Gang, we know how busy you are, and as such, your diet 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 little more love through nutrition and still want to eat good food, nutritionist Megan Hallett of Hormona is here to help! Here are her top 10 tips for easy eating.
Easy diet: Simple and delicious
When it comes to making sure you’re getting the right nutrition for you, we wouldn’t blame you for thinking it’s a lot of effort to eat food you never want to eat. But as my tips show, easy eating comes from choosing great additions to your regular meals. And that means you’ll save cooking time too! Better nutrition and more time for other things? You are welcome!
And if you like these ideas, check out our hormone recipes the Hormona app! They are cycle specific, delicious and nutritious. It’s also exclusive to Hormona, because we don’t mess around when it comes to hormone health…
1. Put on your dressings
We’re talking salad dressings, dips and pestos! Not only is it a great way to make your meal super tasty, but you can also squeeze a handful of good-for-you ingredients in there.
Consider mixing avocado and some green vegetables into a sauce to make it super creamy and nutrient-dense, ready to toss into a veggie-packed pasta salad. Try adding a few different fresh herbs, such as cilantro, mint or parsley, which work wonders in a homemade pesto.
If you’re prone to eating the same salad dressing every day for lunch, consider mixing things up with different citrus or nut butters, and consider swapping olive oil for avocado oil. Your hormones love healthy fats and they also help you absorb the fat-soluble vitamins in your meal.
2. Cook once, eat twice
This is not 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’re bored of cooking or running out of ideas for your meals for the week, consider making double portions to feed your future self. It’s the simplest way to cut down on the time you spend cooking while ensuring you’re eating well. For example, if you’re making a curry for dinner one night, double the ingredients and refrigerate the leftovers for the next night.
3. Sprinkle with seeds
When it comes to easy eating, this is a tip. Seeds, such as pumpkin, litmus, flaxseeds, and hemp hearts they contain plant-based omega-3 fatty acids, fiber and a range of vitamins and minerals, including vitamin E and zinc. They can be added to your meal in seconds, easily boosting their nutritional value.
We recommend mixing up all your favorite seeds and keeping them in a jar in your kitchen, ready to add a few tablespoons to salads, breakfast bowls and smoothies.
4. Mix in whole grains and legumes
Whole grains and legumes are one of the pantry staples that are higher in fiber, nourishing your gut microbiome and therefore the rest of your body. From mental health to immunity, supporting your sleep regulating your hormonesgiving your gut a little extra love is never a bad idea.
If you’re stuck on a meal rut and find yourself choosing the same serving of rice with every meal, consider mixing things up and introducing some new whole grains. Cooked in the same way, we are talking about colorful quinoa, buckwheat, millet or even 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 beans, kidney beans or butter beans, and lentils.
Add whole grains and legumes to salads, soups, stews and curries to enhance your meals. You could also do half portions, like half green lentils and half brown, or half quinoa, half brown rice.
5. Hidden vegetables
This tip is especially helpful if you’re cooking for fussy friends, coworkers, or kids who just don’t want to eat their vegetables. But it’s also a great way to include more vegetables in your meals.
Chop or grate cruciferous vegetables like broccoli, cauliflower or Brussels sprouts into your cereal is a great way to bulk up your fiber serving and reap the micronutrient benefits they provide.
You could also consider grating carrots or zucchini into mincemeat-based dishes like spaghetti bolognese or chili, or mixing zucchini into your regular spaghetti.
6. Consider a vegetable box
When shopping, it’s easy to fall into a rut, picking up the same staples every week. Having a box of fruit and vegetables delivered to your door could be a great way to get inspired by the seasonal produce on offer where you live and prompt you to build meals around something new you might not have tried before.
If a delivered box doesn’t appeal to you, maybe spend some time exploring your local farmer’s market or grocery store and see what’s on offer. Simply adding a new seasonal item to your plate can help get those creative juices flowing in the kitchen.
7. Put fruit in your salad
In the warmer months, livening up your lunchtime salad with a piece of fruit is a great way to introduce a range of vitamins and antioxidants into your diet. But it will also elevate the flavors in your salad to a whole new level.
Think juicy peaches in a burrata salad. Or raspberries and blueberries in an arugula salad, or even citrus pieces like oranges, grapefruit or preserved lemons.
8. Add yogurt or kefir
Yogurt isn’t just reversed for breakfast bowls, and in fact, it goes great with spiced soups, curries and stews. We also like to use Greek or natural yogurt instead of sour cream in dishes like chili or homemade burritos. Not only does yogurt provide a wonderful helping of probiotics, which maintain healthy bacteria in your gut, but 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 full of probioticsand a great way to add protein to your meal. If you’re new to kefir, consider adding it to your oatmeal or chia pudding, or even your morning smoothie.
9. Dark leafy greens
Dark leafy greens like chard, arugula, spinach and kale should be a staple in all kitchens in our opinion. They are rich in a range of micronutrients including B vitamins, magnesium and calcium – all essential nutrients for PMS and period problems. Plus, they contain antioxidants and are a great way to add extra fiber to your meal.
Plus, it couldn’t be easier to add them to your meals. If you’re running out of time to cook a comforting stew, just add a handful at the end and watch them wilt. Keep a bag of arugula in your fridge at all times, ready to add a handful to any meal. Spinach can sit in your freezer and be easily added to the blender when making a smoothie.
10. Go through things
Experimenting with different spices is a great way to upgrade your meals and make them much more exciting. You don’t even have to change what you’re making, just mix things up by introducing new spices into 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 grate of fresh ginger work wonders in a curry, while fennel seeds work well with roasted carrots and are also great for your digestion!
