Spiced Cruciferous delight – A Gut and Liver Feast

#hormonalnutrition #womenshealth #estrogendominance #perimenopause #healthyrecipes

Stepping into the world of integrative nutrition feels like unlocking the door to natural healing. As the ancient Greek philosopher Hippocrates wisely said, “Let food be thy medicine and medicine be thy food.” I’ve experienced firsthand how true this is. For me, embracing hormone-focused nutrition was the key to overcoming estrogen dominance—a condition I unknowingly battled since my teens, only to have it properly addressed in my 40s by a wonderful functional medicine doctor.

Here’s the kicker: 90% of my healing journey was powered by food. The right foods have the power to nourish, support, and even heal your body by addressing deficiencies and restoring balance. Our cells are designed to regenerate and heal, but in today’s world, we often rely too heavily on pills, leaving little room for our bodies to do the miraculous work they’re built for.

This brings me to today's recipe—a celebration of cruciferous vegetables, the unsung heroes of hormone health.

Why Cruciferous?

Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are nutritional powerhouses. They’re packed with glucosinolates, compounds that break down into indole-3-carbinol (I3C) and sulforaphane when consumed. These nutrients play a crucial role in liver detoxification, particularly in Phase I and II detox pathways, which help your body metabolize and eliminate excess estrogen. Add to that their high fiber content—perfect for supporting healthy digestion—and you’ve got the ultimate ally for achieving hormonal balance.

The Recipe: Stir-Fried Cruciferous with Garam Masala

Serves: 4

But Wait—Before You Say, “No Thanks!”

Let me stop you right here.

1. If you’ve been eating boiled broccoli or cauliflower your whole life, you have every right to think they’re gross (because I do too!).

   
   

2. If you think veggies are bland, it’s because you haven’t discovered the magic of spices yet. Trust me, the right seasoning can transform these humble veggies into a flavor-packed dish you’ll actually look forward to.

Ingredients

• 2 cups broccoli florets

• 2 cups cauliflower florets

• 2 chives, chopped

• 1 zucchini, diced

• 2 cups Brussels sprouts, halved

• 3 garlic cloves, finely chopped

• 2 tbsp coconut oil (organic, unrefined)

• 1 tbsp garam masala

• 1 cup fresh basil leaves

• ¼ cup almonds

• 1 tbsp sesame oil

Instructions

1. Preheat a wok over medium-high heat for 2 minutes.

2. Add the coconut oil, garam masala, and garlic. Stir for a few seconds to release the aroma.

3. Add all the vegetables and stir-fry on high heat for 3 minutes, keeping the veggies crisp and vibrant.

4. Remove from heat promptly to avoid overcooking. Transfer the veggies to a glass container.

5. Serve hot or cold, garnished with fresh basil leaves, almonds, and a drizzle of sesame oil for a perfectly balanced flavor.

Pro Tip: Store leftovers in a glass container in the refrigerator for up to 3 days.

Mindful Eating Tips

Enjoying this recipe is about more than just taste—it’s about creating a moment for yourself. Eat slowly, savor each bite, and pay attention to the textures and flavors. As you eat, visualize the nutrients repairing your cells, supporting your liver, and fueling your energy. This is how food becomes a healing ritual.

I hope this recipe becomes one of your favorites, just as it is for me. Remember: with the right foods and mindful eating, you can nourish your body and feel better than ever.

Here’s to your health!