Whether we’re pre-menstrual, post-menstrual or don’t have periods at all, we all have a natural hormonal balance and fluctuations that can affect how we feel day to day. Hormones are our body’s chemical messengers, and it’s normal for our levels to shift in response to different life phases, such as before or after our period, during pregnancy and before menopause.

And while we can’t alter our hormone balance, diet is one of the biggest ways we’re able to support hormone health and influence our overall wellbeing. “There are many elements to consider when we are looking to support hormonal health,” acknowledges nutritionist Hannah Hope. “But looking at diet in particular, we should aim to include protein with every meal for blood sugar balance, and fibre to aid hormonal clearance.

“Cruciferous vegetables, such as broccoli, cauliflower and rocket, are also important for hormonal health, as they can support the production and movement of oestrogen around the body, for example.”

With this in mind, we’ve created a delicious three-course meal to tantalise your tastebuds and support hormonal wellbeing. And best of all – it’s entirely plant-based. 

Broccoli salad

“This salad is full of so many nutrients and will last for a few days in the fridge,” says Hope. “It’s high in fibre so great for gut health, while the garlic is antioxidant and anti-inflammatory. Added pumpkin seeds provide a source of zinc, which helps to regulate hormone release and can reduce menstrual pain.”

Ingredients for 4 servings

• 1 head of broccoli
• ½ diced red onion
• 100g dried cranberries
• 100g sliced radish
• 1 clove of garlic minced

Dressing

Sweet potato, chickpea and spinach curry

“Sweet potatoes contain a whole host of nutrients that may support the natural production of the hormone progesterone, whilst the anti-inflammatory spices ginger and turmeric may promote better overall hormone balance,” says registered nutritionist Eva Humphries. “And the good news doesn’t stop there: chickpeas are a source of vital hormone-balancing fibre and also contain phytoestrogens, aka plant compounds that may assist with oestrogen balance.”

Ingredients

• 1 large sweet potato, peeled & cubed
• 1 tin of chickpeas
• 1 tin of full-fat coconut milk
• 100g of spinach
• 1 green pepper, roughly chopped
• Thumb size piece of ginger, peeled & roughly chopped
• 2x turmeric root, roughly chopped
• 1 onion, roughly chopped
• 2 cloves of garlic, sliced
• 1 chilli (optional)
• Fresh coriander & black rice to serve
• Sea salt & black pepper to season
• Oil for cooking

Method

1. Pop a frying pan on a medium heat. Add a splash of oil & the cubed sweet potato.
2. While the sweet potato is cooking, make the curry paste by blending the pepper, onion, ginger, turmeric, garlic & chilli with a splash of water until smooth.
3. Pour the curry paste over the sweet potato and cook for a couple of minutes until thickened.
4. Season well then add the coconut milk.
5. Let it bubble on a medium heat until the sweet potato is cooked.
6. Stir in the chickpeas and spinach.
7. Season again and cook just enough for the spinach to wilt.
8. Serve with black rice and fresh coriander.

Vanilla cashew cream, raspberry and tahini chocolate sauce topped with crumbly oat cookies

Show us a better vegan dessert – we’ll wait.

“Cashews, flax seeds and fibre are hormone-healthy ingredients, all of which are utilised in abundance by this tasty little recipe,” says Humphries. “Cashews are a great source of the mineral magnesium. This essential mineral plays a role in the production of hormones so getting a sufficient quantity of it daily should be a priority for hormone balance.

“Flax seeds and fibre may assist with the detoxification of ‘old’ hormones. This is crucial because once a hormone has done its job, we want to get rid of it so it doesn’t recirculate.”

Ingredients

For the cashew base

• 150g of cashews, soaked in boiling water for 30 minutes
• 6 medjool dates
• a few drops of vanilla
• a pinch of salt

For the raspberries

• 1 punnet of raspberries
• ½ tablespoon agave

For the chocolate sauce

• 2 tablespoons of tahini
• 1 teaspoon of soy sauce (trust the process)
• 1.5 tablespoons of raw cacao or 2 tablespoons of good quality cocoa
• 3 tablespoons of agave
• a few drops of vanilla
• 2 tablespoons of water

For the oat cookies

• 50g of oats
• 25g of flax seeds
• 2 tablespoons of coconut oil
• 2 tablespoons of agave
• ½ teaspoon of ground cinnamon
• a pinch of sea salt

Method

1. Put the oven on 180ºC.
2. Line a baking tray with baking paper.
3. Melt the coconut oil in a small pan.
4. Blend the oats and flax seeds in a blender or coffee grinder until it turns into flour.
5. Mix everything together in a cereal bowl.
6. Take a heaped teaspoon of the mixture. Pop it on the baking tray. Repeat until all of the mix is gone.
7. You should have 6-8 blobs, just make sure to leave some space between them because they will spread out.
8. Bake in the oven for 10-15 minutes until golden.
9. Meanwhile, drain the cashews, pop everything in a high-speed blender and add just enough cold water to cover the cashews halfway.
10. Blend until it is the consistency of yogurt, add a splash more water if needed.
11. Mix all the ingredients for the chocolate sauce in a bowl until silky.
12. Take 6 raspberries out of the punnet.
13. Mash the rest with a fork to form a rough puree. Adjust the taste with some agave if it’s too acidic.
14. Divide the cashew cream between two bowls.
15. Add a heaped tablespoon of raspberry puree, roughly stir in.
16. Ladle over a tablespoon of chocolate mix.
17. Top with the raspberries and a couple of crumbled cookies.

Images: Getty; Eva Humphries