Three Healthy Recipes for Women’s Health

Let your food be your medicine!

By: Sarah Hung, ND, MSOM, L.ac.

One of the major tenets of Naturopathic and Traditional Chinese medicine is that food can not only be nourishing and filled with the nutrients that we need, but it can also effect biochemical processes that occur in our bodies, including hormones. Below are three delicious and hormone health supporting recipes for any time of the year.

Shredded Beet and Carrot Salad

Root vegetables such as beets and carrots are nutrient rich with a wide range of beneficial properties, including assisting the liver better metabolize excessive estrogen. Beets, in particular help support blood vessel health, cardiovascular health and are rich in iron. Carrots additionally support digestive and hormonal health and are rich in an antioxidant known as beta carotene. 

During winter months, sauteing or roasting the vegetables can improve their overall tonifying qualities and help prevent digestive upset from eating too many raw foods.

Ingredients:

• 2 tablespoons freshly squeezed orange juice

• 2 teaspoons freshly squeezed lemon juice

• 2 teaspoons extra-virgin olive oil n ½ teaspoon minced fresh ginger

•  ¼ teaspoon sea salt n 1 cup peeled and shredded carrot

•  1 cup peeled and shredded red beet

•  2 tablespoons chopped fresh mint

Directions: Whisk the orange juice, lemon juice, olive oil, ginger, and salt together until thoroughly combined. Put the carrots in a mixing bowl, drizzle with half of the dressing, and toss until evenly coated. Place the carrots on one side of a shallow serving bowl. Put the beets in the mixing bowl, drizzle with the remaining dressing, and toss until evenly coated. Place the beets in the serving bowl next to the carrots for a beautiful contrast of red and orange. Top with the chopped mint before serving.

*Courtesy of the Institute of Functional Medicine (www.ifm.org)

Tahini and Date Fudge:

Natural dates provide a tonifying and lower glycemic option to refined sugar. Tahini is a source of essential fatty acids (EFA’s), which is an important nutrient for hormone regulation and helps support healthy levels of inflammation.
Instructions: To make this yummy treat, you will need a 5”x5” pan, enough for about 4 servings (which would include about 3 to 4 dates/serving).
Ingredients:
• 3/4 cup dates (I use deglet and medjool in this recipe - you can use either or both)
• 1/4 cup good quality dark chocolate cocoa powder - unsweetened or semi-sweet per your taste preference. You’ll need a little extra if you roll these into ‘bites’ (balls” and want to dust those with cocoa powder.
• 1/4 to 1/3 cup tahini (enough to make it into a fudgy paste)
• 1/2 tsp vanilla extract

Line the pan with parchment paper which makes it easier to remove and serve the fudge.
Keeps about 5 or so days in the fridge in a covered glass container.

*Courtesy of Dr. Aviva Romm, MD (www.avivaromm.com).

Warm Gingerbread Smoothie

Ginger is considered a warming, tonifying and immune supportive herb in Traditional Chinese medicine. Additionally, blackstrap molasses is an excellent food-based source of iron that can improve symptoms of iron deficiency and anemia, most common in women in of childbearing years.

Ingredients:

• 1 cup unsweetened vanilla almond milk

• 1 Tbsp. nut/seed butter*

• 1 – 2 Tbsp. unsulphured blackstrap molasses**

• 1/3 cup rolled oats

• 1/2 tsp ground cinnamon

• 1/2 tsp ground ginger

• ½ tsp. vanilla extract

• pinch of salt (optional, but recommended)

Instructions:

1.   The night before, add all ingredients to the bowl of your blender and give it a stir to ensure that everything is well combined. Cover and place in fridge for at least 3 hours, preferably overnight. This step isn’t absolutely necessary, but allowing the oats to soak for a few hours will make them easier to blend and give you a smoother, creamier smoothie.***

2.   When ready to eat, blend on high until oats are fully broken down and a smooth and creamy consistency is reached.

3.   Transfer the smoothie to a small saucepan set over medium heat and bring to a simmer or boil, depending on how hot you want it. If the smoothie is too thick, add an extra splash of almond milk until desired consistency is reached.

4.   When your smoothie reaches your preferred temperature, transfer it to a heat-safe glass, garnish with toppings of choice, and enjoy!

*Courtesy of www.runningwithspoons.com

Bon Appetite and enjoy!