Tired of weeknight dinners that leave you feeling sluggish and out of sync? Balancing your hormones doesn’t have to mean complicated recipes or hours in the kitchen! In this article we will talk about five quick and easy hormone-balancing meal ideas perfect for busy weeknights. Packed with essential nutrients and delicious flavors, these recipes focus on ingredients that support hormonal health, leaving you feeling energized and balanced.
Easy Baked Salmon with Broccoli and Quinoa
Hormone Balancing Foods Highlight: Salmon, Lemon
Salmon can help with hormone balance because it contains omega-3 fatty acids, vitamin D, selenium, and iodine, which can help the body produce hormones and metabolize estrogen.
Due to its rich source of vitamin D, it can help balance testosterone levels, especially in women with PCOS. The omega-3 fatty acids in salmon help with inflammation, which also impacts hormone health.
Lemon is great for hormone balance due to its high vitamin C content, and it also has anti-inflammatory properties that can help reduce bloating and cramps during your menstrual cycle.
Additionally, lemon is known to have a positive effect on digestion and can help the liver with detoxification.
Recipe:
Serves 4
Ingredients:
- 1 ¼ lbs Salmon Fillet
- Sea Salt & Black Pepper (to taste)
- 8 cups Broccoli (sliced into small florets)
- 2 tbsps Extra Virgin Olive Oil
- 1 cup Quinoa (uncooked)
- 1 ½ cups Water
- ½ Lemon (sliced into wedges)
Directions:
- Preheat the oven to 450ºF (232ºC) and line a baking sheet with parchment paper.
- Place the salmon fillets on the baking sheet and season with sea salt and black pepper.
- Toss the broccoli florets in olive oil and season with sea salt and black pepper. Add them to the baking sheet, arranging them around the salmon fillets. Bake the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes with a fork.
- While the salmon cooks, combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside.
- Remove the salmon and broccoli from the oven and divide onto plates. Serve with quinoa and a lemon wedge. Season with extra sea salt, black pepper and olive oil if you like.
Kale, Edamame, and Apple Salad with Chicken
Hormone Balancing Foods Highlight: Edamame, Kale
Kale is in the family of Brassica vegetables, also known as cruciferous vegetables. Brassica veggies can help with hormonal balance by supporting estrogen detoxification and liver function.
When cut, chewed, or cooked, brassicas produce a phytochemical called indole-3-carbinol (I-3C), which promotes liver function and helps eliminate excess estrogen. This can help reduce estrogen dominance, PMS, and menopausal symptoms, and achieve optimal fertility.
Edamame contains soy isoflavones, which are phytoestrogens that can mimic the effects of estrogen in the body. Because of this, edamame may be beneficial for women going through menopause, when hormone levels naturally decline.
Soy isoflavones have been found to help reduce hot flashes and improve bone density in menopausal women. In addition to its potential benefits for menopause, edamame is also a good source of protein, fiber, and various vitamins and minerals.
Recipe:
Serves 4
Ingredients:
- 2 tbsps Extra Virgin Olive Oil
- 1 lb Chicken Thighs (boneless, skinless)
- Sea Salt & Black Pepper (to taste)
- 4 cups Kale Leaves (stems removed, chopped)
- 1 ½ cups Frozen Edamame (thawed)
- 2 Apple (small, chopped)
- ½ Avocado (medium, cut into cubes)
- ½ cup Hazelnuts (chopped)
- ¼ cup Green Goddess Salad Dressing
Directions:
- Heat the oil in a pan over medium heat. Season the chicken with salt and pepper, then place it into the pan. Cook for six to eight minutes per side, or until cooked through. Remove and let it rest for five minutes before slicing.
- Divide the kale, edamame, apples, avocado, and hazelnuts evenly between bowls or plates. Top with chicken and dressing. Enjoy!
Turkey Tacos with Avocado and Pickled Onions
Hormone Balancing Food Highlight: Avocado
Avocados are among the best hormone balancing foods. They are rich in anti-inflammatory monounsaturated fats, which are the building blocks for sex hormones. They also contain fiber which helps eliminate excess estrogen and testosterone in the body.
They also contain plant sterols, which help block estrogen absorption and promote progesterone production. They also help with cortisol balance due to being rich in beta-sitosterol, which helps stabilize stress hormones.
