50 Hormonal Health Recipes for Menopause

Ingredients:

• Ground flaxseed
• water
• salt
• herbs (e.g., rosemary, thyme)

Benefits:

Lignans for estrogen balance, high fiber.

Instructions:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper. 2. In a bowl, combine 1 cup of ground flaxseed, 1 cup of water, a pinch of salt, and your choice of herbs. Mix well and let it sit for 15-20 minutes until the mixture thickens into a gel-like consistency. 3. Spread the mixture very thinly (about 1/8 inch) onto the prepared baking sheet. Use a spatula to ensure an even layer. 4. Bake for 20 minutes. Remove from oven and score the crackers into desired shapes with a knife. 5. Return to the oven and bake for another 20-30 minutes, or until completely dry and crispy. Let cool completely before breaking apart.

Ingredients:

• Salmon fillet
• kale
• olive oil
• lemon
• nuts/seeds

Benefits:

Omega-3s (inflammation), Vitamin D (bone health), Calcium (kale).

Instructions:

1. Prepare Salmon: Season the salmon fillet with salt, pepper, and a squeeze of lemon. Pan-sear or bake at 400°F (200°C) for 12-15 minutes until cooked through. Flake into large pieces. 2. Prepare Kale: Remove the ribs from the kale and chop the leaves finely. Place in a large bowl. 3. Massage: Drizzle the kale with a tablespoon of olive oil and a squeeze of lemon juice. Massage the kale with your hands for 1-2 minutes to tenderize it. 4. Assemble: Add the flaked salmon, a handful of chopped nuts or seeds, and any other desired vegetables (e.g., chopped apple, cucumber) to the kale. Toss gently and serve.

Ingredients:

• Avocado
• cacao powder
• maple syrup
• almond milk
• vanilla

Benefits:

Magnesium (sleep/relaxation), Tryptophan (mood), Antioxidants.

Instructions:

1. In a food processor or high-speed blender, combine the flesh of 2 ripe avocados, 1/2 cup of cacao powder, 1/4 cup of maple syrup (adjust to taste), 1/4 cup of almond milk, and 1 teaspoon of vanilla extract. 2. Blend until the mixture is completely smooth and creamy, scraping down the sides as needed. This may take 2-3 minutes. 3. Taste and adjust sweetness or add a splash more almond milk for a thinner consistency. 4. Spoon into small serving dishes and chill in the refrigerator for at least 30 minutes before serving.

Ingredients:

• Steamed broccoli
• egg
• almond flour
• cheese (optional)
• spices

Benefits:

Glucosinolates (liver support), Fiber.

Instructions:

1. Steam or boil 2 cups of chopped broccoli florets until tender. Mash or finely chop the broccoli. 2. In a bowl, combine the mashed broccoli with 1 beaten egg, 1/4 cup of almond flour, a pinch of salt, pepper, and your favorite spices (e.g., garlic powder, onion powder). 3. Form the mixture into small patties (about 1/2 inch thick). 4. Heat a tablespoon of oil in a non-stick skillet over medium heat. 5. Cook the patties for 3-4 minutes per side, until golden brown and heated through. Serve warm.

Ingredients:

• Red lentils
• sweet potato
• coconut milk
• curry powder
• spinach

Benefits:

Fiber (gut health), Beta-carotene (anti-inflammatory), Plant protein.

Instructions:

1. In a large pot, sauté chopped onion and garlic in a little oil until soft. 2. Add 1 tablespoon of curry powder and cook for 1 minute until fragrant. 3. Add 1 cup of rinsed red lentils, 1 chopped sweet potato, 4 cups of vegetable broth, and 1 can of coconut milk. 4. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils and sweet potato are tender. 5. Stir in a handful of fresh spinach until wilted. Season with salt and pepper. Serve hot.

Ingredients:

• Firm tofu
• turmeric
• nutritional yeast
• spinach
• onion
• bell pepper

Benefits:

Phytoestrogens, B vitamins (nutritional yeast), Protein.

Instructions:

1. Crumble a block of firm tofu into a bowl. Add 1/2 teaspoon of turmeric (for color and anti-inflammatory benefits), 1 tablespoon of nutritional yeast (for a cheesy flavor), salt, and pepper. Mix gently. 2. Sauté chopped onion and bell pepper in a non-stick skillet over medium heat until soft. 3. Add the crumbled tofu mixture to the skillet. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned. 4. Stir in a handful of spinach until wilted. Serve immediately.

