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
