3 Easy Kale Salads that Balance Estrogen

One of the best ways to balance estrogen and improve overall hormone health is to add at least one serving of cruciferous veggies to your meals each day. Cruciferous veggies include kale, broccoli, bok choy, collard greens, kohlrabi, cauliflower, and radishes.

Cruciferous veggies are rich in a compound diindolylmethane (DIM). This compound plays a role in estrogen metabolism and may even help reduce risk of other hormone-related cancers. For patients who struggle with estrogen dominance, adding in a serving of cruciferous veggies every day can be a great place to start!

Kale is very rich with DIM, fiber, vitamins A, K, B6, and C, folate, and manganese. It’s easy to prep and is one of the only lettuces you can meal prep and not see it wilt later in the day!

Here are three recipes that can help balance estrogen and improve overall hormone balance:

Apple Cheddar Kale Salad

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Total Time 9 minutes mins

Servings 1

Ingredients

  

• 2 cups kale chopped and thoroughly washed
• 2 tsp lemon-infused olive oil or oil flavor of choice
• 1 tsp cucumber-infused white vinegar or vinegar flavor of choice
• 1 apple chopped
• 1 oz sharp cheddar cheese cubed
• 2 tbsp walnuts optional

Instructions

 

• Add kale, olive oil, and vinegar in a bowl. Massage the kale until it is a softer consistency, about 1-2 minutes.
• Add chopped apple and cubed cheese to salad. Toss together.
• Top with walnuts or other nuts as desired.

Simple Superfood Salad

Looking for a quick salad recipe full of super simple ingredients, antioxidants, and phytonutrients? This Simple Superfood Salad is packed with nutrition from antioxidant-rich kale, berries, and dried cherries, and sliced almonds.

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Prep Time 10 minutes mins

Servings 4

Ingredients

  

• 6 cups kale, chopped
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp lemon juice
• ½ tsp salt
• ¼ cup sliced almonds
• ¼ cup dried cherries or cranberries no added sugar
• 1 cup blueberries

Instructions

 

• Mix together olive oil, balsamic vinegar, lemon juice, and salt. Set aside.
• Chop kale and add to large bowl. Add olive oil mixture to kale. Massage for about 2 minutes, until kale leaves are softened.
• Toss in sliced almonds, dried cherries, and blueberries.

Massaged Kale & Black Bean Salad

Massaging kale is great to soften the tough leaves AND provide a fun, new texture to your salad. This quick & easy recipe is perfect for a quick weeknight meal. Keep leftovers, sauté in a pan with oil, & add to whole wheat or corn taco shells or mix with scrambled eggs for a fun breakfast.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Servings 4

Ingredients

  

• 1 bunch kale stems removed & chopped
• 3 tbsp olive or avocado oil
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 tbsp apple cider vinegar
• 1 clove garlic minced
• 1 cup brown rice
• 2 avocados diced
• 1 15 oz can black beans rinsed, drained
• 1 tsp dried cilantro

Instructions

 

• Place kale, about 1 tbsp of oil, salt, and pepper in a bowl. Massage kale until it is softened, about 3-5 minutes. Set aside.
• Whisk together oil, vinegar, and garlic in a small bowl. Set aside.
• Add brown rice, avocado, and cilantro to kale. Drizzle oil dressing over the top. Toss together and serve!