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One of the easiest ways that you can help to rebalance your hormones is by looking at your lifestyle and nutrition. As we lead busy lives, often our diet lacks the nutrients, vitamins and minerals that we need to balance declining estrogen; and while supplementation offers important rebalancing effects of our hormones, the foundation of our entire health is the food we put in our mouths.
Finding ways to incorporate phytoestrogens, fatty acids and flavonoids amongst others has shown in studies to benefit women who are experiencing hormone imbalance. Decline in hormones such as estrogen can affect our skin and hair, gut health, brain and bone health and so much more. The good news is that your Christmas dinner is typically fantastic for hormone health – from lean meats to an abundance of cruciferous vegetables, there’s plenty to nourish your body. But we know that the festive season isn’t just about one meal – and with those delicious cheeses, chocolates and alcohol flowing freely, we thought it would be helpful to have some delicious, hormone friendly recipes in your pocket to restore and rebalance your hormones throughout the Christmas period.
Salmon with Pomegranate Glaze
Salmon is rich in omega-3 fatty acids, particularly EPA and DHA, which have been associated with hormonal balance. Omega-3 fatty acids play a role in supporting the production and regulation of hormones, including estrogen. Pomegranate contains antioxidants and polyphenols, such as ellagic acid, which may have positive effects on hormonal health. The combination of these ingredients provides a nutrient-dense meal that may contribute to overall hormonal balance. This could even be a delicious entree for your Christmas meal, or perhaps a nice light dinner on Boxing Day.
4 salmon fillets
1 cup pomegranate juice
2 tablespoons honey
1 tablespoon balsamic vinegar
Salt and pepper to taste
Method: Begin by preheating your oven to 400°F (200°C). Pat the salmon fillets dry with paper towels and season them with salt and pepper to taste. In a small saucepan, combine the pomegranate juice, honey, and balsamic vinegar over medium heat. Bring the mixture to a gentle simmer, stirring occasionally, and let it reduce by half to create a thick glaze. While the glaze is simmering, place the seasoned salmon fillets on a baking sheet lined with parchment paper. Brush each fillet generously with the pomegranate glaze. Reserve some of the glaze for drizzling later. Bake the salmon in the preheated oven for about 12-15 minutes or until the fish is cooked through and flakes easily with a fork. During the last few minutes of baking, brush the salmon with additional glaze. Once done, transfer the salmon fillets to serving plates, drizzle with the remaining glaze, and garnish with fresh pomegranate arils for a festive touch.
Kale and Walnut Salad
This salad offers a hormone-friendly combination of ingredients. Kale contains indole-3-carbinol, supporting estrogen metabolism and balance. Walnuts contribute omega-3 fatty acids and phytoestrogens, potentially aiding hormonal health. The roasted garlic and citrus vinaigrette not only adds a savory depth but the garlic offers benefits to estrogen levels. The vitamin C from the orange segments complements skin health influenced by estrogen levels. This delightful salad provides a nutritious option for supporting hormonal balance during the festive season. We love this salad as part of a buffet, or to help rebalance our diet after Christmas before the celebrations of New Year begin!
4 cups chopped kale
1/2 cup chopped walnuts
1 orange, segmented
1 whole head of garlic
3 tablespoons extra-virgin olive oil (divided)
1 tablespoon balsamic vinegar
Salt and pepper to taste
You could also add crumbled feta cheese
Method: Start by preheating your oven to 400°F. Take a whole head of garlic, drizzle it with about 1 tablespoon of olive oil, wrap it tightly in aluminum foil, and roast in the preheated oven for 30-35 minutes until the cloves are soft and golden. Once roasted, allow the garlic to cool before squeezing the cloves out of their skins.
In a large salad bowl, combine 4 cups of chopped kale, 1/2 cup chopped walnuts, and the segmented sections of 1 orange. For the Roasted Garlic Citrus Vinaigrette, whisk together 2 tablespoons extra-virgin olive oil, 1 tablespoon balsamic vinegar, and the mashed roasted garlic cloves. Season with salt and pepper to taste. Toss the kale mixture with the vinaigrette until well-coated. Optionally, add crumbled feta cheese for a tangy kick.
Dark Chocolate and Berry Parfait
Rebalancing your hormones doesn’t mean that you need to stop eating delicious foods! This Dark Chocolate and Berry Parfait is a lovely treat that can help with hormonal balance, particularly in relation to estrogen. Dark chocolate, rich in flavonoids like epicatechin, acts as an antioxidant, supporting cellular health and potentially influencing hormonal balance through positive effects on blood vessel function. Berries, abundant in antioxidants, vitamins, and fiber, further contribute to overall well-being and may play a role in hormonal health. And finally, the Greek yogurt, with its probiotic content, indirectly influences hormonal balance through the gut-brain link, helping to improve your gut health and overall well-being. This parfait offers a delightful way to incorporate these potential hormonal benefits into festive occasions.
1 cup Greek yogurt
2 tablespoons dark chocolate chips
1 cup mixed berries (e.g., blueberries, raspberries)
1 tablespoon chia seeds
1 tablespoon honey
You could also add chocolate nut clusters
Method: This couldn’t be easier to make! Begin by spooning a layer of Greek yogurt into serving glasses or bowls, ensuring an even base. Sprinkle a handful of mixed berries, such as blueberries and raspberries, over the yogurt layer. Drizzle a portion of honey to add a natural sweetness to the berries. Next, sprinkle dark chocolate chips over the berries for a rich and indulgent touch. Repeat the layering process until you reach the top of the glass or bowl. Finally, top the parfait with a sprinkle of chia seeds, adding a nutrient-rich and crunchy element. This delightful parfait not only offers a harmonious blend of flavors and textures but also provides antioxidants from the berries, probiotics from the Greek yogurt, and the potential mood-boosting benefits of dark chocolate, creating a hormone-friendly treat for festive occasions.
Rebalancing your hormones requires a holistic approach and it’s important that you speak to your physician if you feel that you are experiencing a decline or imbalance of hormones. Supplementation, such as Glow Botanica’s topical Menopause SOS and Period SOS can also help to restore hormone balance, and help to alleviate and bring soothing relief to symptoms such as brain fog, mood swings, hot flushes and low libido.
Kate is a content writer, community creator, and ‘Endo-Warrior’ with Stage IV Endometriosis. She’s mum to three kids, two dogs and unsurprisingly; a lover of wine. Kate lives with her family in Hastings, UK.