Ingredients:

• Cooked quinoa or brown rice
• mixed fermented vegetables (sauerkraut, kimchi)
• avocado
• greens

Benefits:

Probiotics (gut health), Fiber, Healthy fats.

Instructions:

1. Prepare a base of cooked quinoa or brown rice. 2. In a bowl, layer the grain base with a generous serving of fresh greens (e.g., mixed greens, arugula). 3. Top with a large spoonful of mixed fermented vegetables (like sauerkraut or kimchi). 4. Add sliced avocado for healthy fats. 5. Drizzle with a simple dressing of olive oil and apple cider vinegar. No cooking required, simply assembly.

Ingredients:

• Black beans
• oats
• spices
• onion
• bun/lettuce wrap

Benefits:

Fiber, Plant protein, Iron.

Instructions:

1. Drain and rinse 1 can of black beans. Mash them in a bowl, leaving some texture. 2. In a food processor, pulse 1/2 cup of rolled oats until they resemble a coarse flour. 3. Combine the mashed beans, oat flour, finely chopped onion, and spices (e.g., cumin, chili powder, garlic powder) in a bowl. Mix well. 4. Form the mixture into 4 patties. 5. Pan-fry in a lightly oiled skillet over medium heat for 5-7 minutes per side, or bake at 375°F (190°C) for 20 minutes, flipping halfway. Serve on a whole-grain bun or lettuce wrap.

Ingredients:

• Quinoa
• almond milk
• cinnamon
• berries
• nuts

Benefits:

Complex carbs, Fiber, Protein.

Instructions:

1. Rinse 1/2 cup of quinoa thoroughly. 2. In a small saucepan, combine the rinsed quinoa, 1 cup of almond milk, and a pinch of cinnamon. 3. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. 4. Spoon the cooked quinoa into a bowl. Top with fresh berries and chopped nuts. Serve warm.

Ingredients:

• Whole-grain toast
• canned sardines (in olive oil)
• tomato
• lemon

Benefits:

Omega-3s (anti-inflammatory), Calcium (sardine bones).

Instructions:

1. Toast a slice of whole-grain bread. 2. Drain the sardines, reserving the oil. 3. Slice a fresh tomato. 4. Place the tomato slices on the toast, then top with the sardines. 5. Drizzle with a little of the reserved sardine oil and a squeeze of fresh lemon juice. Season with salt and pepper. Serve immediately.

Ingredients:

• Shredded cabbage
• chopped apple
• carrot
• apple cider vinegar
• olive oil

Benefits:

Liver support, Fiber, Gut health.

Instructions:

1. In a large bowl, combine shredded cabbage, chopped apple, and shredded carrot. 2. In a small bowl, whisk together a simple dressing of 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, a teaspoon of honey or maple syrup, salt, and pepper. 3. Pour the dressing over the cabbage mixture and toss well to coat. 4. Refrigerate for at least 30 minutes to allow the flavors to meld before serving.

Ingredients:

• Chia seeds
• coconut milk
• vanilla
• sweetener (optional)

Benefits:

Fiber, Omega-3s, Hydration.

Instructions:

1. In a jar or container, combine 1/4 cup of chia seeds, 1 cup of coconut milk (or other milk), 1/2 teaspoon of vanilla extract, and a touch of sweetener if desired. 2. Stir vigorously for 1-2 minutes to prevent clumping. 3. Cover and refrigerate for at least 4 hours, or preferably overnight, until the mixture has thickened into a pudding consistency. 4. Serve cold, topped with fresh fruit or nuts.

Ingredients:

• Bone broth
• coconut milk
• turmeric
• ginger
• black pepper

Benefits:

Collagen (joint/skin), Anti-inflammatory, Gut lining repair.

Instructions:

1. In a small saucepan, gently heat 1 cup of bone broth. 2. In a separate cup, heat 1/2 cup of coconut milk (or other milk) and use a frother or whisk to create a foam. 3. Stir a pinch of turmeric, ginger, and black pepper into the warm bone broth. 4. Pour the seasoned bone broth into a mug and top with the frothed coconut milk. 5. Sip slowly while warm.

