Healthy Hormone Nourishing Bowl Series 3

This protein-packed bowl will leave you full for hours while also providing extreme nourishment and balance to your hormones

Everyone’s favorite phrase when they hear that I’m a vegan is how do you get your protein.

In lame-ins terms, there is just as much of an abundance of amino acids (the building blocks of protein) in plants, as there is in meat products. Society just wants us to believe that meat is protein and milk is calcium. However, plants often provide a cleaner version of these 2 nutrients, while ALSO boasting benefits for the whole body.

For vegans however, we have to be aware of the 9 essential amino acids. This means that just eating legumes with veggies does not provide us with a full source of protein. In order to mimic the protein concentration found in meat and egg products, vegans must consume a whole grain with a legume or soy product.

For example, pairing oats with a nut butter, or brown rice and chickpeas, or tofu scramble and whole grain bread. These hit the mark on all 9 essential amino acids, providing whole protein nourishment.

However, there is one plant products that nails it all. Quinoa is a full source of all 9 amino acids, making it a nutrient powerhouse.

This bowl I created hits that marker on the head. With 2 plant proteins paired with veggies for fiber + quinoa for grains AND protein + a delicious home-made sauce, this bowl makes for a perfect whole foods lunch or dinner meal.

Let’s look at some of the ingredients in detail and how they support healthy hormone balance in the body:

Chickpeas/ Garbanzo Beans: A lot of women suffer from low estrogen production which can lead to more symptoms of PMS and menopause. Chickpeas are good sources of phytoestrogens that mimic the estrogen made in the body to balance out the deficiency. They also support healthy digestion by providing the body with soluble fiber and strengthens bone density.

Quinoa: Quinoa contains iron, fiber, protein, and all nine important amino acids. Unlike other foods, quinoa can regulate blood sugar levels and helps to balance the hormones. Quinoa can also help to regulate cortisol levels.

Acorn Squash: With fiber and the antioxidant beta carotene, squash can help balance hormones and benefit both egg and sperm health by protecting against free radical damage

Brussel Sprouts: The active ingredients found in Brussels sprouts, Indole-3-carbinol (13C) and 3,3-diindolylmethane (DIM) are found to effectively metabolize estrogen. Digesting cruciferous veggies like Brussels sprouts aid the body to break down estrogen into “good” estrogen. These “good” estrogens are used to protect us from disease, keeping our skin, heart, and brain healthy and thriving.

Arugula: Like most other cruciferous vegetables, arugula is packed with hormone-balancing nutrients, such as magnesium and B vitamins.

Recipe

Serving: 1

Make Time: 25 minutes

Ingredients:

• 1/2 cup quinoa, cooked

• 1/2 cup roasted chickpeas

• 4-7 slices of acorn squash

• 1 cup cauliflower, roasted,

• 3/4 cup brussel sprouts, roasted

• 1/2 cup tofu cubes

• 1 cup arugula

• sprigs of rosemary

• salt and pepper

• 1 tsp paprika

• 1 tbsp olive oil

Sauce:

• 1/2 cup cashews, soaked

• 1 tbsp apple cider vinegar

• 1 tbsp maple syrup

• 1/2 tbsp mustard

• 1/4 tbsp lemon juice

• 1/4 tsp salt

• 1/4 tsp garlic powder

Instructions:

Step 1: Preheat oven to 350F.

Step 2: Open the can of chickpeas, rinse, and add to a baking sheet. On the same baking sheet or separate, add the sliced acorn squash, chopped brussel sprouts, and cauliflower. Season with salt, pepper, paprika, and rosemary sprigs. Roast in the oven for 15-20 minutes or until browned.

Step 3: Cube the tofu and season with salt, pepper, and olive oil. Add to the oven on a baking sheet and roast for 15 minutes, flipping sides halfway.

Step 4: Make quinoa according to packaging.

Step 5: Make the sauce by combining all the ingredients into a blender and blend until smooth.

Step 6: Assssemble the bowl with the arugula, quinoa, chickpeas, tofu, acorn squash, cauliflower, and brussel sprouts. Drizzle as much dressing as desired on top. Enjoy!