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Hormone-Balancing Buddha Bowls

A five Buddha Bowl recipes tailored to support women experiencing perimenopause and hormonal imbalances. These recipes focus on ingredients known for their hormone-balancing properties, rich in phytoestrogens, omega-3 fatty acids, fiber, and essential vitamins and minerals.


1. Quinoa and Chickpea


Ingredients:


  • 1 cup cooked quinoa

  • 1/2 cup cooked chickpeas

  • 1/2 avocado, sliced

  • 1 cup baby spinach

  • 1/2 cup roasted sweet potatoes

  • 1/4 cup shredded carrots

  • 2 tbsp pumpkin seeds

  • 1 tbsp hemp seeds


Dressing:


  • 2 tbsp olive oil

  • 1 tbsp apple cider vinegar

  • 1 tsp Dijon mustard

  • Salt and pepper to taste


Instructions:


  1. In a bowl, layer the cooked quinoa as the base.

  2. Add chickpeas, avocado slices, baby spinach, roasted sweet potatoes, and shredded carrots.

  3. Sprinkle with pumpkin seeds and hemp seeds.

  4. Whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper to make the dressing.

  5. Drizzle the dressing over the bowl and enjoy.


2. Tofu and Kale


Ingredients:


  • 1 cup cooked brown rice

  • 1/2 cup marinated and baked tofu

  • 1 cup kale, chopped

  • 1/2 cup steamed broccoli

  • 1/4 cup sliced cucumbers

  • 1/4 cup sauerkraut or kimchi

  • 1 tbsp sesame seeds


Dressing:


  • 2 tbsp tahini

  • 1 tbsp lemon juice

  • 1 tbsp tamari or soy sauce

  • 1-2 tbsp water (to thin, as needed)


Instructions:


  1. In a bowl, place the cooked brown rice as the base.

  2. Add baked tofu, chopped kale, steamed broccoli, and sliced cucumbers.

  3. Top with sauerkraut and sprinkle with sesame seeds.

  4. In a small bowl, mix tahini, lemon juice, tamari, and water to make the dressing.

  5. Drizzle the dressing over the bowl and enjoy.

If you don't like sauerkraut and kimchi you can use any fesh cabbage.


3. Salmon and Edamame


Ingredients:


  • 1 cup cooked wild rice

  • 1/2 cup cooked edamame

  • 1/2 grilled salmon fillet, flaked

  • 1 cup mixed greens

  • 1/2 cup shredded red cabbage

  • 1/2 cup sliced bell peppers

  • 2 tbsp chia seeds


Dressing:


  • 2 tbsp sesame oil

  • 1 tbsp rice vinegar

  • 1 tsp honey

  • 1 tsp grated ginger

  • Salt to taste


Instructions:


  1. Place cooked wild rice in the bowl as the base.

  2. Add cooked edamame, flaked salmon, mixed greens, shredded red cabbage, and sliced bell peppers.

  3. Sprinkle with chia seeds.

  4. Whisk together sesame oil, rice vinegar, honey, grated ginger, and salt to make the dressing.

  5. Drizzle the dressing over the bowl and enjoy.


4. Lentil and Beetroot


Ingredients:


  • 1 cup cooked lentils

  • 1 roasted beetroot, sliced

  • 1/2 avocado, diced

  • 1 cup arugula

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup crumbled feta cheese

  • 1 tbsp sunflower seeds


Dressing:


  • 2 tbsp balsamic vinegar

  • 1 tbsp olive oil

  • 1 tsp Dijon mustard

  • Salt and pepper to taste


Instructions:


  1. Place cooked lentils in the bowl as the base.

  2. Add roasted beetroot slices, diced avocado, arugula, cherry tomatoes, and crumbled feta cheese.

  3. Sprinkle with sunflower seeds.

  4. Mix balsamic vinegar, olive oil, Dijon mustard, salt, and pepper to make the dressing.

  5. Drizzle the dressing over the bowl and enjoy.


5. Tempeh and Sweet Potato


Ingredients:


  • 1 cup cooked millet (you can find it in Holland and Barrett)

  • 1/2 cup marinated and cooked tempeh

  • 1 cup roasted sweet potato cubes

  • 1 cup steamed kale

  • 1/2 cup grated carrot

  • 1/4 cup pomegranate seeds

  • 2 tbsp ground flaxseeds


Dressing:


  • 2 tbsp almond butter

  • 1 tbsp apple cider vinegar

  • 1 tsp maple syrup

  • 1-2 tbsp water (to thin, as needed)


Instructions:


  1. Place cooked millet in the bowl as the base.

  2. Add cooked tempeh, roasted sweet potato cubes, steamed kale, and grated carrot.

  3. Top with pomegranate seeds and ground flaxseeds.

  4. Mix almond butter, apple cider vinegar, maple syrup, and water to make the dressing.

  5. Drizzle the dressing over the bowl and enjoy.



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