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Hormone Healthy Recipes
30
items I’ve struggled with painful, heavy periods my whole life and am currently in the process of being evaluated for endometriosis. Recently, I’ve turned to nutrition as a way to better understand and support my hormone health — learning how certain foods...
The recipes here are ones I’ve personally tried and absolutely love, along with some of the cookbooks and hormone health books that have become must-reads for the women in my life. This list is something I deeply care about and plan to keep growing o...
I’m making the list public to start sharing what’s been helpful for me, but I’ll be making regular updates — adding my favorite recipes and including the research behind each ingredient so you’ll understand why it matters for hormone health and overa...
The recipes here are ones I’ve personally tried and absolutely love, along with some of the cookbooks and hormone health books that have become must-reads for the women in my life. This list is something I deeply care about and plan to keep growing o...
I’m making the list public to start sharing what’s been helpful for me, but I’ll be making regular updates — adding my favorite recipes and including the research behind each ingredient so you’ll understand why it matters for hormone health and overa...
Sections
4
Cookbooks and Hormone Health Books
Nutrient Loaded Hot Chocolate
Pineapple, Ginger & Carrot Smoothie (or Juice)
Chocolate Avocado Mousse with Raspberry Compote
Cookbooks and Hormone Health Books
These are some of my favorite cookbooks and reads that I've found on my hormone health journey!
This is one of my most-used cookbooks! I love the recipes, and I especially appreciate how the authors take the time to explain the "why" behind each ingredient. It helps you understand exactly how every recipe supports your hormone health and each p...
The Moon Cycle Cookbook: Holistic Nutrition Guide
This book is a must-read for every woman! It explores the menstrual cycle and teaches you how to embrace the natural fluctuations of your hormones so you can live in alignment with your body’s needs.
Period Power: Harness Hormones & Cycle
Nutrient Loaded Hot Chocolate
I discovered this recipe on Pinterest from Wellness With Linds, and I’ve made it more times than I can count — it’s absolutely delicious! It’s a thicker, richer hot cocoa that’s surprisingly filling, making it perfect for satisfying a sweet tooth or ...
Coconut milk supports hormone health by reducing inflammation and serving as a dairy-free alternative that avoids soy’s estrogen-like compounds. It may also support a healthy metabolism and heart, both important for overall hormone balance.
MALK Unsweetened Organic Coconut 28oz
Cacao powder supports hormone health with its rich supply of magnesium, which helps the body produce hormones and relax muscles. Its antioxidants also reduce inflammation and stress hormones like cortisol.
Organic Raw Cacao Powder with Polyphenols
Maca powder supports hormone health by helping the body adapt to stress, which can promote more balanced menstrual cycles and ease menopausal symptoms like hot flashes and mood changes. It’s also known to boost energy, mood, and libido, and may suppo...
Maca Powder
Ashwagandha supports hormone health by helping lower the stress hormone cortisol and promoting healthy thyroid function. It may also help balance reproductive hormones, which can improve menstrual regularity, ease PMS symptoms, and support sexual hea...
Ancient Roots Ashwagandha Powder Pure
You can swap the maca and ashwagandha powders for this blend, which also includes reishi mushroom. When I use this substitute, I usually add about 2 teaspoons to my cocoa mix.
Adaptogen Blend for Stress Support
Ceylon cinnamon supports menstrual health by helping reduce cramps, heavy bleeding, and symptoms like nausea or vomiting. Some research also suggests it may help regulate menstrual cycles in women with PCOS.
Simply Organic Ceylon Ground Cinnamon
MCT oil has been known to support hormone health by helping regulate hormones that control metabolism and appetite, which can aid in weight management. It may also improve insulin sensitivity and boost brain function by providing ketones for energy —...
365 by Whole Foods Market, MCT Oil
In lieu of MCT oil, I've used unrefined coconut oil which works beautifully in the recipe.
365 Whole Foods Organic Virgin Coconut Oil
When using maple syrup in this recipe, it's 100% worth getting the good stuff!
Shady Maple Farms Maple Syrup | Fair Trade
Peppermint essential oil supports menstrual health by relaxing muscles to ease cramps and reducing bloating or nausea. Its refreshing scent can also help boost mood and energy, making it a great natural support during your cycle.
Peppermint Essential Oil
For those who prefer the extract over an essential oil!
Peppermint Extract
Always love adding this to my hot cocoa for added flavor!
Simply Organic Pure Madagascar Vanilla Extract
Pineapple, Ginger & Carrot Smoothie (or Juice)
This is a tried-and-true recipe I love from Pinterest! Unfortunately, the original pin doesn’t link to a website, but I’m sharing it here for anyone who wants to give it a try. It’s a bright, refreshing blend that supports hormone balance and eases p...
