A salad your hormones will love!
This salad is not only delicious, satisfying, and filling but is also great for hormone balance as it is packed with nutrients that support detoxification, blood sugar balance, and is anti-inflammatory! Below you will find a breakdown of the main ingredients in this salad accompanied by a brief explanation of how they are hormone healthy.
Cruciferous veggies include veggies like broccoli, cauliflower, brussels, arugula, cabbage, and bok choy. These veggies are great for balancing hormones, given their role in aiding the body in detoxification. Specifically, cruciferous veggies contain Di-indolyl-methane (DIM), which aids the liver in detoxification. This is key for hormone health as excess hormones are metabolized, broken down, and excreted (via poop) by the process of detoxification. If one is suffering from hormonal imbalances, one of the first things I think about supporting is someone’s detox pathways through food, lifestyle, and environmental changes!
Root veggies include sweet potatoes, carrots, beets, and parsnips. Root veggies are a great source of antioxidants (which help to decrease inflammation) and fiber which helps the body’s detoxification process (by adding in motility) and also balancing blood sugar.
Pomegranate seeds are rich in antioxidants that help lower inflammation (remember that chronic inflammation often results in imbalanced hormones). Additionally, pomegranates may help balance estrogen.
Flax and pumpkin seeds are particularly good for balancing hormones, thanks to their unique properties. Specifically, flax and pumpkin seeds are thought to be particularly helpful in the first half of the cycle (around the first 14 days), where they may help to keep estrogen levels balanced. In contrast, sesame and sunflower seeds may be helpful in the second half of the cycle as they support progesterone production and the detoxification of estrogen.
Healthy fats are essential for hormone production as hormones are composed of fats (in the form of cholesterol). Fats in foods like avocado, olive oil, walnuts, wild-caught salmon, etc., are packed with Omega 3’s, which are anti-inflammatory and hormone healthy.
APPLE CIDER VINEGAR
Apple Cider Vinegar supports blood sugar balance and is great for hormone health. Specifically, consuming apple cider vinegar before a meal helps the body respond to carbohydrates (glucose), resulting in decreased glucose spikes and happier hormones.
Hormone Healthy Root and Cruciferous Veggie Salad
- 1 sweet potato
- 2 carrots
- 1 head broccoli
- 1 cup brussels shaved
- ½ cup pomegranate seeds
- 3-4 cups argula
- 2 tbsp flax, pumpkin, sunflower, sesame seeds
- 4-5 beets
- ⅓ cup olive oil
- 1 tbsp fresh lemon juice
- 2 tbsp apple cider vinegar
- 1 tbsp pure maple syrup
- 2 tsp dijon mustard
- 1 clove garlic minced
- salt and pepper to taste
- wild-caught salmon or pasture-raised eggs optional
- Preheat the oven to 400F
- Prepare the veggies – wash the sweet potatoes, carrots, broccoli, and beets. Peel the sweet potatoes, carrots, and beets (optional). Cut into cubes and drizzle avocado oil. Sprinkle salt. Toss to coat evenly
- Place beets in the oven for around 30 minutes then add in the rest of the veggies for an additional 20 minutes (may have to bake a bit longer depending on desired tenderness)
- In the meantime, wash arugula, measure pomegranates and flax/pumpkin sunflower/sesame/ seeds
- Prepare dressing – Add ingredients together and combine well.
- Mix roasted vegetables, dressing, pomegranate seeds, and arugula in a large bowl
- Toss and enjoy!