Healthy Snacks to Support your Hormones
Have you ever considered how the food you eat can impact your hormones?
Your diet plays a crucial role in maintaining hormonal balance within your body. Let's explore how different foods can support your hormones and overall well-being.
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Essential Nutrients for Hormone Health
Certain nutrients are essential for supporting hormone production and regulation. For example, omega-3 fatty acids found in fatty fish like salmon and flaxseeds can help reduce inflammation and support hormone production. Additionally, foods rich in zinc, such as oysters and pumpkin seeds, play a key role in hormone synthesis.
The Impact of Macronutrients
Proteins, carbohydrates, and fats are the three macronutrients that provide the body with energy. Each macronutrient plays a unique role in hormone regulation. For instance, consuming an adequate amount of healthy fats, such as avocados and nuts, is crucial for the production of hormones like testosterone and estrogen.
At Zing Wellbeing we pride ourselves on providing you with the macros and benefits of every single recipe we share.
The Importance of Fiber
Fiber is known for its digestive benefits, but it also plays a role in hormone balance. Soluble fiber, found in foods like oats and fruits, can help regulate blood sugar levels and insulin production, which are essential for hormone balance.
The Role of Phytoestrogens
Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Foods rich in phytoestrogens, such as soy products and flaxseeds, can help balance estrogen levels, especially in menopausal women experiencing hormonal changes.
The Impact of Sugar and Processed Foods
On the flip side, consuming high amounts of sugar and processed foods can disrupt hormone balance. These foods can lead to spikes in blood sugar levels and insulin resistance, which can negatively impact hormone production and regulation.
The food you eat plays a significant role in supporting your hormones. By incorporating nutrient-dense foods, essential nutrients, and fiber-rich options into your diet, you can help maintain hormonal balance and support overall health. Remember, making informed food choices can have a positive impact on your hormones and well-being.
Healthy Snacks to Support your Hormones
Try these 4 healthy snack recipes to support your hormones and overall health and wellbeing.
Cashew butter bar
Serves 12 bars (approx. 50g each)
Ingredients
- ½ cup cashew butter
- ½ cup butter
- ¼ cup maple syrup
- 1 cup mixed nuts
- ½ cup sultanas
- ½ cup pepita seeds
Method
- Line a small oven tray or glass dish with baking paper.
- Melt the cashew butter, butter and maple syrup until just coming together. Take off the heat to cool slightly.
- Put the nuts, sultanas and seeds into a large bowl and coat with the nutty butter mix. Stir to coat well.
- Pour into a lined tray and press down firmly into a bar. The tray you use will determine the thickness of your bar.
- Pop in the fridge to set for at least 2 hours.
- When ready, slice into small bars for school or work or just as a healthy treat at home. Will last 1 week in the fridge.
Benefits
A delicious and fatty bar to keep you powering through your day. This bar delivers much needed fatty acids to support appropriate hormone balance for your digestion, feeling of fullness and correct hunger signals.
Nutritional value Per serve
216 Kcal
5g Protein
21g Fat
15g Carbs
3g Fibre
Hormone Balancing Protein Shake
Serves 1
Ingredients
- ¼ cup Zing Wellbeing vanilla protein powder
- 1 tbsp. almond meal
- 1 cup frozen blueberries
- 1 cup baby spinach
- 1 cup almond milk
Method
Blend together until smooth.
Benefit
The vanilla protein powder in this recipe contributes to a high protein content. Protein is essential in the building blocks to hormonal health and blueberries add an extra punch with loads of antioxidants.
Nutritional value Per serve
206 Kcal
22g Protein
4g Fat
23g Carbs
7g Fibre
Coconut Pancakes
Serves 2
Ingredients
- Coconut oil to fry with
- 1-2 tsp maple syrup to taste
- 1 tsp ground ginger
- 2 tsp cinnamon
- 1⁄2-1 cup cashew milk or preferred milk (start slow, enough to get a smooth batter)
- 3⁄4 cup coconut flour
- 5 eggs
Method
- Add the eggs and the coconut flour to a bowl and whisk together until smooth. Add coconut cream by the tablespoon to form a thick batter. You may not need all the entire cup of liquid depending on the size of your eggs.
- Add the spices.
- Heat a frying pan with coconut oil over medium-high heat. Pour in batter to make pancakes in batches without over- crowding the pan. Small pancakes as pictured work best. Add more oil as needed.
- Once finished, drizzle over some maple syrup, add a dollop of coconut yoghurt, and garnish with some fresh fruit of your choice.
Benefits
They are high in protein and delicious fats as well as give a burst of calcium. Change it up: minus the spices and add some lemon or lime zest to the mix for a different spinor try savoury pancakes by taking away the spices and adding a handful of corn kernels, tsp of cumin and paprika, and topping with cottage cheese and fresh coriander.
Nutritional value Per serve
368 Kcal
28g Protein
22g Fat
13g Carbs
3.3g Fibre
Hormone support snack smoothie
Serves 1
Ingredients
- 1 cup cashew milk
- 1/2 frozen banana
- 1 tsp coconut oil
- 1 tsp chia seeds
- 1 tsp tahini paste
- 1 tsp LSA
- 1/2 cup frozen berries
- 2 kale leaves
Method
Blend up all the ingredients and enjoy.
Benefits
This hormone support snack smoothie can be just that, but it is also so much more. Filling and blood sugar stabilising, it can be used as a weight loss tool to replace snacks during the day or as a replacement for dessert after dinner.
It is high in protein, low in sugar and jammed with extra nutrients which will help cleanse the liver, stimulate the metabolism and fight fatigue.
Nutritional value Per serve
239 Kcal
4g Protein
13g Fat
28g Carbs
6.7g Fibre
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