Ingredients:
1 cup raw carrots
½ cup pineapple (frozen or fresh)
2 tbsp raw ginger (peeled)
1 green apple
½ cup fresh orange juice
½ cup filtered water
Instructions:
Blend all the ingredients together until smooth. For an icier texture, you can add a few ice cubes to the blender. If you prefer a juice, use fresh pineapple over frozen and strain the mixture once blended.
Carrots can help support hormone balance primarily through their high fiber content, which binds to and helps remove excess estrogen from the body. They’re also known to be rich in beta-carotene which is essential for hormone production and supports ...
365 by Whole Foods Market, Organic Carrots
Pineapple is a good source of vitamin C, supports the production of collagen, and has been known to suppress inflammation.
Pineapple
If you want to save time on cutting fresh pineapple, frozen will do the trick just fine!
365 by Whole Foods Market Organic Pineapple Chunks
Ginger supports hormonal health by easing menstrual cramps, reducing heavy bleeding, and improving overall flow quality. It also helps relieve nausea and lowers inflammation, making it a soothing and supportive herb throughout the menstrual cycle and...
Ginger Root
Green apples are high in fiber and antioxidants, which keep your gut healthy — an important part of hormone regulation. Their vitamin C helps the body make progesterone, and their low sugar content helps keep blood sugar steady.
Granny Smith Organic Apple
Oranges support hormone health with antioxidants like vitamin C and beta-carotene, which protect your cells and may boost reproductive health. They can also help lower stress hormones. Plus, the fiber and nutrients in oranges help your metabolism and...
Navel Oranges
If you prefer orange juice over juicing fresh oranges yourself, I highly suggest going for a cold-pressed option. Because it’s made without heat, cold-pressed juice retains more nutrients, vitamins, and enzymes than traditional juicing methods — help...
Whole Foods Organic Cold Pressed Orange Juice
Chocolate Avocado Mousse with Raspberry Compote
From the Mooncycle Cookbook this recipe is a chocolate lovers dream and satisfies my sweet tooth! The focus of this dish is on the hormone supportive fats from the avocado and the boost in vitamins K, E, and B6. The cacao adds a boost of magnesium that's been known to help red...
Compote Ingredients:
1 cup fresh raspberries
1 tbsp maple syrup
¼ tsp vanilla extract (or paste)
Mousse Ingredients:
2 ripe avocados, halved and pitted
¼ cup coconut cream
¼ cup canned, full-fat coconut milk
3 tbsp cacao powder (or cocoa powder)
3 tbsp maple syrup
1 tsp vanilla extract (or paste)
pinch of Himalayan or Celtic sea salt
Instructions for Compote:
Combine raspberries, maple syrup, and vanilla in a saucepan over medium heat. Bring to a boil, stirring often and gently mashing the berries to create a thick, jam-like mixture. Reduce to a low simmer and cook for about 10 minutes, stirring occasiona...
Instructions for Mousse:
Scoop the avocado into a mixing bowl and add coconut cream, coconut milk, cacao powder, maple syrup, vanilla, and a pinch of salt. Using an electric mixer, whip on medium speed until smooth, scraping down the sides as needed. Then increase to high sp...
No mixer? No problem—blend everything in a blender until creamy and airy.
Raspberries support hormone health with powerful antioxidants that protect against stress and help the adrenal glands, which produce hormones like cortisol. They’re also rich in vitamin C, B vitamins, and manganese — nutrients that aid in hormone pro...
Organic Raspberries
Frozen raspberries can be swapped for fresh when making the compote!
Happy Belly Red Raspberries
I like to get a high quality maple syrup for my recipes.
Shady Maple Farms Maple Syrup
I highly recommend a good quality vanilla for the chocolate mousse - it makes all the difference!
Simply Organic Pure Madagascar Vanilla Extract
Avocados support hormone health by providing healthy fats that help your body produce sex hormones and keep blood sugar balanced. They’re also rich in nutrients like zinc, vitamin E, and folate, which are important for hormone production and reproduc...
365 by Whole Foods Market, Hass Avocados, 4 Count
Through its high content of healthy fats, coconut cream can help support hormone balance.
365 by Whole Foods Market, Organic Coconut Cream
Coconut milk supports hormone health in indirect ways. Its lauric acid helps reduce inflammation, and it’s a great dairy-free alternative for those avoiding potential hormone disruptors in dairy.
365 by Whole Foods Market, Organic Coconut Milk
Rich in magnesium, cacao supports the production and regulation of hormones. Magnesium plays a key role in the synthesis of hormones like progesterone, estrogen, and testosterone, which are vital for reproductive health and mood regulation.
NOW Foods Organic Raw Cacao Powder 12oz
Celtic sea salt can help support hormone health by providing essential minerals and electrolytes, including magnesium, which helps regulate stress hormones and thyroid function. It’s also rich in trace minerals that nourish the adrenal glands — key p...
Celtic Sea Salt Fine Ground 1 lb Bag