Vegan Recipe - Sweet Potato & Chickpea Nourish Bowl

Throughout women's cycles, the levels of the hormones Estrogen and Progesterone can vary and fluctuate, impacting mood, food cravings, sleep patterns, and stress. This can result in what is commonly referred to as Premenstrual Syndrome.

PMS occurs when the balance between your hormones and brain chemicals is disrupted. Diets high in cholesterol, sugar, salt, and caffeine have been linked to a higher incidence of PMS, while consuming foods rich in vitamins and minerals can reduce those symptoms. Hormonal balance isn't limited to women during their menstrual cycles. Hormones like insulin, serotonin, cortisol, and dopamine, along with estrogen and testosterone, are influenced by the food choices we make.

In addition to sleep, exercise, stress levels, medical history, and stage of life, the foods we consume impact our hormones. Here is a plant-based recipe to help you work toward better hormonal balance.

Sweet Potato & Chickpea Nourish Bowl achieves that balance by combining nutrient-dense ingredients in a quick, satisfying meal

Sweet Potato & Chickpea Nourish Bowl

Prep time: 10 mins | Cook time: 25 mins | Servings: 2

Key Ingredients:

• Base: 2 cups of dark leafy greens (spinach, kale, or arugula)

• Carbs: 1 medium sweet potato (cubed)

• Protein: 1 can (15 oz) chickpeas (rinsed and drained)

• Healthy Fats: 1 avocado (sliced), 2 tbsp pumpkin seeds, 1 tbsp hemp hearts

• Seasoning: 1 tsp olive oil, 1/2 tsp turmeric, 1/2 tsp cinnamon, pinch of sea salt

  
  

Tahini-Turmeric Dressing:

• 2 tbsp tahini (sesame seeds support estrogen balance)

• 1 tbsp warm water

• 1 tsp lemon juice

• 1/4 tsp ground turmeric

• 1/4 tsp grated ginger

Instructions:

1. Roast: Toss the sweet potato cubes and chickpeas in olive oil, cinnamon, turmeric, and salt. Roast on a baking sheet at 400°F for 25 minutes until tender.

2. Whisk: Vigorously mix the tahini, water, lemon juice, turmeric, and ginger in a small bowl until smooth.

3. Assemble: Divide the dark leafy greens between two bowls. Top with the roasted sweet potatoes and chickpeas.

4. Garnish & Serve: Add the sliced avocado, pumpkin seeds, and hemp hearts. Drizzle the tahini dressing over the top and enjoy.

Why This Works:

• Blood Sugar Control: The fiber from the chickpeas and sweet potatoes prevents insulin spikes, which are directly tied to cortisol and estrogen imbalances.

• Seed Cycling Nutrients: Hemp hearts and pumpkin seeds provide essential zinc, magnesium, and omega-3s, which aid progesterone and testosterone production.

• Cruciferous Support: If using kale or arugula, the phytonutrients promote healthy estrogen metabolism in the liver.