#hormonebalancing

My Sheet Pan Fajita Veggies & Chicken Sausage is your weeknight hero.

✅ 30 minutes, start to finish ✅ ONE pan for easy cleanup ✅ Packed with protein & fiber ✅ Blood sugar friendly & delicious

The biggest mistake I see with PCOS nutrition? Thinking you have to live on kale and ice water. That just leads to burnout (and binges).

The real secret to balancing your hormones isn't about eating less—it’s about eating smarter. I’ve put together a list of simple, realistic food swaps that actually taste good and help lower insulin levels naturally.

No deprivation. Just better choices.

This Hormone Balancing Vegan Hot Chocolate is not only delicious but also incorporates ingredients like maca powder and turmeric known for their potential hormone-balancing properties. It's a comforting and nourishing treat perfect for cozy evenings.

Ingredients: 2 cups unsweetened almond milk. 2 tablespoons raw cacao powder. 1 tablespoon maple syrup or agave nectar. 1 teaspoon maca powder. 1/2 teaspoon ground cinnamon. 1/4 teaspoon ground turmeric. Pinch of ground nutmeg. Pinch of sea salt.

Instructions: Warm up the almond milk in a small saucepan over medium-low heat. Add the maca powder, cinnamon, turmeric, nutmeg, sea salt, maple syrup or agave nectar, and whisk until everything is well mixed. Keep heating it up, stirring every now and then, until it's hot but not boiling. Put the hot chocolate into mugs and serve right away. Possible: When ready to serve, put dairy-free whipped cream on top and sprinkle of cinnamon.

Prep Time: 5 minutes

Cook Time: 5 minutes

This recipe for Supercharged Iced Coffee is meant to help you burn fat and keep your hormones in balance. Coffee, coconut oil, and spices like cayenne pepper, cinnamon, and turmeric can help speed up your metabolism and help you burn fat. Also, the almond milk makes it creamier without adding extra calories, so it's a tasty and healthy choice.

Ingredients: 1 cup brewed coffee, cooled. 1/2 cup unsweetened almond milk. 1 tablespoon coconut oil. 1/2 teaspoon cinnamon. 1/4 teaspoon turmeric. 1/4 teaspoon cayenne pepper. 1/2 teaspoon vanilla extract. Stevia or your preferred sweetener to taste. Ice cubes.

Instructions: Make some coffee and let it cool down to room temperature. Coffee that has been cooled, unsweetened almond milk, coconut oil, cinnamon, turmeric, cayenne pepper, vanilla extract, and sweetener to taste should all be put into a blender. Blend the ingredients together until the mixture is smooth and all of them are well mixed. Put ice cubes in a glass. Pour the coffee mix that has been boosted over the ice cubes. Mix your iced coffee well, and then enjoy it!

Prep Time: 5 minutes

Cook Time: 0 minutes

This recipe for Supercharged Iced Coffee is meant to help you burn fat and keep your hormones in balance. Coffee, coconut oil, and spices like cayenne pepper, cinnamon, and turmeric can help speed up your metabolism and help you burn fat. Also, the almond milk makes it creamier without adding extra calories, so it's a tasty and healthy choice.

Ingredients: 1 cup brewed coffee, cooled. 1/2 cup unsweetened almond milk. 1 tablespoon coconut oil. 1/2 teaspoon cinnamon. 1/4 teaspoon turmeric. 1/4 teaspoon cayenne pepper. 1/2 teaspoon vanilla extract. Stevia or your preferred sweetener to taste. Ice cubes.

Instructions: Make some coffee and let it cool down to room temperature. Coffee that has been cooled, unsweetened almond milk, coconut oil, cinnamon, turmeric, cayenne pepper, vanilla extract, and sweetener to taste should all be put into a blender. Blend the ingredients together until the mixture is smooth and all of them are well mixed. Put ice cubes in a glass. Pour the coffee mix that has been boosted over the ice cubes. Mix your iced coffee well, and then enjoy it!

