There is no quick fix to the complex puzzle of balancing our hormones, especially during the perimenopause and menopause years. However, even small choices we make today in favour of our hormone health do much to create a positive shift in the long-term. Including in the foods we eat… and since we need to eat, we can start improving our hormonal balance as soon as our next meal.  Make sure to try the recipes below for a tasty start.

When choosing the best foods to eat, Dr. Josh Axe, doctor of natural medicine and clinical nutritionist, suggests the following guidelines:

  1. Eat a balance of macronutrients (healthy carbs, proteins, and fats), such as:
  2. Reduce inflammatory foods (refined foods, gluten, hydrogenated oils, trans fats, sugar, some dairy), such as:
  3. Consume probiotic foods (fermented and prebiotic foods), such as:
  4. Aim for 25-30g of fiber per day with high-fiber foods, such as:
  5. Eat enough healthy fats, such as:
  6. Eat foods from the cruciferous family every day, such as:

    (You can also subscribe to my website to get my Cruciferous Vegetable Recipes booklet for free.)
  7. Incorporate healing herbs and spices, such as:
  8. Drink enough water.  (Suggested: half your body weight in ounces. 1 cup = 8 oz.
    Example,. 200lbs ÷ 2 = 100lbs/oz ÷ 8oz. = 12.5cups of water)
  9. Avoid too much alcohol or caffeine (try green tea instead)

A good rule of thumb is to eat food that is as close to how nature makes it.

Recipes (with links)

Avocado Smash Toast with Egg and Pomegranate

  • 2 slices seedy bread, toasted
  • 1 avocado, mashed
  • 1 Tbsp hemp seed (optional)
  • 1/4 cup pomegranate, seeded

Free your pomegranate seeds, cook your egg, and have mashed avocado ready to go.
Toast the bread, top with mashed avocado, sprinkle with hemp and pomegranate seeds. Top it all with an egg, and season lightly with salt and pepper.  A quick, satisfying, tasty meal.

Chickpea Quinoa Spinach Salad

  •  1 cup quinoa, rinsed
  •  5 oz. baby spinach, chopped
  •  1 small red onion, peeled and thinly sliced
  •  1 small pomegranate, seeded
  •  2 cucumbers, quartered lengthwise, then sliced
  •  1-2 (15 oz.) cans chickpeas, drained
  •  1 small bunch Italian parsley, chopped
  •  1 recipe Apple Cider Vinaigrette
  •  1 avocado

Cook quinoa according to package directions. Transfer to a bowl and let cool at room temperature or in the refrigerator.
Place the chopped spinach in a salad bowl. Top with the quinoa, onion, pomegranate seeds, cucumber slices, chickpeas, and parsley. Toss to combine.
Add desired amount of Apple Cider Vinaigrette and toss again. Slice avocado and add just before eating.

Golden Milk (Turmeric Tea)

  • 2 cups milk of choice (almond, hemp, coconut, or dairy, or use bone broth in place of the milk for a more hearty tea
  • 1 tsp turmeric
  • ½ tsp cinnamon powder 
  • pinch of ground black pepper
  • tiny piece of fresh peeled ginger root or ¼ tsp ginger powder
  • pinch of cayenne pepper (optional)
  • 1 tsp raw honey or maple syrup (to taste, optional)

Blend all ingredients in a high-speed blender until smooth. Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling. Drink immediately.

More delicious hormone-balancing recipes to try:
Broccoli Fritters with Spinach Walnut Pesto
Nourishing Black Bean Stew with Avocado and Egg
Teriyaki Salmon Quinoa Bowls

Dr. Sarah Sjovold is a Naturopathic Doctor practising at Livstil Wellness Clinic. She regularly sees patients in the Langley and Surrey area looking for help with hormonal balance, perimenopause and menopause, and women’s health.

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