Hormone-Balancing Recipe: Lentil and Spinach Power Bowl

Nutritionist Approved Recipes for Hormone Balance

This delicious, nutrient-dense power bowl is one of my favourites to meal prep. It's created with nutrient dense ingredients that can support hormone balance naturally.

Packed with fibre, plant-based protein, and healthy fats, it’s perfect for midlife women looking to nourish their bodies and support hormonal health.

Lentil and Spinach Power Bowl Recipe

Ingredients:

For the Bowl:

• 1 cup cooked lentils (high in folate and iron, great for energy and hormone production)

• 2 cups fresh spinach (rich in magnesium and antioxidants)

• 1/2 medium avocado (a source of healthy fats to support hormone production)

• 1/4 cup grated carrots (provides beta-carotene, which supports progesterone levels)

• 1/4 cup purple cabbage, shredded (rich in phytonutrients and fibre)

• 1 tbsp pumpkin seeds (loaded with zinc, which supports ovarian health)

• 1 tbsp sesame seeds (high in lignans that help balance oestrogen levels)

For the Dressing:

• 2 tbsp extra virgin olive oil (a source of anti-inflammatory fats)

• 1 tbsp lemon juice (helps with liver detoxification, which aids in hormone metabolism)

• 1 tsp Dijon mustard

• 1 tsp raw honey (optional, for a touch of sweetness)

• Pinch of sea salt and black pepper

Instructions:

1. Cook the lentils according to package instructions and set aside to cool slightly.

2. Arrange spinach as a base in a large bowl or plate.

3. Add the cooked lentils, avocado slices, grated carrots, and shredded purple cabbage.

4. Sprinkle pumpkin seeds and sesame seeds over the bowl.

5. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper to make the dressing.

6. Drizzle the dressing over the bowl and toss gently.

7. Serve immediately and enjoy the nutrient-packed goodness!

Why the Lentil and Spinach Power Bowl is a Hormone-Balancing Superstar

This power bowl is not just a meal; it’s a nutrient-packed strategy for supporting your hormonal health, especially during perimenopause or if you have PCOS.

Here's why each ingredient matters:

1. Lentils: These tiny legumes are an excellent source of plant-based protein and fibre. The protein helps stabilise blood sugar levels, which is essential for balancing insulin—a hormone that, when out of whack, can lead to weight gain and cravings. Lentils are also rich in iron and folate, nutrients that support energy and hormone production, especially during the menstrual cycle.

2. Spinach: As a leafy green, spinach is loaded with magnesium, a crucial mineral that helps alleviate PMS symptoms and promote relaxation. Magnesium also plays a key role in regulating cortisol, your body’s stress hormone.

3. Avocado: Healthy fats are the building blocks of hormone production, and avocado provides a rich dose of monounsaturated fats. These fats also help keep you feeling full, preventing overeating and supporting stable energy levels.

4. Carrots: Carrots are high in beta-carotene, which the body converts into vitamin A. This vitamin is essential for supporting ovarian health and improving progesterone levels, which can help with cycle regularity.

5. Purple Cabbage: The vibrant colour of purple cabbage indicates its high phytonutrient content. These compounds assist in liver detoxification, a critical process for eliminating excess hormones like oestrogen.

6. Pumpkin and Sesame Seeds: These small but mighty seeds are rich in zinc and lignans, respectively. Zinc supports ovarian health and aids in progesterone production, while lignans in sesame seeds help balance oestrogen levels by modulating its metabolism.

7. Dressing Ingredients: The olive oil provides anti-inflammatory benefits, lemon juice supports liver detoxification, and raw honey offers a touch of natural sweetness without spiking blood sugar levels excessively. The Dijon mustard adds a flavourful punch while contributing selenium, a trace mineral that supports thyroid health.

   
   
   
   

Tips to Customise Your Power Bowl:

• Add More Protein: Include a boiled egg or grilled chicken for extra protein, especially if you’re particularly active.

• Boost Fibre: Toss in some cooked quinoa or chickpeas for an extra fibre kick.

• Swap Greens: If you’re out of spinach, kale or Swiss chard are excellent substitutes.

• Make It Vegan: Skip the honey in the dressing or use a plant-based sweetener like maple syrup.

• Prep Ahead: Cook the lentils and chop the veggies in advance for a quick, hassle-free assembly during busy weekdays.

Online Nutrition Programmes for Women's Health & Weight Loss

I am a BANT registered nutritionist based in Manchester, specialising in metabolic health and weight loss for PCOS and women over 40. I provide online nutrition advice and functional testing for women across Manchester, the UK and Europe. Book your FREE no-obligation introductory call to find out more.

For more tips on healthy eating and simple nutritionist approved recipes for health and weight loss or meal plans, get in touch with me or check out my Midlife Reset nutrition programmes, designed to help busy women lose weight naturally and maintain their health from perimenopause to menopause and beyond.

Try my other delicious nutritionist approved recipes here.