We could all do with some warm comfort food right now, and nothing says ‘cosy’ quite like a filling pasta ragu. This recipe, from registered naturopathic nutritionist Jessica Shand, couldn’t be simpler to make (essentially, you just bung everything in a big pot to boil) but it packs a serious nutritional punch. 

The lentil base offers a big dose of gut-loving fibre and plant-based protein, as well as hormone-healthy nutrients such as B-vitamins, iron, magnesium, potassium and zinc. Shand also notes that the recipe uses rosemary, a herb known for “its ability to stimulate circulation and support blood stagnation, which is particularly helpful in cases of endometriosis”. There’s some evidence to suggest that rosemary can be beneficial as an anti-inflammatory at certain points of the cycle and also helps the liver to break down oestrogen, so if you do feel inflamed in the run-up to your period or know that you’re dealing with an oestrogen imbalance, it’s a good herb to add to your meals. 

Other science-backed nutritional things that might help with endo symptoms include avoiding a diet high in trans fats and red meat, eating plenty of plants, prioritising omega-3-rich foods and ensuring that your iron levels are adequate. 

• 200g mushrooms (or swap for 3 finely chopped carrots)
• 1 x jar sun-dried tomatoes (approximately 280g)
• 1 large red onion
• 1 tbsp extra-virgin olive oil
• 15g fresh rosemary
• 1 tbsp dried oregano
• 1 tbsp dried thyme
• 2 tbsp balsamic vinegar
• 4 garlic cloves, grated
• 2 tbsp tomato purée
• 400g tin tomatoes
• 1 litre vegetable stock
• 250g dried red lentils
• 2 bay leaves
• 1 red pepper
• 2 servings spelt spaghetti or pasta
• Bone broth powder (optional)

1. Start by chopping the mushrooms, sun-dried tomatoes and red onion.

2. Heat the extra-virgin olive oil in a big pot and add the chopped vegetables, along with the rosemary, oregano and thyme. Stir and cook, until soft.

3. Pour in the balsamic vinegar and add the garlic, tomato purée, tinned tomatoes and bone broth powder, if using.

4. Pour in the vegetable stock and red lentils and give everything a good stir.

5. Lower the heat, bring to a simmer and pop in the bay leaves. Cover and cook for about 45 minutes over a low heat until the lentils are tender.

6. Around 10 minutes before you’re ready to eat, cook the pasta according to the packet instructions (adding a pinch salt and glug of extra-virgin olive oil to the water). When it’s almost ready, add a little pasta water to the lentil ragu pot (don’t skip this – it makes such a difference). 

7. Serve and enjoy!

Recipe from The Hormone Balance Handbook, published by Harper Collins – out 16 January 2025. Images: Lizzie Mayson