Ingredients:

• Sweet potato
• spinach
• onion
• egg
• olive oil

Benefits:

Magnesium, Iron, Complex carbs.

Instructions:

1. Dice 1 large sweet potato into small cubes. 2. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the sweet potato and cook for 10-15 minutes, stirring occasionally, until tender and slightly caramelized. 3. Add chopped onion and cook for 5 minutes more. 4. Stir in a large handful of spinach until wilted. 5. Make a well in the center of the hash and crack an egg into it. Cover the skillet and cook until the egg white is set and the yolk is runny (about 3-5 minutes). Serve immediately.

Ingredients:

• Chicken breast
• Brussels sprouts
• olive oil
• garlic
• balsamic glaze

Benefits:

Lean protein, Liver support (cruciferous), B vitamins.

Instructions:

1. Preheat oven to 400°F (200°C). 2. Halve the Brussels sprouts and toss them with a tablespoon of olive oil, salt, and pepper. 3. Season the chicken breast with salt, pepper, and garlic powder. 4. Place the chicken and Brussels sprouts on a baking sheet. 5. Roast for 20-25 minutes, or until the chicken is cooked through and the sprouts are tender and slightly crispy. 6. Drizzle with a balsamic glaze before serving.

Ingredients:

• Hemp seeds
• basil
• olive oil
• lemon juice
• garlic

Benefits:

Omega-3s, Plant protein, Anti-inflammatory.

Instructions:

1. In a food processor, combine 1/2 cup of hemp seeds, 2 cups of fresh basil leaves, 2 cloves of garlic, and the juice of half a lemon. 2. Pulse until coarsely chopped. 3. With the food processor running, slowly drizzle in 1/2 cup of olive oil until the pesto reaches your desired consistency. 4. Season with salt and pepper to taste. Store in an airtight container in the refrigerator. Use as a sauce for pasta, vegetables, or toast.

Ingredients:

• Frozen berries
• spinach
• ginger
• turmeric
• coconut water

Benefits:

Antioxidants, Anti-inflammatory, Hydration.

Instructions:

1. In a high-speed blender, combine 1 cup of frozen berries, 1 cup of fresh spinach, a 1-inch piece of fresh ginger (peeled), 1/2 teaspoon of turmeric powder, a pinch of black pepper, and 1 cup of coconut water. 2. Blend until completely smooth. Add more coconut water if needed to reach a drinkable consistency. 3. Pour into a glass and enjoy immediately.

Ingredients:

• Milk (almond/coconut)
• turmeric
• ginger
• honey
• black pepper

Benefits:

Curcumin (anti-inflammatory), Calming.

Instructions:

1. In a small saucepan, combine 1 cup of milk (almond or coconut), 1/2 teaspoon of turmeric powder, 1/4 teaspoon of ginger powder (or a small slice of fresh ginger), and a pinch of black pepper. 2. Heat over medium heat, whisking constantly, until the mixture is hot but not boiling. 3. Remove from heat and stir in 1 teaspoon of honey or maple syrup. 4. Strain if using fresh ginger. Pour into a mug and enjoy warm.

Ingredients:

• Cauliflower
• tahini
• lemon juice
• garlic
• olive oil

Benefits:

Liver support (cruciferous), Calcium (tahini), Fiber.

Instructions:

1. Preheat oven to 400°F (200°C). Cut a head of cauliflower into florets. 2. Toss the florets with a tablespoon of olive oil, salt, and pepper. Spread on a baking sheet. 3. Roast for 20-25 minutes, or until tender and caramelized. 4. Make Tahini Sauce: Whisk together 2 tablespoons of tahini, 1 tablespoon of lemon juice, a clove of minced garlic, and a splash of water until a smooth, pourable sauce forms. 5. Drizzle the tahini sauce over the roasted cauliflower and serve warm.

Ingredients:

• Whole-grain bread
• avocado
• everything bagel seasoning
• lemon

Benefits:

Healthy fats (hormone production), Fiber.

Instructions:

1. Toast a slice of whole-grain bread until golden brown. 2. Mash half an avocado with a fork, adding a pinch of salt and a squeeze of lemon juice. 3. Spread the mashed avocado evenly over the toast. 4. Sprinkle generously with everything bagel seasoning. Serve immediately.

Ingredients:

• Berries (fresh or frozen)
• chia seeds
• maple syrup (optional)

Benefits:

Fiber, Antioxidants, Low sugar.

