5 Hormone-Balancing Recipes You Can Make Today
Do you feel like your hormones are all out of whack? Are you constantly feeling stressed out and anxious, with no end in sight? If so, you're not alone. Millions of people around the world are struggling with hormone imbalance. Fortunately, there are things you can do to help restore balance to your hormones. Try preparing these recipes that are healthy, delicious, and easy to make.
1. Fig Chia Pudding
Chia seeds are an ancient superfood that offers a wide range of nutrients, including omega-3 fatty acids, vitamins, and minerals. They can be a great addition to your diet since they provide numerous health benefits and may help balance your hormones as well. Studies have shown that chia seeds can reduce cortisol levels in the body, which has a positive effect on reducing stress and anxiety. Additionally, they can help control insulin production, preventing episodes of low or high blood sugar. With regular consumption of chia seeds, you can keep your hormones in check and enjoy better moods as well as improved levels of energy.
- 6 tablespoons Whole Chia Seeds
- 1 cup almond milk or other plant-based milk
- 1/4 teaspoon vanilla extract
- 1/2 cup coconut yogurt or natural yogurt
- 4 tablespoons gluten-free granola
- 4 figs
- In a small bowl combine the chia seeds, almond or other plant-based milk, and vanilla extract. Stir well, cover with a lid and soak in the refrigerator for at least two hours or preferably overnight.
- Before you are ready to serve, peel 3 figs, discard the peel and mash the flesh with a fork until it turns into a jam-like texture. Cut the remaining fig into a few slices, chop the rest into quarters and use as decoration.
- Take a nice jar or glass and begin to assemble it, start by pressing the fig slices against the inside of the jar until they stick. Then fill about 4 tablespoons of the chia pudding into the bottom of each jar followed by a layer of gluten-free granola, fig mash, coconut, or natural yogurt, top with the remaining chia pudding, and finish with a sprinkle of granola.
- Decorate with the remaining fig quarters and enjoy.
2. Salsa Avocado Toast
Avocado is a health powerhouse, particularly when it comes to naturally balancing your hormones. Not only is it loaded with good monounsaturated fats and essential vitamins and minerals, but it also contains carotenoids and phytosterols which can help our bodies properly absorb fat-soluble vitamins and other hormones. Eating avocados regularly can help improve thyroid function, reduce inflammation, decrease blood pressure and even boost fertility- all of which can play an important role in keeping our hormones balanced. Incorporating avocados into your diet could be the key to unlocking a life filled with more energy and mental clarity than ever before.
- 2 slices bread sourdough, wheat, Italian or French loaf, ½-inch thick pieces
- 1 large (227 g) avocado
- 1 ¼ teaspoon lime juice divided
- ¼ teaspoon kosher salt
- ⅛ teaspoon black pepper
- ¼ cup (45 g) diced tomatoes ¼-inch dice
- 1 tablespoon (10 g) red onion finely minced
- 2 teaspoons chopped cilantro
- 1 teaspoon (4 g) minced jalapeno
- 2 tablespoons (16 g) sliced radish ⅛-inch thick
- Scoop out both sides of the avocado flesh into a small bowl. Add ¼ teaspoon lime juice, salt, and pepper. Lightly mash the avocado with a fork, leaving some chunks.
- Spread the mixture onto the toasted bread slices. In a small bowl combine the diced tomatoes, onions, cilantro, jalapeno, and 1 teaspoon of lime juice. Add the radish slices and salsa to the toast. Season with salt and pepper.
In a toaster, heat the bread slices until golden brown. Alternatively, place the sliced bread on a baking sheet. Set the oven rack 6 inches from the top broiling element. Broil the bread until golden brown, about 1 to 3 minutes per side, and keep a close eye on the color change.
3. Salmon Salad Bowl
Getting enough of the right kinds of proteins, like salmon, into your diet can help to balance your hormones. Consuming salmon regularly provides our bodies with essential fatty acids (EFAs) and vitamins, both of which are needed for healthy hormone production. Salmon also contains the mineral selenium, which plays an important role in keeping reproductive hormones balanced. Eating the right amounts of cholesterol helps to regulate estrogen levels in women and testosterone levels in men – a task that is easily accomplished by adding some wild-caught salmon to your weekly meal plan! Not only will eating it help you to balance your hormones naturally, but it's also quick and easy to prepare – so you'll have more time to invest in taking care of other aspects of your health and wellness journey.
