May is Women’s Health Awareness Month, so we are sharing our dietitians’ favorite hormone balancing recipes this week. Hormone imbalance can occur during various stages in life, but today we’re going to focus on peri-menopause. This type of menopause is the transition between the onset of menopause & the actual cessation of menses. Hormonal imbalances present in peri-menopause can negatively affect body composition, metabolism, & cognition. Peri-menopause is the best time to make changes, as you can have the most significant impact on your hormones during this time. These hormone balancing recipes curated by our dietitians are great options to start incorporating into your meal planning.
Key Nutrients for Hormone Balance
Incorporating cruciferous vegetables in your diet to balance your hormones is important because they contain diindolylmethane (DIM), which reduces the overall effects of estrogen in the body.
Aim for eating at least 2 cups of food containing DIM a day. Some of the best sources of DIM include broccoli, cauliflower, kale, bok choy, arugula, and brussels sprouts.
Protein
Protein helps mediate body composition changes and support metabolism. Specific amino acids can also help reduce symptoms of menopause (i.e., hot flashes, night sweats & brain fog).
We recommend eating one lean source of protein at each meal and snack. Protein sources include turkey, chicken, pork, tofu, seeds/nuts, chickpeas, lentils, fish, eggs, quinoa, beans, cottage cheese, and greek yogurt.
Fiber, Prebiotics & Probiotics
Fiber, prebiotics, and probiotics are nutrients that support gut health, which is extremely important.
Try to consume 25-40 grams of fiber per day and space meals throughout the day. Excellent fiber and prebiotic sources include leafy greens, bananas, berries, garlic, flaxseed, legumes, and oats.
We recommend soy sauce, kombucha, sauerkraut, tempeh, kefir, yogurt, and cottage cheese to get probiotics in from food sources.
Hormone Balancing Recipes Curated by Our Dietitians:
Leslie: Salmon Salad with Beets, Arugula, Pistachios & Pomegranates @skinnytaste
Katie: Asian Broccoli Salad with Peanut Sauce @gimmesomeoven
Jenna: Chocolate Chia Pudding @somethingnutritious
Abby: Broccoli Cauliflower Salad with Bacon @therealfooddietitians
Taylor: Roasted Bacon Brussels Sprouts with Salted Honey @halfbakedharvest
Natalia: Curry Roasted Cauliflower Sweet Potato Salad @ambitiouskitchen
Sam: No-Bake Almond Butter Balls @prancier_
Kim: Broccoli Salad @detoxinista
Lei: Roasted Vegetable Salad for Hormone Balance @theawesomegreen
Emma: Seed Bars @feastingathome
We hope you enjoyed this blog post titled “Hormone Balancing Recipes Curated by Our Dietitians.” Let us know if you try any of these recipes in the comments below.
Are you interested in booking an appointment at Clem&Thyme Nutrition? We have two convenient locations in the state of Ohio – our flagship office in Yellow Springs and an extension office in the Columbus area. We also offer virtual sessions and online programs. You can learn more about our registered dietitians to find the right fit for you. Click here to get started.
