5 Hormone-Balancing Recipes

 

Hormones are chemical messengers in the body that regulate a wide range of bodily functions, from metabolism and mood to reproductive health and immune system function. When hormone levels become imbalanced, it can lead to a range of symptoms, including fatigue, weight gain, mood swings, and more. While there are many factors that can contribute to hormone imbalances, diet plays a crucial role in supporting hormone balance.

Certain nutrients, such as omega-3 fatty acids, fibre, and antioxidants, can help reduce inflammation in the body, which can improve hormone balance. Other foods, such as cruciferous vegetables like broccoli and kale, contain compounds that can help regulate oestrogen levels. Additionally, eating a balanced diet that includes a variety of nutrient-dense foods can help support healthy thyroid function, adrenal gland function, and insulin sensitivity, all of which can impact hormone balance.

By including hormone-balancing foods in your diet, you can support healthy hormone production and function, and help reduce the risk of hormonal imbalances and related health conditions.

 

Berry Smoothie

Ingredients:

  • 1 cup mixed berries (strawberries, raspberries, blueberries)

  • 1 banana

  • 1/2 cup almond milk

  • 1 tablespoon ground flaxseeds

    Blend all ingredients in a blender until smooth. Enjoy immediately.

  • Why it's good for hormone balance: Berries are rich in antioxidants that help reduce inflammation in the body, which can improve hormonal imbalances. Flaxseeds are a great source of lignans, which help balance oestrogen levels in the body.

 

Sweet Potato & Broccoli Bowl

Ingredients:

  • 1 medium sweet potato, peeled and cubed

  • 1 cup broccoli florets

  • 1/2 cup quinoa

  • 2 tablespoons olive oil

  • Salt and pepper to taste

    Preheat oven to 400°F. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Spread sweet potatoes in a single layer on a baking sheet and bake for 20-25 minutes or until tender. Cook quinoa according to package instructions. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add broccoli florets and cook for 3-5 minutes or until tender. Season with salt and pepper. Serve sweet potatoes and broccoli

    Why it's good for hormone balance: Sweet potatoes are a great source of vitamin A, which supports healthy thyroid function. Broccoli contains indole-3-carbinol, a compound that helps balance oestrogen levels in the body.

 

Salmon & Asparagus

Ingredients:

  • 1 salmon fillet

  • 1/2 bunch asparagus, trimmed

  • 1 tablespoon olive oil

  • Salt and pepper to taste

    Preheat oven to 400°F. Rub salmon with 1 tablespoon olive oil and season with salt and pepper. Bake for 12-15 minutes or until cooked through. In a separate baking dish, toss asparagus with 1 tablespoon olive oil, salt, and pepper. Roast for 8-10 minutes or until tender. Serve salmon and asparagus together.


- Why it's good for hormone balance: Salmon is high in omega-3 fatty acids, which can help reduce inflammation and improve insulin sensitivity, both of which can help balance hormones. Asparagus is a good source of vitamin E, which supports healthy hormone production

 

Chickpea & Vegetable Stir-Fry

Ingredients:

  • 1 can chickpeas, drained and rinsed

  • 1 red bell pepper, sliced

  • 1 yellow onion, sliced

  • 1/2 cup snow peas

  • 2 cloves garlic, minced

  • 2 tablespoons olive oil

  • Salt and pepper to taste

    In a large skillet, heat 1 tablespoon olive oil over medium heat. Add onions and cook for 3-5 minutes or until softened. Add red bell pepper, snow peas, and garlic and cook for an additional 2-3 minutes or until vegetables are tender. Add chickpeas and cook for 1-2 minutes or until heated through. Season with salt and pepper.

  • Why it's good for hormone balance: Chickpeas are a good source of fibre, which can help reduce inflammation and balance blood sugar levels. Vegetables like bell peppers and snow peas are rich in vitamin C, which supports healthy adrenal gland function.

 

Turmeric Golden Milk

Ingredients:

  • 2 cups almond milk

  • 1 teaspoon ground turmeric

  • 1/2 teaspoon ground ginger

  • 1/4 teaspoon ground cinnamon

  • 1 tablespoon honey

    In a small saucepan, heat almond milk over medium heat until warmed. Add turmeric, ginger, cinnamon, and honey, and whisk until combined. Pour into a mug and enjoy.

  • Why it's good for hormone balance: Turmeric contains curcumin, a compound that has anti-inflammatory properties and can help balance hormone levels. Ginger and cinnamon also have anti-inflammatory properties, and honey is a good source of antioxidants. The combination of these ingredients in a warm and comforting drink can help reduce stress levels, which can also impact hormone balance.

Food Recipes, Food & HormonesJuliana Ehr