Prep Time: 5 minutes

Cook Time: 0 minutes

For breakfast in the fall, these gluten-free pumpkin spice pancakes are a great choice. Not only do they taste great, but they are also full of ingredients that balance hormones and get your day off to a good start.

Ingredients: 1 cup gluten-free oat flour. 1/2 cup canned pumpkin puree. 2 eggs. 1/2 cup almond milk. 2 tbsp maple syrup. 1 tsp pumpkin spice blend. 1/2 tsp baking powder. 1/4 tsp salt. 1/4 tsp vanilla extract. Coconut oil for cooking.

Instructions: In a mixing bowl, combine oat flour, pumpkin puree, eggs, almond milk, and maple syrup. Add pumpkin spice blend, baking powder, salt, and vanilla extract. Mix until smooth. Heat a skillet or griddle over medium heat and grease with coconut oil. Pour 1/4 cup of the pancake batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown. Serve with your favorite toppings such as fresh berries, chopped nuts, and a drizzle of maple syrup. Enjoy your gluten-free pumpkin spice pancakes!

Prep Time: 10 minutes

Cook Time: 15 minutes

This refreshing and pleasant mocktail combines the crispness of apple cider vinegar with the warm, fresh juice of ginger and a bit of sweetness from stevia. This recipe mimics the refinement of a classic cocktail while providing your body with nourishment.

Classic cocktails, traditionally made with simple syrup and whiskey, are high in calories and sugar; however, this stunning drink is keto-friendly and packs all the flavor and excitement without any of that. Think about "This is just for once." Alcohol disrupts brain circuits and harms the liver, heart, pancreas, and even the immune system.

In a world where the importance of healthy eating is increasingly recognized, we're excited to bring you a recipe that's as delicious as it is nourishing. 

We're featuring “Garlicky Greens,” a medley of kale, collard greens, and baby spinach, dressed with a zesty and aromatic blend of lemon and garlic. This dish is not only a symphony of flavors but also a powerhouse of nutrients. 

So, whether you're a seasoned chef looking for new additions to your repertoire or someone on a journey to enhance their well-being through increasing their greens, join us in discovering the wonders of Garlicky Greens. It's a celebration of greens, flavor, and health all in one dish, one good recipe, and we can't wait to share it with you.

What are these Heart Healthy Garlicky Greens Made of?

This Garlicky Greens recipe is a vibrant medley of nutritious greens carefully selected to create a harmonious blend of flavors and textures. This hearty dish features the earthy richness of kale and collard greens. Complementing their robustness is the delicate freshness of baby spinach, adding a touch of lightness to this green ensemble. 

The flavors are elevated with a zesty dressing crafted from the juice of lemon, optional olive oil for extra richness, plenty of minced garlic, for that unmistakable garlicky kick, and some salt to balance and enhance the taste.

How Do You Make This Garlicky Greens Recipe?

Making Garlicky Greens is a culinary journey that combines simplicity with robust flavors. To start, you'll need a bunch of kale, collard greens, and fresh spinach. Begin by de-stemming and shredding or chopping them into small pieces. You don't have to remove the stems! But, some people prefer the more tender texture. This preparation step sets the stage for the tender, mouthwatering greens you'll enjoy later.

Next, it's time to toss the chopped greens and steam them until they reach a delightful softness. Steaming greens not only enhances their texture but when you steam them briefly until they are just wilted, it helps the greens to retain their nutritional value.

Now, the star of our dish, is the garlicky dressing. In a small mixing bowl, squeeze the juice from the fresh lemons, creating a zesty and tangy base. If you're looking for an extra layer of richness, consider adding olive oil, although it's entirely optional.

To this lemony mixture, add minced cloves of garlic, infusing it with the aromatic essence that garlic is renowned for. Stir or shake this dressing well to ensure the flavors meld together harmoniously. Don't forget to add some salt, adjusting it to your taste preference.

Finally, it's time to bring everything together. Drizzle this vibrant dressing over your steamed greens and toss them generously. As the garlicky lemon dressing coats each leaf, it marries with tender greens, creating a delicious symphony of flavors that's sure to delight your palate. The result is a plate of Garlicky Greens that not only satisfies your taste buds but also nourishes your body with a bounty of essential nutrients.

