Hormone imbalances show up in a variety of ways including PMS, hot flashes, fatigue, insulin resistance that leads to weight gain, menstrual issues, memory problems, brain fog, low libido and more. Believe it or not that coffee or caffeinated beverage first thing in the morning is part of the problem. Not only does it send your blood sugar sky rocketing, only to plummet a couple of hours later, but it also causes inflammation and breakdown of the gut wall. One of the quick fixes people reach for when their blood sugar drops in the mid-morning and mid-afternoon is something with starch, or quick sugar which leads to quick energy. The problem is, this causes what I call the blood sugar roller coaster. It ends with insomnia at the end of the day that many people drink alcohol or smoke pot to overcome. None of this is a long-term solution for health. In fact, it leads to autoimmunity and even cancer.

I get patients in my practice who are frustrated with the limitations their autoimmune disease and leaky gut has placed on their dietary choices. I always feel nothing but compassion for these frustrated patients of mine. Navigating the dietary changes necessary to reverse inflammation, hormone imbalances, digestive issues, chronic pain, and autoimmune disease can feel very overwhelming. I know I was completely frustrated and overwhelmed when I was first diagnosed with rheumatoid arthritis.

People trying to figure out life with an autoimmune disease can also be overwhelmed by the conflicting information out there. Why is it conflicting? Because we are all different and there is no one-size- fits all diet for autoimmune reversal. That’s why I do individualized testing for my patients so they know exactly what their immune system is attacking and what they can safely eat.

Fear not if you are one of these frustrated people. Your food can be easy to prepare and absolutely delicious. An autoimmune diagnosis does not banish you to the inner circle of hell and tasteless food. On the contrary, it can be a culinary adventure as you try out new ingredients for the first time. One thing is for sure, there are some easy swaps you can make to get your day started with plenty of energy and that will lead to healthy hormones and digestion. Cauliflower is a fantastic substitute for rice, couscous, and potatoes.

Try these garlic mashers and let me know what you think. I sometimes eat them as a whole meal by adding Great Lakes green label collagen (3 TBSP) to my bowl and mixing it together thoroughly. You can’t taste the collagen and my mashers now have 20 g of protein. I love them this way and even eat them for breakfast sometimes! Alternatively, you can add protein to this delicious side dish by serving it with fish, chicken or turkey.


Garlic Mashers (Cauliflower)


  • 1 head cauliflower
  • 1-quart bone broth or chicken broth
  • 4 TBSP ghee
  • 2 garlic cloves peeled
  • Sea salt
  • Freshly ground pepper
  • garden herbs of your choice. I like thyme, sage, rosemary, marjoram, turmeric, and


  1. Chop cauliflower in large chunks and boil in broth with lid on pan. Cook on low for 15-20
    minutes, or until soft.
  2. Pour cauliflower and broth into blender with salt, pepper, ghee and herbs to taste. You need only enough broth to make the cauliflower blendable. Blend until smooth. Add garlic and blend until the consistency of mashed potatoes.
  3. Garnish with chopped chives or any herb of your choice as desired. YUM!


Dr. Keesha Ewers is a board certified Functional and Ayurvedic medical practitioner, as well as Doctor of Sexology, host and founder of The Woman’s Vitality Summit, and founder of a new branch of medicine called Functional Sexology. Click here to learn more about her Integrative Medicine Health Coach Certification Program.