HAPPY FAMILY HORMOMES {through food }

The word hormonal is a term normally said about women ,but after the last blog finding out about men having hormone problems too , I've decided to look at our family as a whole and try and turn us into a family of happy hormones .

While doing my research on hormones in men and women it seems our diets whether male or female have a lot to do with how our hormones react . As hormones are responsible for mood, digestion ,energy levels and even sleep if we can balance our hormones out a bit it might make our lifes a little easier .

I'm going to start by introducing happy hormone foods and make these foods into meals the whole family can enjoy together .

Hormones are produced using certain fatty acids and cholesterol , so when we miss these nutrients hormone problems happen because our bodys don't have the nutrients they need to make certain fats so the body can't rebuild cells and stabilze hormones especially in females .

here is a list of foods that help with happy hormones I've tried to pick foods that are not to unusal as I am trying to make family meals ,with having teenagers its hard to get them to try new food so I've picked foods that can be hidden in meals { the first rules of parenting after all is lying and disceit }

VEGATABLES FRUIT HERBS / SPICES NUTS / SEEDS

Asparagus Bananas Rosemary Almonds

Broccoli Blue berries Basil Walnuts

Spinach Strawberries Thyme Pecans

Cabbage Peaches Mint Brazil Cucumber Raspberries Orengano Pistachio

Kale Watermelon Cinnamon Flax seed

Peppers Apples Turneric Pumpkin seed Onions Cherries Cayenne Chia

Sweetpototoes Plums Cumin Hemp

Butternut squash Kiwi Garlic Seasame seeds

Califlower Pineapple Ginger Sunflower

Brussel sprouts Black berries Oats

Sweade Oranges

Tomatoes Carrots

Celery

OILS / FATS BEANS / PULSES MEAT / FISH POWDERS DRIED FRUIT

Coconut oil Chick peas Beef Maca Dates

Olive oil Pinto beans Lamb Cacao Apricots

Egg yolks Kidney beans Chicken Raisins

Seeds Lentils Duck Sultanas

Hemp seed oil green peas Salmon Cranberries

Flax seed oil Mackerel

Seasame seed oil Fresh tuna

THINGS WE NEED MORE OFF WITH IMBALANCED HORMONES

FOODS THAT PROVIDES THEM

CALCIUM MAGNESIUM IRON ZINC

Almonds pumpkin seeds Duck Pumpkin seeds

Apricots Potatoes Sardines Beef

Blackberries Bananas Lamb Lamb

Kidney beans Broccoli Spinach Chicken

Cinnamon Almonds Kidney beans Cacao powder

Oranges Spinach Chick peas yogurt

Swede Yellow corn Pumkin seeds

Sage Oat

Brown rice Beef

Salmon Strawberries

Spearmint Dark chocolate

Cacao

Rosemary was my herb of the week on my instergram feed which made me think of the recipe below.

My first recipe is a family favorite already but haven't done it for a long time . It’s a Lorranine Pascale recipe out of her home cooking made easy book .

DECADENT ROSEMARY & WORCESTERSHIRE SAUCE SHEPHERDS PIE

INGREDIENTS VITAMINS minerals

2 med red onions C / B6 MAGNESIUM

3 to 4 tbs balsamic vinegar

2 carrots diced A / K / B6 FIBRE

1/2 a swede diced C / E / K /B6 CALCIUM / IRON / ZINC

1 celery stick diced K / C / B6 FIBRE

2 sprig of rosemary finely chopped B6 IRON

1lb of minced lamb B12 IRON / CALCIUM

2 tbs of tomato puree

3 to 4 tbs worcestershire sauce

200 ml of wine or stock

salt and pepper

1 bay leaf

5 med potatoes C / B6 IRON / FIBER

swede is not in original recipe but added it for hidden nutrrients

METHOD

Heat olive oil in a pan add onions and cook for a few mins until soft . Add balsamic turn up heat till evaporated , add carrots, swede , celery and rosemary cook for few mins . Add lamb cook till brown

Pre heat oven to 180oC gas mark 4

Add tomatoe puree worcestershire sauce , wine or stock salt and pepper bayleaf and simmmer for 30 mins

slice and boil potatoes for 20 mins , drain and mash with butter ,salt ,pepper and nutmeg leave to cool

tip meat mixture into casserole dish and put potatoe on top then put pie in the oven for 20 to 30 mins

I served mine with vitamins minerals

Broccoli E / A / C / K / B6 calcium / magnesum / Iron

Califlower C / K / B6

Kale A / C / K / B6 Calcium

EXTRA Carrots

I also made homemade yorkshire pudding if you are intrested in my recipe for yorkshire pudding and how I get them to rise everytime , follow me on instergram @ zen.mum to find out

NEXT MONTH

Happy hormone Breakfast / Lunch / Snack