During women’s cycles, our estrogen and progesterone hormone levels can change and fluctuate affecting our mood, food cravings, sleep patterns, and stress, leading to what is commonly known as Premenstrual Syndrome. PMS is basically a result of the balance between your hormones and your brain chemicals being out of whack. Diets low in cholesterol, sugar, salt, and caffeine have been linked to a lower incidence of PMS, and consuming foods rich in vitamins and minerals lessen symptoms. Hormonal balance also isn’t exclusive to women during their menstrual cycles. Insulin, serotonin, cortisol, and dopamine, as well as estrogen and testosterone are each affected by the food choices we make.
Along with sleep, exercise, stress levels, and medical history and stage of life, the foods we consume affect our hormones. So here are 15 plant-based recipes from our Food Monster App to help you work toward better hormonal balance.
1. Beautiful Berry Coconut Smoothie Bowls
Berries are packed with antioxidants that benefit your brain and immune system and they help our bodies get rid of excess harmful estrogen. Tori Cooper‘s Beautiful Berry Coconut Smoothie Bowls are loaded with good-for-you ingredients like bananas, mixed berries, coconut water, flaxseed meal, and oats, and the best part is it can be completely customized to your liking.
2. Cashew Cream-Stuffed Strawberries
Jennifer Strohmeyer‘s Cashew Cream-Stuffed Strawberries look adorable and only require you to scoop out a bit of the inside of a strawberry, stuff it with creamy cashew date cream, and top it with a blueberry! Simple! Not only does this trio of flavors taste perfectly balanced, light, and sweet, but they add a pop of color to your table.
3. Sunflower Seed ‘Rice’ Nori Wraps
Source: Sunflower Seed ‘Rice’ Nori Wraps
Sunflower seeds are rich in vitamin E, B-vitamins, copper, selenium, and magnesium. These Nori Wraps by Melina Kutelas use a delicious “rice” made from raw sunflower seeds and are then stuffed with tender eggplant and coarsely chopped sun-dried tomatoes and walnuts to them a bit more texture. This dish makes for a great lunch or a fun appetizer.
4. Jujube, Raspberry, and Hemp Seed Oatmeal
Basically a dried red date, the jujube is a fruit grown in Southern Asia. It is a pretty reddish maroon in color, with one large seed in the middle. When dried, the seed can be easily removed and the jujube can be cut up or eaten whole…its sweet like candy either way! Plus, jujubes have awesome benefits; they are said to alleviate stress, help with tummy aches, cleanse the blood and liver, prevent sore throat, insomnia, and premature aging, and even act as a diuretic! They are commonly made into a sweet jujube tea or cake…but they are so great with oats, like in Amber St. Peter‘s Jujube, Raspberry, and Hemp Seed Oatmeal
5. Veggie Pizza With Sunflower Seed Cheese
It’s amazing the number of foods you can turn into a creamy vegan cheese – cashews, soy beans, almonds, and as this recipe proves, sunflower seeds! Philipp Ertl‘s Veggie Pizza With Sunflower Seed Cheese also has tomato paste, olive oil, bell peppers and mushrooms, and a sprinkle of oregano. What a deliciously savory way to eat your veggies!
6. Quick Curried Lentils With Carrots and Chickpeas
Lentils are a good source of iron and contain a high amount of vitamin B6 which is a co-factor in the production of serotonin, a neurotransmitter involved in mood and appetite regulation. So try Bianca the Green Creator‘s Curried Lentils With Carrots and Chickpeas over salad! The base of the recipe is garlic, ginger, lentils, and carrots sautéed in coconut oil. The combination with the fresh crispy greens and almonds make this dish amazing and satisfying — and it cooks in just 20 minutes!
7. Moroccan Miso, Lentil, and Pumpkin Soup
Judy Moosmueller‘s Moroccan Miso, Lentil, and Pumpkin Soup is inspired by the fresh, vibrant flavors of Morocco. Although it’s not a traditional Moroccan ingredient, the addition of miso paste gives the soup a deeper, more umami flavor. You can also use a Moroccan spice mix if you don’t have the individual spices listed below.
8. Baked Falafel Balls With Flax and Tahini Sauce
Flax seeds are packed hormone-balancing nutrients such as Omega-3’s, fatty acids, calcium, iron, and B vitamins. These nutritious, protein-packed Baked Falafel Balls With Flax and Tahini Sauce by Rachel Hanawalt are perfect for sprinkling on top of a salad or for stuffing into pitas with fresh, leafy greens. The addition of the homemade tahini sauce doubles as a falafel dip and a nutty salad dressing.
9. Garlic and Herb Flax Crackers
Source: Garlic and Herb Flax Crackers
Sara Oliveira‘s crunchy Garlic and Herb Flax Crackers are made from only flax meal, making them completely grain-free and gluten-free by default. All you need to make them is flax meal, water, and seasoning (which can be sweet or savory), so the entire process is both simple and affordable. Serve the savory crackers with your favorite spread and for the sweet crackers, try them with a heaping dollop of chickpea cookie dough.
10. Cheese and Tempeh Stuffed Portobello Mushrooms
Mushrooms are high in vitamin D which stimulate the production of serotonin. Gunjan Dudani‘s stuffed mushrooms are quick, delicious, and the perfect finger food to serve at a social gathering. The baby Portobello mushrooms are stuffed with gold-brown tempeh, tender onions, and then topped parmesan before being baked to perfection in the oven.
11. Portobello Mushroom Steaks
Source: Portobello Mushroom Steaks
Kathleen Henry‘s juicy, Portobello Mushroom Steak will satisfy your cravings and fill you up. Sauteed with onions, balsamic vinegar, mirin, and herbs it’s a compassionate alternative to eating our furry friends!
12. Spinach Artichoke Quesadillas
Source: Spinach Artichoke Quesadillas
Rene Barker‘s Spinach Artichoke Quesadilla recipe will give you the perfect party snack. The wilted spinach and artichoke hearts are sautéed with garlic, tossed in a creamy mixture of vegan cream cheese and mayo, and then grilled between two tortillas. These quesadillas are dangerously addictive and guaranteed to be a hit in any setting you serve them.
13. Artichoke and Spinach Risotto With Lemon Cashew Cream
14. Lemon Avocado Chickpea Mash
Source: Lemon Avocado Chickpea Mash
Faith VanderMolen‘s Lemon Avocado Chickpea Mash is one of those recipes that is so simple you’ll be surprised you didn’t think of it yourself. Chickpeas and avocados are mashed together and seasoned with salt, pepper, and a generous amount of lemon. This zesty, creamy, and hearty combo is the perfect toast topper, dip for veggies, or spread for sandwiches.
15. Indian Sweet Potato and Spinach Pie
Ready for some wholesome Indian comfort food? This Sweet Potato and Spinach Pie by Annabelle Randles is flaky and fragranced with a delicious spice blend. Serve it with raita, an herby yogurt dip that pairs perfectly with the warm flavors of this dish.
We hope you enjoy these healthy recipes and they are helpful to you in balancing your hormones naturally. For more delicious recipes and health content, download our Food Monster App where we have over 15,000 vegan and allergy-friendly recipes.