WE'RE MAKING: A HORMONE HARMONIZING BOWL
Whether you’re in a pinch or strategizing your meal plan for the week, you really can’t go wrong with throwing together a nourishing bowl with some super nutritional ingredients. As we focus on hormonal health this month, I wanted to share my favorite go-to meal that restores harmony in the body. :)
HOW IT HEALS
ARUGULA - Packed with vitamins and minerals, arugula supports overall health and contains antioxidants that contribute to hormonal balance.
SALMON - Rich in omega-3 fatty acids, salmon supports brain health and hormone production. Omega-3s play a crucial role in regulating hormones and reducing inflammation.
HARD BOILED FARM-FRESH EGG - A great food source for balancing hormones is eggs, as they contain vitamin D and vitamin B6, which is beneficial for estrogen metabolism. Eggs are also a great source of HDL cholesterol, which is the healthy cholesterol your body needs for creating hormones.
QUINOA - A complex carbohydrate with a low glycemic index, quinoa helps stabilize blood sugar levels, preventing insulin spikes that can affect hormonal balance.
SWEET POTATO - High in beta-carotene, sweet potatoes support the production of progesterone, which is a hormone crucial for balancing estrogen levels.
AVOCADO - Packed with healthy monounsaturated fats, avocados support hormone production, including the synthesis of steroid hormones like estrogen and testosterone.
COASTAL GOMASIO - Made by Cookma! This mixture of sesame seeds, dulse and sea salt is a beautiful way to consume some super-nutrients: sesame seeds are a rich source of zinc which help boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises. Dulse releases hormones that help control energy production, growth, reproduction, and cell repair. But, in order for the thyroid to function properly, it needs to have a good source of iodine. One of the standout benefits of dulse seaweed is that it can provide a good dose of iodine to improve thyroid function. Lastly, high quality sea salt contains magnesium, calcium, potassium and iodine all of which regulate two important hormones serotonin and melatonin.
CASTELVETRANO OLIVES - Rich in monounsaturated fats and antioxidants, olives support heart health and may have positive effects on hormonal regulation.
OLIVE OIL - Provides healthy fats and polyphenols, supporting overall well-being and contributing to hormone balance.
HORMONE HARMONIZING BOWL RECIPE
YIELDS 2 SERVINGS
Pro-tip: I like to prep my ingredients on a Sunday afternoon so that I could easily and quickly add them to recipes throughout a busy work week.
INGREDIENTs:
+ 4 cups arugula
+ 1 cup quinoa
+ 2 fillets of grilled or baked salmon (wild-caught is always best!)
+ 1 cup sweet potato
+ 1 ripe avocado, sliced
+ 2 tablespoons of Cookma’s Coastal Gomasio
+ A handful of Castelvetrano olives
+ Olive oil for drizzling
*In a pinch, you can substitute salmon with sardines or anchovies.
DIRECTIONS:
+ COOKING - Thoroughly rinse 1 cup of quinoa under cold water. Combine rinsed quinoa with 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat, let sit covered for 5 minutes, then fluff with a fork.
While your quinoa is cooking, preheat your oven to 400 degrees F. Chop up sweet potato into cubes (I like to keep the skin on to aid digestion), toss with avocado or olive oil, salt and pepper to taste and spread in a single layer on a baking sheet. Roast for 20-25 minutes or until the sweet potato is tender and a little crispy on the outside.
+ ASSEMBLY - Begin by adding arugula to the base of your bowl, top with a generous scoop of quinoa, roasted sweet potatoes, sliced avocado, pumpkin seeds + Castelvetrano olives. Drizzle with some olive oil, et voila!
+ VERSATILITY - This bowl is incredibly versatile and customizable to your taste: add herbs like parsley, mint or cilantro to brighten it up even more, top with some in-season raw or cooked veggies. For an extra bit of protein, you can add a boiled egg and sprinkle on more seeds of your choice. The possibilities are endless.
I love how this recipe can adapt with the seasons – whether I’m looking for a light lunch or a nourishing comfort meal, a hormone harmonizing bowl is the way to go.