As a component of our multifaceted approach to hormonal beauty and wellness, what we eat has a profound effect on our overall hormonal balance, our mood, and the vitality of our appearance. From our twenties onward, waning estrogen takes a toll on our overall vitality. We can mimic the look-good, feel-good effects of estrogen by looking to the plant world and a fabulous source of vitality called phytoestrogens. These vital molecules are found in the seeds, roots and sometimes the bark of plants, and are concentrated in foods we can easily incorporate including beans, nuts and legumes. Read more about the benefits of phytoestrogens.
Thankfully, it's quite easy to modify your favorite recipes to incorporate more phytoestrogens in your diet. Get started with these three recipes from our team's personal kitchens. Enjoy!
Pumpkin Seeds - about 2 tablespoons
Sunflower Seeds - about 2 tablespoons
Flax Seeds - about 1 tablespoon
Fresh Basil leaves (no stems) roughly chopped with a knife - approximately 1 cup
Fresh Cilantro bunch roughly chopped with a knife - approximately 1 cup
Fresh Parsley bunch - leaves only. Remove leaves from stem & discard stems - approximately 1 cup
Olive Oil - approximately 1/2 cup plus one teaspoon
4 Garlic cloves minced
Grated Parmesan Cheese - 1/2 cup
Pinch of salt
Brazil Nuts sliced (rich in selenium) - 1 tablespoon
Almonds sliced - 1 tablespoon
Step 1: In a food processor, first add the pumpkin, sunflower and flax seeds & brazil and almond slices (if using). Pulse & chop for about 15 seconds until the seeds and nuts are a bit broken.
Step 2: Add the basil leaves, cilantro & parsley leaves + olive oil. Blend at high speed until the greens are smooth. Texture from seeds and nuts will remain. Add more olive oil as needed.
Step 3: In a small pan, sauté the minced garlic in a teaspoon of olive oil for about 2 minutes until slightly soft. (This step removes the sharp garlic bite)
Step 4: Add the sauteed garlic, parmesan cheese & salt to the pesto mixture in the food processor and pulse several times, just enough to blend.
Serve with crudité, or my favorite, roasted carrots.
1 cup chickpea flour
1 cup almond flour
1 tsp baking soda
½ tsp sea salt (iodized is best)
1 cup hot water
¼ cup monk fruit sweetener
¼ cup coconut oil
1 tsp vanilla
½ tsp almond extract
½ cup sugar-free organic applesauce
½ cup dark chocolate chips
Step 1: Preheat the oven to 350 F
Step 2: Grease muffin pan or use silicone muffin cups
Step 3: Combine the dry ingredients and set aside
Step 4: Mix wet ingredients and stir well
Step 5: Fold wet ingredients into dry ingredient mixture and mix until smooth
Step 6: Add chocolate chips
Step 7: Gently pour into muffin cups 3/4 full, you may have to spoon in the chips to evenly distribute
Step 8: Bake for 30-35 minutes or until done with toothpick test (will be golden brown)
Let cool for 10 minutes and serve. Best served warm
1 1⁄2 cups coconut milk
1 ripe banana
1 cup fresh pomegranate seeds
1 tablespoon chia seeds
Step 1: Add the coconut milk, pomegranate seeds, chia seeds and bananas to your blender.
Step 2: Blend at high speed until the texture is smooth and the pomegranate and chia seeds are fully blended.
Step 3: Enjoy the balancing, brightening and skin calming effects of a delicious phytoestrogen-rich smoothie!