You can always mix up the greens in this greens recipe. Swap out the collard greens for some beet greens or mustard greens. If Swiss chard is fresh and in season, you can use it instead of spinach.

You can add some more flavors that also will give it a medicinal boost! How about a sprinkle of red pepper flakes? Red pepper flakes are wonderful for the entire circulatory system. In the south, a splash of apple cider vinegar is added to cooked greens recipes for a tangy flavor but also to aid in digestion. Some people even like to add a dash of powdered mustard to their finished greens recipe.

With its simplicity and bold flavors, making Garlicky Greens is an easy recipe for a simple side dish that brings together the best of both worlds: culinary delight and nutritional excellence.

How do these ingredients help with Cardiovascular hormones?

Indulging in Garlicky Greens isn't just a delightful culinary experience; it's a smart move for your cardiac hormones and overall cardiovascular wellness. The amalgamation of kale, collard greens, and spinach delivers a vital dose of nutrients like folate, a key player in maintaining harmonious cardiac hormones.

Thanks to the garlic in this dish, you're treated to sulfur compounds that bolster your liver's detoxification prowess, facilitating the elimination of surplus hormones from your system. And don't forget the lemon juice added to the greens, brimming with vitamin C, which not only assists in hormone synthesis but also combats oxidative stress, giving your cardiac hormones the support they deserve.

Kale and Collards

Kale and collard greens are packed with phytonutrients, including glucosinolates, which are sulfur-containing compounds known for their potential health benefits. These compounds have been studied extensively for their role in promoting hormonal balance and reducing the risk of chronic diseases.

These leafy greens are loaded with antioxidants, such as vitamins A and C, which help combat oxidative stress in the body. Oxidative stress can disrupt hormonal balance, and a diet rich in antioxidants can help mitigate these effects.

Maintaining balanced cardiac hormones is essential for heart health. Kale and collards contain nutrients like potassium, magnesium, and fiber that support heart health. Potassium and magnesium, in particular, play critical roles in regulating blood pressure and heart rhythm, helping to maintain a healthy balance of cardiac hormones.

Chronic inflammation can disrupt hormonal balance, including cardiac hormones. Kale and collard greens have anti-inflammatory properties, thanks to their high content of flavonoids and other anti-inflammatory compounds. These properties can help reduce inflammation and support overall hormone balance.

Cruciferous vegetables like kale and collards contain compounds that support the liver's detoxification processes. A well-functioning liver is crucial for processing and metabolizing hormones, ensuring they remain in balance.

Folate, a B vitamin found in these greens, is important for cardiovascular health. It helps regulate homocysteine levels, which, when elevated, can lead to an increased risk of heart disease. By helping to maintain proper homocysteine levels, folate indirectly supports cardiac hormone balance.

While not specific to cardiac hormones, the overall nutritional content of kale and collard greens can contribute to hormonal balance throughout the body. They provide essential vitamins and minerals that support various hormone systems, including those related to heart health.

Spinach

Spinach is a powerhouse of essential micronutrients, especially when served to maintain its bright green color. It contains iron, which plays a pivotal role in oxygen transport and, consequently, the overall health of cardiovascular tissues.

Additionally, spinach provides magnesium, a mineral that is known to regulate blood pressure and support heart muscle function. These minerals are critical for the proper functioning of cardiac hormones and maintaining the cardiovascular system's equilibrium.

Spinach is packed with antioxidants, such as vitamins C and E, which combat free radicals in the body. By reducing oxidative stress, spinach helps protect the heart from damage and maintains the delicate balance of hormones involved in cardiovascular health.

Spinach is another green high in folate. Spinach's folate content contributes to hormonal balance by keeping homocysteine levels in check.

High blood pressure can disrupt the balance of cardiac hormones and put additional strain on the heart. Spinach is a good source of potassium, a mineral that helps relax blood vessel walls, reducing blood pressure and supporting overall cardiovascular health.

