March 15th, 2022
Hormone Healthy Recipe Roundup
Our top hormone healthy recipes
If you are working on your hormone health, you have come to the right place! We have put together a list of hormone healthy recipes from our blog broken down by category to help you find delicious recipes that support hormone health.
When eating for hormone health, we like to focus on healthy fats, high-quality proteins, complex carbohydrates, fiber, and of course, lots of nourishing fruits and veggies! These foods work to balance hormones in various ways, ranging from being a building block in hormone synthesis to decreasing inflammation to balancing blood sugar and more! Click here to learn more about how nutrition (and lifestyle) can balance hormones!
Breakfast
Smoothies:
When it comes to smoothies (and for every meal), make sure there is protein, fat, and fiber, which is key for blood sugar balance, which helps balance hormones and keeps you fuller longer! The smoothies listed above have protein powder, fiber in the form of chia seeds, a veggie or berry, and healthy fat in the form of a nut butter or avocado. Note that any of our smoothies will do the trick; just be sure to add some fiber if there is none already (think 1-2 tbsp of chia, flax, or hemp seeds)! To up the fiber even more, consider using berries over other fruit as they are high in fiber!
Oatmeal:
Oats alone are not all that great and can really spike your blood sugar. However, when paired with nuts or nut butter, protein powder, and a source of fiber (berries and/or seeds), they become a nourishing and delicious choice!
Eggs:
We LOVE eggs for hormone health. They are a great source of protein, healthy fats, and are full of hormone-healthy nutrients like selenium, folate, choline, and iodine.
Other breakfast options:
- Protein Waffles – Add some chia, flax, or hemp seeds for some fiber! Bonus if you top it with berries!
- Banana Chia Seed Pudding
Salads:
- Chicken and Vegetable Lunch Bowls
- Chicken Lettuce Cups
- Spring Power Bowl Salad
- Fresh Summer Salad
- Kale Cashew and Quinoa Salad
Most salads are hormone friendly! Just make sure it has a high-quality fat (think: avocado, nuts/seeds, or extra virgin olive oil) and a high-quality protein (eggs, salmon, chicken, etc.).
Soups:
- Easy Turkey Veggie Soup
- Paleo Italian Wedding Soup
- Instant Pot Chicken Vegetable Soup
- Turkey Kale Chili
Soups are a great way to get a ton of veggies in without even realizing it! Other great soups may be a lentil or bean soup which will have tons of fiber!
Entrees:
- Squash Boats
- Cauliflower Veggie Bowls
- Sweet Potato Turkey Sliders (can also use grass-fed organic ground beef)
- Taco Dinner Bowls (can also use grass-fed organic ground beef)
- Easy BBQ Salmon and Roasted Veggies
- Salmon Burger
- Fall Harvest Bowl
- Pesto Salmon
- Black Bean Burger
You have probably caught on by now, but these entrees are great sources of protein, fat, complex carbohydrates, and fiber. In general, we recommend half your plate come from non-starchy veggies, a quarter of your plate be high-quality protein (wild-caught fish, organic grass-fed beef, organic ground turkey, organic chicken, etc.), and the last quarter be complex carbohydrates (think: sweet potato, carrots, parsnips, butternut squash, brown rice, quinoa, etc.). In addition, healthy fat can be incorporated during food preparation (ex., avocado or coconut oil) or drizzled on top (olive-oil-based dressing or glaze).
Snacks/Sides:
- Balsamic Glazed Roasted Beets
- Roasted Carrot and Avocado Salad
- Maple Brussel Sprout and Walnut Salad
- Simple Guacamole
- Matcha Energy Bites
These dishes are great as a snack or a side dish to a protein entree.
Dessert:
- Almond Stuffed Dates
- Raw Mint Chocolate Brownies
- Sweet Beet and Chocolate Chip Muffins
- Vegan Avocado Mousse
- Mange Raspberry Nice Cream
- Paleo Peanut Butter Chocolate Chip Cookies
- Raw Almond and Walnut Brownies
- Sweet Potato and Chocolate Chip Muffins
Focusing on desserts that are lower on added sugars and are balanced out by some healthy fats is important here. Many of these recipes use natural sugar sources (maple syrup, honey, dates) and are free from artificial sweeteners!
The Bottom Line
Your hormones are influenced by the foods you consume. The key to diet and hormone healthy foods is focusing on protein, fat, fiber, and complex carbohydrates alongside nutrient-packed fruits and veggies to support balanced blood sugar and hormones.
