Are you eating enough salad to balance your female hormones?
Salads are often thought of as a healthy ‘diet’ meal that is a lower calorie alternative to other entrees. However, in order to achieve a healthy hormone balance between, say, estrogen and progesterone, you need to eat the correct amount of the correct foods.
If you choose a salad as an entree, it’s got to be packed with nutrition. You need to feed your body the building blocks to make progesterone.
This includes cholesterol, vitamin-A and thyroid hormone.
In addition, the liver needs nutritional support to detox excess natural and environmental estrogens. These estrogens impact female hormone balance. The ovaries produce a high level of estrogen during the ovulatory phase of our monthly cycles. Estrogen builds up in the tissues of the body if it cannot be processed and eliminated by the liver.
A hormonal imbalance of progesterone and estrogen manifests itself as a variety of PMS symptoms. It may escalate to female-specific cancers if left unchecked. Many of my clients suffer with this exact hormone imbalance. They are often able to rectify it with my nutritional recommendations alone.
This salad gives you what you need; here’s why:
Brassicas! Broccoli, kale, collard greens and cabbage (to name a few examples) are all-star vegetables. They provide a considerable amount of vitamin-A, vitamin-C, folic acid, and fiber. As we mentioned earlier, vitamin-A is required to build progesterone. Once your body is ready to eliminate the excess female hormones, vegetable fiber is necessary to clear your digestive tract. In addition, you get plant-based protein; two hundred calories worth of steamed broccoli provides you with 20 grams of protein.
Parsley and lemon also have detoxing effects and provide your body with micro nutrients while aiding in digestion.
It’s tasty! Utilize natural sources of sugar such as blueberries and apple and make this salad a viable home-made option for yourself.
- 4 Tbsp olive oil
- 1/2 lemon, juiced
- 1/2 cup fresh parsley
- 1 green onion
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1 bag mixed cruciferous vegetables, such as kale, red cabbage and Brussels sprouts
- 1 cup shredded squash, such as butternut or kabocha squash
- 1 apple, cored and diced
- 1 cup blueberries
- 1/2 cup fresh parsley, stems removed and minced
- 1/4 cup dried goji berries
- 1 Tbsp fennel seed
- 20-30 g cooked and cooled protein per bowl, such as chicken
- Prepare the vinaigrette by adding all ingredients to a blender. Blend on high until creamy.
- Add all salad ingredients to a large bowl and top with the vinaigrette. Mix well with a baker's spatula until the salad is coated in dressing.
- Divide between 4 salad bowls. Top with optional protein and enjoy!
Pin it for a tasty lunch option!
Recipe & Photos by Sarah Steffens of Savor & Fancy
Sarah Steffens is a Personal Chef based in Los Angeles. She specializes in Paleo, Autoimmune, and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit. She shares recipes and kitchen tips at Savor & Fancy.