Estrogen is an incredibly important hormone that works its magic throughout the body in a myriad of ways. This hormone, a chemical messenger, is produced primarily in the ovaries, as well as in smaller amounts by the adrenal glands and in fat tissue. While estrogen is found in both women and men, it’s far more influential in the female body. Estrogen is responsible for female physical characteristics such as the growth of breasts and underarm hair and it’s also crucial for kick-starting the first menstrual cycle. With that said, estrogen has other non-sex related functions including controlling cholesterol, protecting bone health, — for both men and women — affecting your mood, and playing an important role in tissue throughout the body including the heart, the brain, and your skin. There are multiple types of estrogen, three in fact: estrone (E1) — estrogen produced post menopause — estradiol (E2) — the “most common type in women of childbearing age” — and estriol (E3) — estrogen that is produced during pregnancy.

Estrogen is important for many bodily functions. It’s also the reason why skin retains that youthful look and why, as we age and estrogen decreases, that youthful appearance diminishes. In fact, estrogen has been shown to have “significant effects on skin physiology” and may even “alleviate the changes [of skin] due to aging.” As women grow older, the levels of estrogen decrease.


Looking to increase your estrogen levels naturally? Luckily there are a handful of plant-based foods that have been shown to help promote estrogen production through naturally occurring phytoestrogens including flaxseed, soy, nuts — in particular, pistachios, peanuts, and almonds — and dried fruit. Try these 15 recipes from the Food Monster App that may boost estrogen!

1. Quinoa Crepes

Source: Quinoa Crepes

These Quinoa Crepes by Talida Voinea are not only a great source of phytoestrogen-rich flaxseed and almonds, but they also happen to be gluten-free, vegan, and dairy-free!

2. Wonton Nachos with Edamame Guacamole

Source: Wonton Nachos with Edamame Guacamole


These estrogen-boosting Wonton Nachos with Edamame Guacamole by Maya Popovich are a perfect plant-based snack to have on hand in your refrigerator. With one cup of phytoestrogen-enhanced edamame, a slew of sweet and savory nutrient-rich ingredients — such as carrots, soy sauce, onion, avocado, and cabbage — and powerfully flavorful garlic, ginger, and lime, these nachos will knock your socks off!

3. Strawberry Pistachio Chocolate Mousse Bars

Source: Strawberry Pistachio Chocolate Mousse Bars

Want that sweet treat without the added sugar? How about adding in a dose of phytoestrogens? These Strawberry Pistachio Chocolate Mousse Bars by Laura Peil fit the bill! Based around phytoestrogen-rich flax meal and pistachios, these bars rely on naturally sweet ingredients such as maple syrup, dates, cinnamon, stevia powder, and coconut cream.

4. Sweet Potato Brownies with Peanut Butter Swirl

Source: Sweet Potato Brownies with Peanut Butter Swirl


Is your palate more favorable to savory over sweet? These Sweet Potato Brownies with Peanut Butter Swirl by Laine Rudolfa are infused with a bit of sweetness, yet rely on the natural savory flavors of sweet potato, oat flour, walnuts, dark chocolate, ginger, and peanut butter.

5. Curried Almond Noodle Salad

Source: Curried Almond Noodle Salad


This nutrient-dense, satisfyingly-rich Curried Almond Noodle Salad recipe by Olivia Budgen takes only 20 minutes to prepare! Rich in phytoestrogens via a combination of both raw almonds and almond butter, this recipe is great warm or cold.

6. Chickpea, Sweet Potato, Kale, Dried Fruit, and Cashew Tagine

Source: Chickpea, Sweet Potato, Kale, Dried Fruit, and Cashew Tagine

Looking for the whole package of nutrient-dense plant-based ingredients? This Chickpea, Sweet Potato, Kale, Dried Fruit, and Cashew Tagine by One Green Planet has a laundry list of diverse and essential vitamins, minerals, macronutrients, and healthy fats!

7. Spicy Seeded Herb Bread

Source: Spicy Seeded Herb Bread


This simple Spicy Seeded Herb Bread by Robin Runner is not only loaded with phytoestrogen-rich almonds, flaxseeds, chia seeds, pumpkin seeds, sunflower seeds, and fennel seeds, but it’s also a tasty untraditional gluten-free bread option. This one recipe provides two to three loaves, which can be frozen, thawed, and enjoyed over weeks or months!

8. Smoked Tofu Puffed Pastry

Source: Smoked Tofu Puffed Pastry

Even thought about using tofu in a savory pastry? This Smoked Tofu Puffed Pastry recipe by Petra Vogel tackles this unexplored avenue. With five simple phytoestrogen-rich soy-based ingredients, these smoked pastries are a great way to either start or end the day!

9. Cacao Coconut Pistachio Bark

Source: Cacao Coconut Pistachio Bark

This Cacao Coconut Pistachio Bark by Amy Height not only uses pistachios, which are rich in phytoestrogens, but it also asks for adaptogenic raw cacao powder, healthy fat filled coconut oil, and lightly sweet maple syrup.

10. Peanut Butter Granola

Source: Peanut Butter Granola

Get energized for the day with this Peanut Butter Granola by Amanda Froelich. This low-sugar, high healthy-fat granola will fill your tummy, while also providing long-lasting energy! Plus, peanuts are rich in phytoestrogens, therefore you’ll also be getting a healthy dose of estrogen-boosting compounds.

11. Mandarin Orange Almond Muffins

Source: Mandarin Orange Almond Muffins

Want a more “office-friendly” breakfast option that still offers up those estrogen-boosting benefits? These Mandarin Orange Almond Muffins by Daphne Goh are packed with phytoestrogen-rich almonds, heart-healthy extra virgin olive oil, and naturally sweet and vitamin C rich oranges!

12. Goji and Wild Rice Bowl

Source: Goji and Wild Rice Bowl

Dried fruit is yet another natural source of estrogen-boosting phytoestrogens. This Goji and Wild Rice Bowl by Nikki and Zuzana offers a one-two punch with dried goji berries, which also offer up adaptogenic benefits!

13. Spelt-Flax Crackers With Sunflower Seed Pate

Source: Spelt-Flax Crackers With Sunflower Seed Pate

Flaxseed is not only phytoestrogen-rich, but it’s loaded with gut-friendly fiber! These Spelt-Flax Crackers With Sunflower Seed Pate by Courtney West are quick snacks that are low in sugar and high in fiber-rich seeds. Keep these on hand at work to help with that afternoon energy-lull or to snack on at home!

14. Toasted Quinoa Cereal with Pistachio and Figs

Source: Toasted Quinoa Cereal with Pistachio and Figs

You’ve heard of quinoa, no doubt, but have you heard of toasted quinoa? This Toasted Quinoa Cereal with Pistachio and Figs recipe by Amy Height takes your traditional morning power bowl and adds a satisfying crunch by integrating high-heat friendly coconut oil and a few minutes in the oven!

15. Cashew Almond Yogurt

Source: Cashew Almond Yogurt

Yogurt is one of those delightful and filling food items that most of us can’t live without! Yet, on a plant-based diet, it can be difficult to find a comparable alternative. Look no further! This Cashew Almond Yogurt by Magdalena Pienkos combines healthy fat-filled cashews and almonds with thickening coconut milk, naturally sweet dates, warm cinnamon, and flavor enhancing lemon juice to create your new favorite dairy-free yogurt!

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

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