Spinach contains various phytonutrients with anti-inflammatory properties, which help in regulating inflammation and promote hormonal equilibrium in the cardiovascular system.

All of these greens are naturally high in nitrates, which the body converts into nitric oxide. Nitric oxide is essential for blood vessel dilation, improving blood flow, and regulating cardiac hormones that control blood pressure and circulation.

Lemon

Lemons are high in a variety of polyphenols. Among those polyphenols, eriocitrin stands out. Eriocitrin is a water-soluble antioxidant present in lemon juice and peel. It has been studied for its antioxidant and anti-inflammatory properties. These properties contribute to its role in reducing oxidative stress in the body.

Studies suggest that lemon polyphenols, including eriocitrin, have lipid-lowering effects. These effects can help manage cholesterol levels, potentially reducing the risk of cardiovascular diseases.

Lemons are also known for their antioxidant properties, which help neutralize harmful free radicals in the body. Antioxidants play a crucial role in maintaining overall health and contribute to the prevention of chronic diseases.

Olive Oil

Olive oil, particularly Extra Virgin Olive Oil (EVOO), has gained recognition for its hormone-balancing benefits, especially in relation to cardiac hormones. 

Olive oil is predominantly composed of monounsaturated fats, primarily oleic acid. These healthy fats have been associated with several health benefits, including hormone regulation. Adequate dietary fat intake is essential for hormone production and balance. Monounsaturated fats serve as a building block for hormone synthesis.

EVOO is rich in natural compounds, such as polyphenols and antioxidants, that possess anti-inflammatory properties. By reducing inflammation, olive oil indirectly supports the balance of hormones involved in heart health.

Several hormones play crucial roles in cardiovascular health. For instance, insulin regulates blood sugar levels, while aldosterone and cortisol influence blood pressure and fluid balance. Olive oil has been linked to improved insulin sensitivity, which can aid in the regulation of blood sugar and reduce the risk of diabetes-related heart issues.

Cholesterol is a precursor to various hormones, including those that influence cardiovascular health. High levels of low-density lipoprotein (LDL) cholesterol are associated with an increased risk of heart disease. Olive oil, especially when used to replace saturated fats in the diet, can help lower LDL cholesterol levels, thus supporting hormonal balance related to heart health.

EVOO contains powerful antioxidants, such as vitamin E and hydroxytyrosol, which protect cells and tissues from oxidative stress. Oxidative stress can disrupt hormonal signaling and contribute to cardiovascular issues. Antioxidants in olive oil help maintain the integrity of cardiac hormones and related pathways.

Hormones like aldosterone and cortisol influence blood pressure. High blood pressure is a significant risk factor for heart disease. Olive oil's potential to reduce blood pressure can aid in the balance of these hormones, promoting heart health.

The endothelium is the inner lining of blood vessels, and its proper function is crucial for cardiovascular health. Olive oil, particularly EVOO, has been shown to improve endothelial function. Healthy endothelium supports the production and balance of hormones involved in vascular health.

Garlic

Garlic, with its numerous health benefits, also plays a role in hormone regulation, including cardiac hormones. 

Garlic is well-known for its potential to lower blood pressure. High blood pressure, or hypertension, can be influenced by hormones like angiotensin II. Garlic contains compounds that inhibit the production of angiotensin II, which can help relax blood vessels, reduce blood pressure, and maintain the balance of hormones involved in blood pressure regulation.

Garlic has been shown to lower LDL cholesterol levels, which can positively influence the balance of cholesterol-regulating hormones in the body.

Garlic is a rich source of antioxidants, which protect the cardiovascular system. Oxidative stress can disrupt hormone balance in the body. By reducing oxidative stress, garlic may indirectly contribute to maintaining the balance of hormones involved in cardiovascular health.

Garlic has anti-inflammatory properties that help reduce inflammation in the arteries and promote hormonal equilibrium.

Hormones like nitric oxide play a role in regulating blood vessel function. Garlic has been shown to improve endothelial function, which is essential for the release of nitric oxide. This can help maintain proper blood vessel tone and hormone balance within the cardiovascular system.