Instructions:

1. In a small saucepan, heat 2 cups of berries (e.g., raspberries, blueberries) over medium heat. Mash the berries with a fork as they soften. 2. Simmer for 5-10 minutes until the berries have broken down into a sauce. 3. Remove from heat and stir in 2 tablespoons of chia seeds and a teaspoon of maple syrup (if using). 4. Let the mixture cool completely. It will thicken as it cools. Store in the refrigerator.

Ingredients:

• Salmon fillet
• asparagus
• olive oil
• lemon
• herbs

Benefits:

Omega-3s, Vitamin D, Folate (asparagus).

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. 2. Place the salmon fillet and a bunch of trimmed asparagus on the baking sheet. 3. Drizzle both with olive oil, salt, pepper, and a squeeze of lemon juice. Sprinkle with your favorite herbs (e.g., dill, parsley). 4. Bake for 12-15 minutes, or until the salmon is flaky and the asparagus is tender-crisp. Serve immediately.

Ingredients:

• Quinoa
• cucumber
• tomato
• chickpeas
• feta (optional)
• olive oil
• lemon

Benefits:

Fiber, Phytoestrogens (chickpeas), Anti-inflammatory.

Instructions:

1. Prepare 1 cup of quinoa according to package directions and let it cool. 2. In a large bowl, combine the cooled quinoa with chopped cucumber, chopped tomato, drained and rinsed chickpeas, and crumbled feta (if using). 3. Whisk together a dressing of olive oil, lemon juice, dried oregano, salt, and pepper. 4. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.

Ingredients:

• Canned sardines
• mayonnaise (or Greek yogurt)
• celery
• onion
• lemon

Benefits:

Omega-3s, Calcium, Protein.

Instructions:

1. Drain the canned sardines and place them in a bowl. Mash them lightly with a fork. 2. Add 1-2 tablespoons of mayonnaise (or Greek yogurt for a lighter version), finely chopped celery, and finely chopped red onion. 3. Stir in a squeeze of lemon juice, salt, and pepper. 4. Mix until well combined. Serve on whole-grain crackers, toast, or in a lettuce wrap.

Ingredients:

• Tofu cubes
• bell peppers
• zucchini
• onion
• soy sauce marinade

Benefits:

Plant protein, Fiber, Low-fat.

Instructions:

1. Press the tofu and cut it into 1-inch cubes. Chop the vegetables into similar-sized pieces. 2. Marinate the tofu and vegetables in a mixture of soy sauce, ginger, garlic, and a little oil for at least 30 minutes. 3. Thread the tofu and vegetables onto skewers, alternating the pieces. 4. Grill, bake, or pan-fry the skewers for 15-20 minutes, turning occasionally, until the tofu is golden and the vegetables are tender.

Ingredients:

• Kale/Spinach
• green apple
• cucumber
• ginger
• lemon
• water

Benefits:

Liver support, Hydration, Fiber.

Instructions:

1. In a high-speed blender, combine 1 cup of kale or spinach, 1/2 a green apple (cored), 1/2 a cucumber, a small piece of fresh ginger, the juice of half a lemon, and 1 cup of water. 2. Blend until completely smooth. 3. Pour into a glass and drink immediately.

Ingredients:

• Banana
• cacao powder
• almond butter
• almond milk
• dates (optional)

Benefits:

Magnesium, Antioxidants, Tryptophan.

Instructions:

1. In a blender, combine 1 frozen banana, 1 tablespoon of cacao powder, 1 tablespoon of almond butter, 1 cup of almond milk, and 1-2 pitted dates (if using). 2. Blend until thick and creamy. 3. Pour into a glass and enjoy.

Ingredients:

• Cooked chicken
• roasted sweet potato
• mixed greens
• simple dressing

Benefits:

Lean protein, Sustained energy, Anti-inflammatory.

Instructions:

1. Prepare Components: Roast diced sweet potato until tender. Cook chicken breast (bake, grill, or shred). 2. Assemble: In a bowl, layer a base of mixed greens. Top with the roasted sweet potato and cooked chicken. 3. Dress: Drizzle with a simple dressing of olive oil, balsamic vinegar, salt, and pepper.

Ingredients:

• Cooked salmon
• sliced avocado
• brown rice
• seaweed (optional)

Benefits:

Omega-3s, Healthy fats, Fiber.

