.
  2. Take the lid off and microwave for 1 minute 10 seconds.
  3. Add salt if needed, and enjoy.

Oat and cranberry bars

SnackMakes 12 barsMake aheadFreezer friendlyPer bar: about 4g protein, 3g fibreDownload recipe (PDF)
Oat and cranberry bars: toast the oats
Step 1Toast the oats
Oat and cranberry bars: wet ingredients
Step 2Wet ingredients
Oat and cranberry bars: before cutting
Step 3Before cutting
Oat and cranberry bars: cut into bites
Step 4Cut into bites
Show ingredients and methodHide ingredients and method

Ingredients

Tick what you've got.

You'll also need

Method

1. Toast

  1. Heat the oven to 180°C (160°C fan).
  2. Line the tin with baking paper.
  3. Roughly chop 80g almonds.
  4. Spread 230g rolled oats and the chopped almonds on a tray. Bake for 5 minutes.
  5. Stir, then bake for another 3 to 5 minutes until lightly golden.
  6. Tip into a large bowl.

2. Bind

  1. In a small saucepan over medium heat, add:
    • 46g unsalted butter
    • 120g honey
    • 50g brown sugar
    • 1g vanilla extract
    • a pinch of salt
  2. Stir now and then until it's bubbling and the sugar has dissolved.
  3. Pour over the oats and mix well.
  4. Leave to cool for 5 minutes.

3. Press

  1. Roughly chop 60g dried cranberries and stir them in.
  2. Stir in 15g mini chocolate chips. If a few melt, that's fine. They help hold the bars together.
  3. Tip into the tin and press down hard for about 1 minute.
  4. Scatter the last 5g chocolate chips on top and press them in.

4. Set and store

  1. Cover and chill for at least 2 hours.
  2. Lift out and cut into 12 bars.
  3. Keep in an airtight container. Pantry for softer bars, fridge for firmer ones. Wrapped well, they freeze for up to 3 months.

Adapted from a recipe by Adam and Joanne at Inspired Taste.

Worth a try

Foods higher in histamine

If you think histamine plays a part in your PMDD or perimenopause symptoms, these are the foods most lists suggest cutting back on. You don't need to cut them all. Start small and notice what changes.

Aged and fermented

  • Aged cheese, like parmesan, cheddar and blue cheese
  • Sauerkraut and kimchi
  • Kombucha and kefir
  • Soy sauce and miso
  • Vinegar and pickles

The bacteria that ferment food can make histamine.

Cured, smoked and tinned

  • Salami, ham, bacon and chorizo
  • Smoked salmon
  • Tinned tuna, sardines and anchovies
  • Leftover meat and fish kept in the fridge

Histamine builds up the longer meat and fish sit.

Drinks

  • Wine, especially red
  • Beer and champagne
  • Black and green tea
  • Energy drinks

Alcohol also slows down the enzyme that clears histamine from your body.

Some fruit and veg

  • Tomatoes and tomato paste
  • Spinach and eggplant
  • Avocado
  • Citrus, strawberries and pineapple
  • Chocolate

Some of these contain histamine. Others may trigger your body to release it.

Easy ways to cut back

  1. Eat it fresh. Cook and eat meat and fish soon after you buy them.
  2. Freeze, don't fridge. If you prep ahead like I do, freeze anything you won't eat in the next day or two.
  3. Swap aged for fresh. Try ricotta or cottage cheese instead of aged cheese.
  4. Keep a diary. Note what you eat and how you feel for a few weeks. Bring it to your next appointment.
  5. Add foods back. After a few weeks, bring foods back one at a time to see what actually bothers you.

This is a general list, not a diagnosis or treatment plan. Lists vary between sources, and research on low-histamine eating is still limited. Don't cut out lots of foods long term. Try it for a few weeks with your GP or a dietitian. If you have a history of disordered eating, skip this list and talk to your practitioner first. Source: Comas-Basté et al., Biomolecules, 2020.

Your daily guide

How much protein and fibre?

Pop in your details for a rough daily guide, based on Australian guidelines. Then see how far each recipe gets you.

46gprotein a day, at least
25gfibre a day
Recipe, per serveProteinFibre
Overnight oats jarabout 15gabout 13g (52%)
Omelette jarabout 25gabout 3g (12%)
Oat and cranberry barabout 4gabout 3g (12%)

These are general guides, not personal advice. Protein is 0.75g per kg of body weight a day (0.94g per kg if you're 70 or over), or 46g (57g over 70) if you skip your weight. Fibre is 25g a day for adult women. Source: NHMRC Nutrient Reference Values. Recipe numbers are approximate. If you're strength training, have a health condition, or have a history of disordered eating, talk to your practitioner before using numbers like these.

More recipes coming soon

I'll email you when new ones are added.

Make-ahead frittata

Coming soon

Wholefood biscuits for your cuppa

Coming soon

Audio Version

AuADHD and menopause support for women, from someone who's lived it.

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