- 1 pound salmon filets
- fine sea salt and freshly-cracked black pepper
- 1 tablespoon olive oil
- 2 ounces fresh arugula
- 1 large red bell pepper, chopped into bite-sized pieces
- half of an English cucumber, sliced into bite-sized pieces
- half of a small red onion, thinly sliced
- 2/3 cup roasted pepitas
- 1/2 cup crumbled feta cheese
- 1 batch of handmade dressing (see recipe below)
- 1 avocado, sliced or diced
- Season the salmon with a few generous pinches of salt and pepper. Heat the olive oil in a large non-stick sauté pan. Place the salmon filets flesh-side down and cook undisturbed for about 3-4 minutes, or until golden. Flip and cook the other side for about 2-4 more minutes, until the salmon reaches your desired level of doneness and flakes easily with a fork. (Cooking time will also depend on the thickness of the salmon.) Transfer salmon to a clean plate and set aside.
- Combine the arugula, bell pepper, cucumber, red onion, pepitas, feta, and cooked salmon in a large mixing bowl. Drizzle evenly with the dressing, then gently toss to combine. Serve immediately, topped with the avocado plus extra feta and/or pepitas, for garnish.
- 3 tablespoons olive oil
- 1 small garlic clove, pressed or minced (or 1/2 teaspoon garlic powder)
- 1 tablespoon freshly-squeezed lemon juice (or red wine vinegar)
- 1 teaspoon Dijon Mustard
- 1/2 teaspoon Fine Sea Salt
- 1/4 teaspoon freshly-cracked black pepper
- Whisk all ingredients together in a small bowl (or shake all ingredients together vigorously in a sealed jar) until completely combined.
- Serve immediately or store in the refrigerator for between 1-7 days. (See notes on storage times below.) If you choose to refrigerate the dressing, it will need to be stirred or shaken again before serving.
4. Walnut & Pomegranate Salad
This nutrient-dense salad is perfect for a light lunch or dinner. Eating walnuts and pomegranates can be an easy and delicious way to help boost your hormones naturally. Studies have shown that these two foods can provide a powerful punch of micronutrients that helps to support the balance of hormones in your body. Eating walnuts can help provide valuable omega-3 and omega-6 fatty acids which may reduce inflammation, while pomegranates contain antioxidants that may improve the function of both male and female reproductive organs. Incorporating more of these items into your diet could go a long way towards helping you to achieve optimal hormonal balance.
- 2.8 oz arugula
- 0.5 oz grated parmesan
- 1 tablespoon balsamic glaze or balsamic vinegar
- walnuts raw unsalted (lightly toast in a pan until fragrant); use other nuts/seeds too or even candied nuts
- pomegranate (de-seed) OR use pre-prepared pomegranate seeds
- Rinse the arugula/rocket leaves well, then dry them with a salad spinner or clean kitchen towel.
- Grate the parmesan (if you aren’t using it pre-grated). At the same, peel the pomegranate to remove the pomegranate arils (seeds).
- Assemble the salad in a large serving dish. First, add the arugula leaves, then top with the pomegranate, parmesan, a handful of walnuts, and finally, a drizzle of balsamic glaze.
5. Berry Smoothie Bowl
Berries are an amazing natural way to help balance your hormones. Rich in antioxidants, minerals, and vitamins, berries can be thought of as a hormone-balancing superfood! Eating just one cup of berries per day increases the bioavailability of key minerals in your body, such as zinc, magnesium, and selenium; these minerals play an important role in balancing hormones. Berries also contain compounds that support healthy levels of estrogen and progesterone. Furthermore, daily berry consumption improves circulation which enhances the efficiency of eliminating toxins from your body – something critical for optimal hormonal balance. So take advantage of this delicious addition to your diet – eating some delicious berries each day will help you keep those hormones humming along with minimal effort.
- 2 frozen ripe bananas, peeled before freezing
- ½ cup frozen blueberries
- ½ cup frozen raspberries or strawberries
- ⅓ cup almond milk or coconut milk
- Coconut flakes
- Nut butter
- Add ingredients to a blender.
- Blend ingredients until smooth and creamy. Use the smallest amount of liquid possible, just enough to get the blades moving. I recommend using ⅓ cup or less.
- Transfer the smoothie to a bowl. Add your favorite toppings.
These simple yet delicious recipes are packed with nutrients that help promote hormone balance. Enjoying these recipes regularly can help you maintain healthy hormones and enjoy all the benefits of a balanced lifestyle.