Instructions:

1. Prepare a base of cooked brown rice. 2. Flake cooked salmon over the rice. 3. Arrange sliced avocado next to the salmon. 4. Drizzle with a light soy-ginger dressing. Sprinkle with sesame seeds or crumbled seaweed.

Ingredients:

• Shredded Brussels sprouts
• chopped kale
• sweet potato
• onion
• egg

Benefits:

Liver support, Fiber, Protein.

Instructions:

1. Dice sweet potato and cook in a skillet with oil until tender. 2. Add chopped onion, shredded Brussels sprouts, and chopped kale to the skillet. Sauté until the vegetables are tender-crisp. 3. Season with salt and pepper. 4. Make a well in the hash and fry an egg to serve on top.

Ingredients:

• Dates
• rolled oats
• ground flaxseed
• pumpkin seeds
• coconut oil

Benefits:

Phytoestrogens, Fiber, Healthy fats.

Instructions:

1. In a food processor, combine 1 cup of pitted dates, 1/2 cup of rolled oats, 1/4 cup of ground flaxseed, 1/4 cup of pumpkin seeds, and 1 tablespoon of melted coconut oil. 2. Process until the mixture comes together into a sticky dough. 3. Roll the mixture into small, bite-sized balls. 4. Refrigerate for at least 30 minutes to firm up. Store in the refrigerator. No cooking required, just assembly.

Ingredients:

• Mixed berries
• lemon juice
• water
• cinnamon

Benefits:

Antioxidants, Low sugar, Fiber.

Instructions:

1. In a small saucepan, combine 2 cups of mixed berries (fresh or frozen), 1 tablespoon of water, a squeeze of lemon juice, and a pinch of cinnamon. 2. Heat over medium-low heat, stirring occasionally, until the berries soften and release their juices (about 5-7 minutes). 3. Serve warm over yogurt, oatmeal, or toast.

Ingredients:

• Greek yogurt
• protein scoop
• flax
• hemp
• berries
• almond milk

Benefits:

50g protein, gut fuel, omega-3 magic

Instructions:

1. Combine all ingredients in a high-speed blender: Greek yogurt, protein powder, flax seeds, hemp seeds, berries, and almond milk. 2. Blend until completely smooth. If the shake is too thick, add a splash more almond milk until the desired consistency is reached. 3. Pour into a glass and enjoy immediately.

Ingredients:

• Eggs
• turmeric
• spinach
• olive oil
• black pepper

Benefits:

Curcumin = inflammation down, progesterone support

Instructions:

1. In a bowl, whisk the eggs with a pinch of salt, black pepper, and turmeric powder until well combined and slightly frothy. The black pepper is crucial for activating the curcumin in the turmeric. 2. Heat olive oil in a non-stick skillet over medium heat. 3. Add the spinach and sauté until wilted, about 1-2 minutes. 4. Pour the egg mixture over the spinach. 5. Cook for 3-4 minutes until the edges are set. 6. Fold the omelette in half and slide it onto a plate. Serve immediately.

Ingredients:

• Oats
• kefir
• flax
• banana
• cinnamon

Benefits:

Probiotic + prebiotic = bloat vanishes

Instructions:

1. In a jar or container, combine the rolled oats, kefir, flax seeds, and cinnamon. Stir well to ensure the oats are fully submerged. 2. Slice the banana and either mix it in or layer it on top. 3. Cover the container and refrigerate for at least 4 hours, or preferably overnight. 4. In the morning, stir the mixture and add a splash of water or milk if it's too thick. Enjoy cold.

Ingredients:

• Edamame
• broccoli
• soy sauce
• garlic
• ginger

Benefits:

Mimics estrogen, tames hot flashes

Instructions:

1. Cook the edamame according to package directions (usually boiling or steaming), then drain. 2. In a large skillet or wok, heat a tablespoon of oil over medium-high heat. 3. Add minced garlic and grated ginger, and stir-fry for about 30 seconds until fragrant. 4. Add the broccoli florets and a splash of water. Cover and steam-fry for 3-5 minutes until the broccoli is tender-crisp. 5. Add the cooked edamame and soy sauce (or tamari for gluten-free). Stir-fry for another 1-2 minutes until everything is heated through and coated with the sauce. 6. Serve immediately, optionally garnished with sesame seeds.