Recipe:
Serves 3
Ingredients:
- 1 tsp Extra Virgin Olive Oil
- 1 Garlic (clove, large, minced)
- 1 lb Extra Lean Ground Turkey
- 2 tbsps Tomato Paste
- 1/4 cup Water
- 1 ½ tsps Taco Seasoning
- 1 Avocado (medium, sliced)
- 1 ½ ozs Pickled Red Onions
- 3 tbsps Cilantro (coarsely chopped)
- 6 Whole Wheat Tortilla
Directions:
- Heat a cast-iron pan over medium heat. Add the oil and garlic and sauté until fragrant.
- Add the turkey, breaking it up as it cooks. Cook for three minutes. Add the tomato paste, water, and taco seasoning and mix well. Cover and cook until the turkey is cooked through.
- To make your tacos, add the turkey, avocado, pickled onions, and cilantro to the tortillas. Enjoy!
One Pan Ginger Chicken and Broccoli
Hormone Balancing Food Highlight: Ginger, Broccoli
Ginger can help balance the estrogen to progesterone ratio and are useful in the management of PCOS. Ginger can also help regulate periods, ease period cramps, and improve heavy periods.
Gingerol, a compound found in ginger, can help reduce inflammation and contract uterine muscles, which can help with hormonal balance. Ginger can also help with PMS symptoms like mood, cramping, and fatigue during the luteal phase of the menstrual cycle.
Broccoli, like kale, is a cruciferous veggie that helps to naturally detox excess estrogen and testosterone from the body.
Recipe:
Serves 2
Ingredients:
- 2 tbsps Coconut Aminos
- 1 tbsp Arrowroot Powder
- 2 tsps Apple Cider Vinegar
- ½ tsp Sea Salt
- ½ cup Chicken Broth (divided)
- 12 ozs Chicken Breast (thinly sliced)
- 4 cups Broccoli (chopped into florets)
- ¼ cup Bamboo Shoots (sliced, optional)
- 1 Garlic (clove, minced)
- 1 tbsp Ginger (fresh, minced)
Directions:
- Make the sauce by mixing the coconut aminos, arrowroot powder, vinegar, salt, and 3/4 of the broth in a bowl.
- In a large pan, heat the remaining broth over medium-high heat. Add the chicken and broccoli to the pan. Cook for three to four minutes or until the chicken is cooked through.
- Add the bamboo shoots, garlic, and ginger. Cook for one more minute.
- Add the sauce and stir. Cook for two to three minutes or until everything is warmed through and the sauce has thickened.
- Divide evenly between plates and enjoy!
Grilled Pineapple and Chicken Salad with Blueberries
Hormone Balancing Food Highlight: Berries
Berries, such as blueberries, raspberries, strawberries, blackberries, and cranberries, can help support hormone balance. They are high in antioxidants, fiber, vitamins, and phytoestrogen lignans, which can help reduce inflammation, support adrenal health, and increase estrogen levels.
Vitamin C, which is also found in berries, is a powerful antioxidant that can help protect cells from damage caused by stress and stabilize hormones.
Recipe:
Serves 4
Ingredients:
- ¼ cup Extra Virgin Olive Oil (divided)
- 1 tbsp Apple Cider Vinegar
- 1 tbsp Maple Syrup
- Sea Salt & Black Pepper (to taste)
- 1 lb Chicken Breast
- 3 cups Pineapple (sliced into rings)
- 6 cups Baby Spinach
- 1 cup Blueberries
- 1 Avocado (diced)
- ½ cup Feta Cheese (crumbled)
- ½ cup Red Onion (thinly sliced)
Directions:
- Add 3/4 of the olive oil, apple cider vinegar, maple syrup, salt and pepper (to taste) to a small mason jar. Shake and set aside.
- Preheat the grill on medium heat. Brush both sides of each chicken breast with the remaining olive oil and season with salt, pepper and any other spices you like.
- Place pineapple slices and chicken breasts on the grill. Grill the chicken about 15 to 20 minutes or until cooked through, flipping halfway. Cook pineapple slices until grill marks appear, about 6 minutes each side.
- Meanwhile, toss together spinach, blueberries, avocado, feta and red onion in a large bowl. Chop pineapple into chunks and chicken into strips. Add to salad. Divide onto plates and coat with desired amount of salad dressing.
Key Takeaways
When planning easy dinners, include the hormone balancing foods we discussed in this article to help you feel more balanced and energized. Salmon, lemon, kale, edamame, avocados, ginger, broccoli, and berries are all foods that help stabilize hormones and improve energy and longevity.
Click here to download a free recipe e-booklet of easy hormone balancing dinner ideas you can make in 30 minutes or less!