"Anti-Inflammatory Vegetarian Recipes for Hormone Balance”
🥗🌿 7 Vegetarian Anti-Inflammatory Recipes
Created by Padma Kathi | Holistic Nutrition Coach & Naturopath
🥒 1. Spiced Quinoa & Chickpea Salad
🌟 Health Benefits:
A cooling, protein-rich salad ideal for reducing inflammation and balancing blood sugar levels. Great for PCOS, thyroid, and gut health.
🧪 Ingredient Benefits:
- Quinoa – Plant-based complete protein and fiber
- Chickpeas – Stabilize blood sugar and support satiety
- Cucumber & Bell Peppers – Hydrating and rich in antioxidants
- Cumin & Lemon – Aid digestion and detox
📝 Ingredients:
1 cup cooked quinoa
½ cup boiled chickpeas
¼ cup each: cucumber, red bell pepper, red onion
1 tbsp olive oil
1 tsp lemon juice
¼ tsp cumin powder
Himalayan salt to taste
Chopped cilantro or parsley
👩🍳 Directions: Combine all ingredients. Toss with olive oil, lemon, cumin, and salt. Chill or serve fresh.
🥬 2. Tofu & Broccoli Stir Fry (No Soy Sauce)
🌟 Health Benefits:
This stir fry is protein-rich, low-inflammatory, and soy-free. Excellent for energy, hormonal support, and detox.
🧪 Ingredient Benefits:
- Tofu – High in protein (choose non-GMO, organic)
- Broccoli & Peppers – Help liver detox excess estrogen
- Turmeric & Lime – Anti-inflammatory and alkalizing
📝 Ingredients:
1 cup tofu cubes
1 cup broccoli
½ cup each: bell peppers, carrots, snap peas
1 tsp sesame oil
Sauce:
1 tbsp almond butter
1 clove garlic (minced)
1 tsp lime juice
Pinch of turmeric
👩🍳 Directions: Sauté tofu. Stir fry veggies, add sauce. Return tofu. Top with pumpkin seeds.
🥣 3. Avocado Hummus Bowl
🌟 Health Benefits:
Cooling, grounding, and gut-friendly bowl. Provides good fats for hormone production and skin glow.
🧪 Ingredient Benefits:
- Avocado – Loaded with monounsaturated fats
- Hummus – Protein + fiber combination
- Beets & Tomato – Rich in antioxidants
📝 Ingredients:
2 tbsp hummus
½ avocado (mashed with lime & pink salt)
½ cup chopped cucumber, tomatoes, grated beet
Drizzle of flaxseed or olive oil
Topping: roasted sunflower/hemp seeds
👩🍳 Directions: Layer hummus, avocado, veggies. Drizzle oil. Sprinkle seeds. Serve chilled.
🥬 4. Moong Dal Veggie Pancakes (Indian Fusion)
🌟 Health Benefits:
A high-fiber, protein-rich meal ideal for balancing blood sugar and boosting digestion.
🧪 Ingredient Benefits:
- Green Moong Dal – Light on digestion, balances Kapha
- Ajwain & Ginger – Relieve bloating and indigestion
- Spinach & Carrot – Add minerals and antioxidants
📝 Ingredients:
1 cup soaked green moong dal (blended)
½ cup grated carrots
¼ cup spinach, onion, 1 tsp ginger
½ tsp cumin seeds, ajwain, pink salt
👩🍳 Directions: Blend dal, mix in veggies and spices. Spread like pancake/dosa. Cook with ghee. Serve hot.
🥣 5. Chia Seed Pudding
🌟 Health Benefits:
This hormone-balancing snack supports adrenal health and stabilizes blood sugar.
🧪 Ingredient Benefits:
- Chia Seeds – High in omega-3 and fiber
- Cinnamon – Balances blood sugar
- Ashwagandha (optional) – Adaptogen for hormonal stress
📝 Ingredients:
2 tbsp chia seeds
1 cup almond/oat milk
½ tsp cinnamon
1 tsp stevia or 1 soft date
1 tbsp chopped almonds
2 tbsp berries
Optional: ½ tsp ashwagandha or maca
👩🍳 Directions: Mix everything. Soak overnight. Top with nuts and berries before serving.
🥗 6. Avocado & Sprouts Power Bowl
🌟 Health Benefits:
Energizing, light meal rich in enzymes, good fats, and fiber. Helps regulate digestion and hormones.
🧪 Ingredient Benefits:
- Sprouts – Enzymes and chlorophyll boost cell regeneration
- Avocado – Supports estrogen balance
- Carrot & Cucumber – Alkalizing and refreshing
📝 Ingredients:
½ cup alfalfa/mung sprouts
½ avocado, sliced
¼ cup cucumber & carrot
Juice of ½ lime
Sprinkle of sesame & sunflower seeds
👩🍳 Directions: Mix all ingredients. Add lime and seeds just before serving.
🍠 7. Roasted Sweet Potato with Tahini Dressing
🌟 Health Benefits:
This sweet-savory dish supports progesterone, mood balance, and gut lining healing.
🧪 Ingredient Benefits:
- Sweet Potato – High in beta-carotene and fiber
- Tahini – Rich in calcium and healthy fats
- Cumin & Garlic – Boost digestion
📝 Ingredients:
1 medium sweet potato (with skin)
1 tbsp tahini
Juice of ½ lemon
1 garlic clove (crushed)
Pinch of pink salt + cumin
½ cup kale or arugula
👩🍳 Directions: Roast sweet potato slices at 200°C for 25–30 mins. Mix dressing. Serve over greens.
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