Ingredients:

• Chickpeas
• broth
• onion
• garlic
• herbs

Benefits:

Fiber binds toxins + supports estrogen clearance

Instructions:

1. In a large pot, heat a tablespoon of olive oil over medium heat. Sauté a chopped onion until soft, about 5 minutes. 2. Add minced garlic and cook for 1 minute more. 3. Add the chickpeas (drained and rinsed) and vegetable or chicken broth. Bring to a boil, then reduce heat and simmer for 10-15 minutes. 4. Using an immersion blender, or carefully transferring to a regular blender, blend about half of the soup until creamy. Leave the other half unblended for texture. 5. Return the blended portion to the pot, season with salt, pepper, and your preferred herbs (e.g., rosemary, thyme). Heat through and serve.

Ingredients:

• Carrot
• coconut oil
• apple cider vinegar
• salt

Benefits:

Endotoxin flush, estrogen balance

Instructions:

1. Wash and peel the carrot. Use a vegetable peeler to shave the carrot into long, thin ribbons. 2. In a small bowl, whisk together the melted coconut oil, apple cider vinegar, and a pinch of salt to create the dressing. 3. Place the carrot ribbons in a bowl and pour the dressing over them. 4. Toss gently to coat all the carrot ribbons evenly. 5. Let the salad sit for 5-10 minutes before eating to allow the dressing to slightly soften the carrot.

Ingredients:

• Butter beans
• paprika
• garlic
• olive oil
• lemon

Benefits:

Resistant starch for gut health

Instructions:

1. Drain and rinse the butter beans. 2. Heat olive oil in a skillet over medium heat. Add minced garlic and cook until fragrant, about 30 seconds. 3. Stir in a generous amount of smoked paprika (and a pinch of chili flakes if desired). Cook for 1 minute, stirring constantly. 4. Add the butter beans and a splash of water or vegetable broth. Stir to coat the beans in the smoky spice mixture. 5. Simmer for 5-7 minutes until the beans are heated through and the sauce has slightly reduced. 6. Squeeze fresh lemon juice over the beans just before serving.

Ingredients:

• Soy milk
• chia
• pumpkin purée
• pumpkin spice
• dates

Benefits:

Fiber and phytoestrogens

Instructions:

1. In a medium bowl or jar, whisk together the soy milk, pumpkin purée, and pumpkin spice. 2. Add the chia seeds and stir vigorously for about 1 minute to prevent clumping. 3. If using dates, chop them finely and stir them into the mixture for sweetness. 4. Cover and refrigerate for at least 4 hours, or preferably overnight, until the pudding has thickened. 5. Stir before serving. Add a splash of milk if needed for a smoother consistency.

Ingredients:

• Greek yogurt
• berries
• hemp
• cinnamon

Benefits:

Probiotics for gut health

Instructions:

1. Spoon the Greek yogurt into a bowl. 2. Top with a generous serving of fresh or frozen berries. 3. Sprinkle with hemp seeds for added protein and omega-3s. 4. Dust with cinnamon for flavor and blood sugar balance. 5. Serve immediately. No cooking required.

Ingredients:

• Tofu
• miso
• greens
• sesame

Benefits:

Fermented foods for hormone balance

Instructions:

1. Prepare Tofu: Press the tofu to remove excess water. Cut into cubes or slices. Toss with a little oil and bake, air-fry, or pan-fry until golden and crispy. 2. Make Miso Glaze: Whisk together miso paste, a little water, and a touch of sweetener (like maple syrup or honey) until smooth. 3. Sauté Greens: Quickly sauté your greens (e.g., bok choy, spinach) in a pan with a little oil and garlic. 4. Assemble: Place the greens in a bowl, top with the crispy tofu, and drizzle generously with the miso glaze. Garnish with sesame seeds.

Ingredients:

• Lentils
• turmeric
• carrots
• broth

Benefits:

High fiber for microbiome support

Instructions:

1. In a large pot, heat a tablespoon of oil and sauté chopped carrots (and optionally onion/celery) until soft. 2. Add minced garlic and turmeric powder, and cook for 1 minute. 3. Add the rinsed lentils and vegetable or chicken broth. Bring to a boil. 4. Reduce heat, cover, and simmer for 25-35 minutes, or until the lentils are tender. 5. Season with salt and pepper to taste. If the stew is too thick, add more broth. Serve hot.