Garlic has been found to have antiplatelet and antithrombotic effects, potentially influencing the balance of hormones related to blood clot formation and cardiovascular health.

Hormones like atrial natriuretic peptide (ANP) and brain natriuretic peptide (BNP) are released by the heart in response to stress. Garlic's ability to reduce stress on the cardiovascular system helps balance these cardiac hormones and improve heart function.

How Do These Ingredients Help With Blood Sugar Balancing?

Leafy greens are rich in dietary fiber, which can slow down the absorption of glucose from the digestive tract. This helps in preventing rapid spikes in blood sugar levels after a meal. Fiber also promotes a feeling of fullness, which can prevent overeating and help with weight management—a key factor in blood sugar regulation.

These greens and vegetables have a low glycemic index, meaning they have minimal impact on blood sugar levels when consumed. Foods with a low GI are digested and absorbed more slowly, leading to more stable blood sugar levels.

Leafy greens are packed with phytonutrients and antioxidants, such as flavonoids and polyphenols. These compounds have anti-inflammatory and insulin-sensitizing effects, aiding the body's response to insulin and helping in blood sugar control.

Greens are a good source of magnesium, a mineral that plays a crucial role in glucose metabolism. Magnesium helps insulin transport glucose from the bloodstream into cells, where it can be used for energy. Ensuring an adequate intake of magnesium through foods like leafy greens supports healthy blood sugar levels.

The addition of garlic to “Garlicky Greens” provides additional benefits. Garlic contains allicin and other bioactive compounds that have been studied for their ability to improve insulin sensitivity and reduce blood sugar levels. Allicin also plays a role in reducing oxidative stress, which is linked to insulin resistance.

Leafy greens, like those in this recipe, contain nitrates, which not only have been associated with improved blood vessel function and lower blood pressure, they are important for overall metabolic health and blood sugar regulation.

Furthermore, the inclusion of healthy fats, such as olive oil, in Garlicky' Greens recipe provides a source of good monounsaturated fats. These fats can slow down the absorption of sugar from your digestive tract, further contributing to stabilized blood sugar levels.

Try this new recipe! This dish combines nutrient-packed leafy greens like kale, collard greens, or spinach with the aromatic punch of garlic. Not only is it a mouthwatering treat, but it's also a fantastic choice for your heart and your blood sugar balance.

Quick, easy, tasty and versatile, “Garlicky Greens” deserve a spot on your table tonight, offering both taste, flavor and well-being in every bite.

Garlicky Greens 

INGREDIENTS:

1 head kale, stems removed and chopped with a sharp knife

1 head of collard greens, stems removed and chopped

4 cups baby spinach, washed and drained

2 lemons – juiced

1 tablespoon olive oil (optional)

3 cloves garlic, minced

1 teaspoon salt

DIRECTIONS:

1. Rinse and chop all of the greens with a sharp knife. Add the chopped greens to a steamer basket and cover.

2. Steam the greens over medium low heat until they wilt – about 7 minutes. Once wilted, add the bright green leafy veggies to a serving bowl.

3. In a small bowl, press the garlic into the lemon juice and a little oil, then stir or whisk well.

4. Add salt to taste.

5. Pour the dressing over the greens and toss well. They are ready to serve immediately.

*Add some more flavor to this simple side dish with red pepper flakes and/or a splash of apple cider vinegar. Or, add some lemon zest for an even stronger lemony flavor. And mix up the greens with seasonal, fresh greens from your garden or local market.

Where can you find this and other similar recipes?

This nourishing Garlicky Greens recipe is adapted from “Dr. Ritamarie’s Plant-Powered Keto for the Holidays: Low-glycemic, plant-based, Keto-Friendly Holiday Recipes to Enjoy Year After Year.” You can explore more delectable and hormone-balancing recipes by Dr. Ritamarie in the recipe collection in the Body Freedom Nutrition Lab which offers a holistic approach to wellness through mindful, plant-powered nutrition. 

Try this collection for additional ideas for preparing nutrient-dense greens and other phytonutrient-rich veggies.