Gang, we know how busy you are, and as a result, your nutrition can take a back seat. And, let’s be honest, shopping, planning nutritious meals, and then cooking them isn’t the most fun way to spend your free time. But if you’re looking for ways to give your hormones a bit more love through diet, and still want to eat good food, Hormona’s in-house Nutritionist Megan Hallett is here to help! Here are her top 10 tips for easy nutrition.
Easy nutrition: Simple and delicious
When it comes to making sure you’re getting the right nutrition for you, we wouldn’t blame you for thinking that it’s a lot of effort for food that you never want to eat. But, as my tips show, easy nutrition comes from choosing fab additions for your regular meals. And that means you’ll save on cooking time as well! Better nutrition and more time for other stuff? You’re welcome!
And if you love these ideas, check out our hormone-friendly recipes on the Hormona app! They’re cycle-specific, delicious, and nutritious. They’re also exclusive to Hormona, because we don’t mess about when it comes to hormone health…
1. Dress up your dressings
We’re talking salad dressing, sauces, and pestos! Not only are they a great way to make your meal is extra tasty, but you can cram a handful of good-for-you ingredients in there, too.
Think blending avocado and a couple of green veggies into a sauce to make it extra creamy and nutrient-dense, ready to throw into a veggie-packed pasta salad. Try adding a couple of different fresh herbs, such as coriander, mint, or parsley, all of which work wonders in a homemade pesto.
If you’re prone to grabbing the same salad dressing every day for lunch, consider mixing things up with different citrus fruits, or nut butters and consider swapping olive oil for avocado oil. Your hormones love the healthy fats, and they also help you to absorb the fat-soluble vitamins in your meal.
2. Cook once, eat twice
This isn’t a new idea by any means. But we often forget that keeping things simple and aiming for consistency is the best way to ensure long-term success in any health journey.
If you get bored of cooking or run out of ideas for your meals for the week then think about making double portions to feed your future self. It’s the simplest way to reduce the time you spend cooking, while still ensuring you eat well. For example, if you’re making a curry for dinner one night, double up the ingredients and pop the leftovers in the fridge for the following evening.
3. Sprinkle seeds
When it comes to easy nutrition, this is a powerhouse tip. Seeds, such as pumpkin, sunflower, flaxseeds, and hemp hearts contain plant-based omega-3 fatty acids, fiber, and a number of vitamins and minerals including vitamin E and zinc. They can be added to your meal in a matter of seconds, easily boosting the nutritional value.
We recommend mixing up all your favorite seeds and keeping them in a jar in your kitchen, ready to add a couple of tablespoons to salads, breakfast bowls, and smoothies.
4. Mix up your whole grains and legumes
Wholegrains and legumes are one of the store cupboard staples that are highest in fiber, nourishing your gut microbiome and therefore, the rest of your body. From mental health to immunity, supporting your sleep to regulating your hormones, giving your gut some extra love is never a bad idea.
If you are stuck in a bit of a meal rut and find yourself opting for the same portion of rice with every meal, consider mixing things up and introducing a couple of new whole grains. Cooked in the same way, we’re talking colorful quinoa, buckwheat, millet, or even just different types of rice such as brown, red, black, or wild. When it comes to legumes, there are so many options to choose from, including chickpeas, black, kidney or butter beans, and lentils.
Add whole grains and legumes to salads, soups, stews, and curries to level up your meals. You could also do half-and-half portions, such as half green lentils and half brown, or half quinoa, half brown rice.
5. Hidden veggies
This tip is especially helpful if you are cooking for fussy friends, partners, or children who just don’t want to eat their veggies. But it’s also a great way for you to include more veggies in your meals too.
Finely chopping or grating cruciferous veggies such as broccoli, cauliflower, or Brussels sprouts into your grains is a great way of adding bulk to your portion of fiber and reaping the micronutrient benefits they bring.
You could also consider grating carrots or courgettes into mince-based dishes such as spaghetti bolognese or chilli, or muddling courgetti amongst your regular spaghetti.
6. Consider a veg box
When shopping, it’s easy to fall into a routine, picking up the same staples each week. Having a fruit and veg box delivered to your door could be a great way to get inspired by the seasonal produce on offer where you live, and nudging you to create meals around something new you may have not tried before.
If a delivered box isn’t your thing, maybe spend some time exploring your local farmer’s market or greengrocers and see what’s on offer. Simply adding a new seasonal item to your plate might help to get those creative juices flowing in the kitchen.
7. Include fruit in your salad
In the warmer months, livening your lunchtime salad up with a piece of fruit is a great way to introduce a number of vitamins and antioxidants to your diet. But it’ll also take the flavors in your salad to a whole new level.
Think juicy peaches in a salad with burrata. Or raspberries and blackberries in a rocket salad, or even citrus segments such as oranges, grapefruits, or preserved lemons.
8 . Add yogurt or kefir
Yogurt isn’t exclusively reversed for breakfast bowls, and in fact, it goes nicely with spiced soups, curries, and stews. We also quite like using Greek or natural yogurt instead of sour cream in dishes such as chili or homemade burritos. Not only does yogurt provide a lovely helping of probiotics, which maintain the healthy bacteria in your gut, it also contains calcium and protein which are great for your muscle and bone health.
Kefir is similar in taste to yogurt, but slightly thinner in texture. As with yogurt, it is packed full of probiotics and a great way of adding protein to your meal. If you’re new to kefir, consider adding it to your overnight oats or chia pudding, or even your breakfast smoothie.
9. Dark leafy greens
Dark leafy green vegetables, such as chard, rocket, spinach, and kale should be a staple in all kitchens in our opinion. They’re rich in a number of micronutrients, such as B vitamins, magnesium, and calcium – all key nutrients for PMS and period problems. Plus, they contain antioxidants and are a great way of adding extra fiber to your meal.
What’s more, they couldn’t be easier to add to your meals. If you’re slow cooking a comforting stew, simply add a handful at the end and watch them wilt down. Keep a bag of rocket in your fridge at all times, ready to add a handful to each of your meals. Spinach can sit in your freezer, and easily added to the blender when making a smoothie.
10. Spice things up
Experimenting with different spices is a great way to elevate your meals and make them that much more exciting. You don’t even need to change what you’re making, just mix things up by introducing new spices in the kitchen
For example: Add a teaspoon of turmeric powder to your grains as they cook to reap the anti-inflammatory benefits. A pinch of cinnamon and a grating of fresh ginger work wonders in a curry, while fennel seeds work well alongside roasted carrots, and are also great for your digestion!