Ingredients:

• Mushrooms
• garlic
• lemon

Benefits:

Supports estrogen metabolism

Instructions:

1. Clean and slice the mushrooms. 2. Heat a tablespoon of olive oil or butter in a large skillet over medium-high heat. 3. Add the mushrooms and sauté without stirring for the first 3-4 minutes to allow them to brown. 4. Stir and continue to cook until the mushrooms have released their liquid and it has evaporated. 5. Add minced garlic and cook for 1 minute more. 6. Remove from heat, season with salt and pepper, and squeeze fresh lemon juice over the top just before serving.

Ingredients:

• Lettuce
• tofu
• cucumber
• soy drizzle

Benefits:

Lean protein source

Instructions:

1. Prepare Tofu: Press the tofu, cut into strips, and pan-fry or bake until crispy. Toss with a light soy-based sauce (soy sauce, ginger, a little oil). 2. Prepare Vegetables: Wash and chop the lettuce and slice the cucumber. 3. Assemble: Lay a large lettuce leaf (or a whole-wheat tortilla) flat. Layer with the crispy tofu strips and cucumber slices. 4. Drizzle with a light soy-based dressing or a simple soy sauce/sesame oil mixture. 5. Wrap tightly and serve.

Ingredients:

• Ginger
• turmeric
• lemon
• honey

Benefits:

Anti-inflammatory and calming

Instructions:

1. In a small saucepan, bring 2 cups of water to a boil. 2. Add a few slices of fresh ginger and a pinch of turmeric powder (or a slice of fresh turmeric root). 3. Reduce heat and simmer for 5-10 minutes to allow the flavors to infuse. 4. Strain the tea into a mug. 5. Stir in fresh lemon juice and honey (or maple syrup) to taste. Serve warm.

Ingredients:

• Chicken
• broccoli
• herbs

Benefits:

Anti-inflammatory nutrients

Instructions:

1. Preheat oven to 400°F (200°C). 2. Chop the chicken breast into bite-sized pieces and toss with olive oil, salt, pepper, and your preferred anti-inflammatory herbs (e.g., rosemary, thyme, oregano). 3. Toss the broccoli florets with a little olive oil, salt, and pepper. 4. Spread the chicken and broccoli on a baking sheet. 5. Roast for 15-20 minutes, or until the chicken is cooked through and the broccoli is tender-crisp. 6. Serve immediately.

Ingredients:

• Tempeh
• peppers
• ginger
• tamari

Benefits:

Fermented protein and fiber

Instructions:

1. Cut the tempeh into small cubes or triangles. Steam the tempeh for 10 minutes to reduce bitterness, then pat dry. 2. In a large skillet or wok, heat a tablespoon of oil over medium-high heat. 3. Add the tempeh and cook until golden brown and crispy on all sides. Remove from the pan and set aside. 4. Add sliced peppers and grated ginger to the pan. Stir-fry for 3-5 minutes until the peppers are tender-crisp. 5. Return the tempeh to the pan. Drizzle with tamari (or soy sauce) and stir to coat everything evenly. 6. Serve hot, optionally over brown rice or quinoa.

Ingredients:

• Squash
• black beans
• tortillas
• salsa

Benefits:

Gut-friendly fiber

Instructions:

1. Prepare Filling: Roast or steam the butternut squash until soft. Mash it and mix with black beans, a little salsa, and spices (e.g., cumin, chili powder). 2. Assemble: Warm the tortillas to make them pliable. Spoon a line of the filling down the center of each tortilla, roll it up, and place seam-down in a baking dish. 3. Bake: Pour the remaining salsa over the rolled enchiladas. Bake at 375°F (190°C) for 20-25 minutes, or until heated through and bubbling. 4. Serve hot, optionally topped with Greek yogurt or avocado.

Ingredients:

• Bone broth
• ginger
• carrots

Benefits:

Gut lining support

Instructions:

1. In a small pot, combine the bone broth, thinly sliced or grated ginger, and thinly sliced carrots. 2. Bring the mixture to a gentle simmer over medium heat. 3. Simmer for 10-15 minutes, or until the carrots are tender. 4. Season with a pinch of salt and pepper to taste. 5. Strain the broth for a clear soup, or leave the solids in for a heartier version. Serve warm.