Hormonal Health Recipes
There is a direct connection between what we eat and how it affects our hormones. Choosing whole, real food ingredients with a focus on healthy fats, organic and phytonutrient rich fruits and vegetables, as well as grass fed pasture raised meats and wild caught fish can help reduce and alleviate symptoms of hormonal imbalance.
Salmon Bowl
This bowl is very adaptable. You can add any raw or roasted vegetables that are in season or that you might crave. All ingredients can be made ahead of time and stored in the refrigerator for a quick lunch. Omit any ingredients you are sensitive to and substitute with whatever you’d like!
1 large or 2 medium sized sweet potatoes, peeled and cut into ½-1 inch cubes
2 tablespoons avocado oil
½ teaspoon garlic powder
½ teaspoon sea salt
1 lb. salmon skin removed, cut into 1½ inch cubes
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon sea salt
2 tablespoons avocado oil
Dressing
1/3 cup olive oil plus ¼ cup (divided)
¼ cup apple cider vinegar
2 medium sized carrots peeled and grated
1 tablespoon peeled and finely grated fresh ginger
1 tablespoon lime juice
¼ cup coconut aminos
pinch of salt
1 tablespoon maple syrup (optional)
Optional bowl ingredients
Avocado · Chives · Cilantro · Basil · Cucumber · Radish · Sprouts · Red pepper
Instructions
1. Preheat the oven to 400°F.
2. Cook quinoa according to instructions and set aside to cool. Quinoa can also be made the day before.
3. Spread sweet potatoes out on parchment paper lined baking sheet and drizzle with 2 tablespoons avocado oil.
4. Sprinkle garlic powder and sea salt over the sweet potatoes and mix well then rearrange them evenly on the sheet.
5. Bake for 35-40minutes or until soft, remove from oven and allow them to cool a bit.
6. While sweet potatoes are roasting prepare the dressing by adding 1/3 cup olive oil, apple cider vinegar, carrots, ginger, lime juice, coconut aminos, salt and maple syrup (optional)to a blender and blend well.Add the additional ¼ cup of olive oil and slowly blend until completely smooth.Transfer to a glass jar and set aside.
7. Next add salmon, garlic powder, onion powder and sea salt to a bowl and toss well.
8. Add the avocado oil to a medium sized skillet and heat until hot (medium to medium-high heat).
9. Add salmon pieces to skillet and cook3-4 minutes per side, gently turning until cooked through. Transfer salmon to paper towel lined plate while preparing bowls.
10. Add all desired ingredients to a bowl, drizzle with Carrot Ginger Dressing and serve.
Prep/Cook Time: 30-40 minutes. Serves 2-3.
Warming Tumeric Fish and Vegetable Chowder
1 tablespoon avocado or olive oil
½ of a medium seized yellow onion sliced into half moons
2 cloves garlic, minced
2 cups full fat coconut milk
4-5 cups vegetable or chicken stock
2 teaspoons dried thyme
2 teaspoons dried dill½-1 teaspoon turmeric powder
2 tablespoons coconut aminos
1 pound halibut, cod filet or other white fish cut into bite sized pieces
2 medium sized turnips peeled and cut into bite sized pieces
2 cups diced carrots or you can slice them if you like bigger bites
Salt and pepper to taste
Parsley or chives for garnish
Instructions
1. Heat a medium sized soup pot on medium heat and add oil and onions and a pinch of salt and cook until soft and translucent 8-10 minutes then add garlic and stir in for one minute making sure to not let the garlic burn.
2. Next add the milk or coconut milk, thyme, dill, coconut aminos, turnips and carrots. Bring to a boil, lower heat to a simmer for 10 minutes or until vegetables start to soften.
3. Add fish into soup and simmer for an additional 5-7 minutes or until fish is cooked through.
4. Turn off soup and add salt and pepper (optional) to taste.
5. Serve topped with chopped parsley or chives (or both) on each bowl.
Prep time: 10 minutes. Cook time: 30-35 minutes. Serves 4-6.
Asian Chicken and Fresh Herb Salad
This chicken salad is a delicious light meal that is simple to make. You can bake the chicken breasts ahead of time and store them in the refrigerator. This makes it easy to throw this salad together for a quick lunch or snack. You can add extra herbs, more lime and extra salt and pepper to taste.
1 medium sized boneless chicken breast
Sea Salt and pepper
¼ cup lime juice1 teaspoon lime zest
2 teaspoon honey (optional)
4 teaspoons coconut aminos
¼ cup avocado oil1 medium napa cabbage shredded/sliced very thin (equal to 7 cups)
1 red pepper cut into matchsticks (omit if nightshade free)
½ cup chopped fresh basil
½ cup chopped fresh cilantro
2 scallions sliced thin
¼-½ teaspoon sea salt
Instructions
Baked Chicken
1. Preheat oven to 350°.
2. Place chicken breast in glass baking dish and sprinkle generously with sea salt and pepper.
3. Bake in oven for 1 hour.
4. Remove and allow to cool a bit before removing meat from the bone.
5. Cut into bite sized cubes or piecesand set aside.
Salad
1. In a large bowl whisk together the lime juice, lime zest, honey, coconut aminos, and avocado oil.
2. Add napa cabbage, red pepper, basil, cilantro and scallions and toss to combine.
3. Fold in chicken, sprinkle with extra ¼-½ teaspoon of sea salt and pepper to taste.
Serves 4. Prep time: 10 minutesCook time 1 hour (chicken)