5 Recipes for Hormone Balance

Hormones fluctuate by the minute, what we fuel our bodies with affects every facet of our daily life.

You may not see the metabolic process or feel it immediately but clean eating over time is a game changer for your brain, adrenals, stress management and metabolism. The recipes below are some ideas to help get you started. Try them out, adapt them to your dietary profile and needs and see how you feel!

Breakfast:

Warm Cinnamon Flax Bowl

Supports: Estrogen metabolism, digestion, and steady energy

Ingredients:

• 2 Tbsp ground flaxseed

• ½ cup unsweetened almond or coconut milk

• 1 tsp coconut oil or ghee

• ½ small apple, diced

• ¼ tsp cinnamon

• Pinch of sea salt

• Optional: 1 scoop collagen peptides

Directions:

1. Warm the milk in a small saucepan.

2. Stir in flaxseed, apple, cinnamon, and salt. Simmer 2–3 minutes until thickened.

3. Stir in coconut oil (and collagen if using).

4. Top with a few crushed walnuts or pumpkin seeds.

Smoothie: Adrenal-Loving Maca Berry Shake

Supports: Cortisol balance, thyroid function, and energy

Ingredients:

• 1 cup unsweetened almond milk

• ½ cup frozen blueberries

• 1 small handful spinach

• 1 tsp maca powder

• 1 scoop collagen or clean protein

• ½ banana (optional)

• 1 tsp almond butter

• Ice + water as needed

Directions:

Blend until creamy and enjoy mid-morning or as a pre-yoga pick-me-up.

Lunch:

Wild Salmon Salad Bowl

Supports: Omega-3s for hormone production & inflammation balance

Ingredients:

• 4 oz cooked wild salmon (or canned, drained)

• 2 cups mixed greens (arugula, spinach, romaine)

• ½ avocado, sliced

• 1 cup roasted sweet potato cubes

• 1 Tbsp olive oil

• Juice of ½ lemon

• Sea salt + cracked pepper

• Optional: sprinkle of hemp seeds

Directions:

1. Combine greens, sweet potato, and avocado in a bowl.

2. Add salmon on top.

3. Drizzle with olive oil and lemon, season, and toss gently.

Snack: Seed Cycling Energy Bites

Supports: Hormone regulation through phytonutrients & minerals

Ingredients:

• 2 Tbsp sunflower seeds

• 2 Tbsp pumpkin seeds

• 1 Tbsp ground flaxseed

• 1 Tbsp chia seeds

• 1 Tbsp almond butter

• 1 tsp raw honey (or monk fruit drops)

• Pinch of cinnamon

Directions:

1. Pulse all ingredients in a food processor until sticky.

2. Roll into 4 small balls and refrigerate.

   (Rotate seeds by phase if desired — pumpkin/flax for follicular, sunflower/sesame for luteal.)

Dinner:

Garlic-Ginger Chicken with Broccoli & Cauliflower Rice

Supports: Liver detox pathways & balanced blood sugar

Ingredients:

• 1 Tbsp avocado oil

• 1 chicken breast or thigh, sliced thin

• 1 cup broccoli florets

• 1 cup cauliflower rice

• 1 clove garlic, minced

• 1 tsp grated fresh ginger

• 1 Tbsp coconut aminos

• 1 tsp sesame oil (optional)

Directions:

1. Heat avocado oil in a skillet over medium heat.

2. Add chicken and sauté until golden.

3. Stir in garlic, ginger, and coconut aminos.

4. Add broccoli and cook until bright green and tender.

5. Stir in cauliflower rice, drizzle with sesame oil, and serve warm.

A classic dinner in Tuscany, fresh whole foods, excellent company, surrounded by nature!

What we eat matters. Even physicians will admit they did not receive nearly enough nutritional training in med school. Metabolic psychology is real. You have to be your own advocate.

You are both the scientist and experiment in your life journey. As our bodies age through time our gut microbiome, hormones, ability to balance blood sugar, and digestive fire changes. What we ate in our 20’s may not metabolize the way it might in your 30s, 40s, 50s and beyond. We have to meet each season of our lives with the ability to adapt our diet to meet changing metabolic needs.

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