4 Simple Recipes to Support Hormones, Gut Health, Stress & Inflammation Naturally

✨ Introduction

When I was recovering from burnout, I learned firsthand how much food could either fuel my healing — or make things worse.

As a nurse practitioner and mom who’s been through the overwhelm, I’m passionate about sharing simple, supportive recipes that nourish the body, soothe the nervous system, and restore balance from the inside out.

If you’re dealing with hormone issues, gut discomfort, chronic stress, or inflammation — these recipes are a gentle, delicious place to start.

Seed Cycling Energy Bites

Best for: Hormone Imbalance, PMS, Cycle Irregularity

These no-bake energy bites are rich in hormone-supporting nutrients — perfect for women looking to restore balance without harsh interventions.

Ingredients:

  • 2 tbsp ground flax seeds (follicular phase)

  • 2 tbsp ground pumpkin seeds (follicular phase)

  • 2 tbsp sunflower seeds (luteal phase)

  • 2 tbsp sesame seeds (luteal phase)

  • 1 cup rolled oats

  • ½ cup almond butter

  • 2 tbsp raw honey

  • 1 tsp cinnamon

  • Pinch of sea salt

    How to use:
    Eat 1–2 bites per day based on your menstrual phase. Follicular = flax/pumpkin; Luteal = sunflower/sesame.

    Why it helps:
    These seeds help detox excess estrogen, support progesterone, and keep your cycle more stable and symptom-free.

Ginger Carrot Gut-Healing Soup

Best for: Bloating, Leaky Gut, IBS, Post-Stress Recovery

This warming, nourishing soup is packed with anti-inflammatory ingredients and gut-soothing compounds.

Ingredients:

  • 1 tbsp olive oil

  • 1 onion, chopped

  • 1 garlic clove, minced

  • 1 tbsp fresh ginger, grated

  • 5 carrots, peeled and chopped

  • 2 cups bone broth (or veggie broth)

  • Sea salt & pepper to taste

How to make it:
Sauté onion, garlic, and ginger. Add carrots and broth, simmer until soft. Blend until silky smooth.

Why it helps:
Bone broth supports your gut lining, carrots offer fiber and antioxidants, and ginger calms inflammation and nausea.

Ashwagandha Cacao Latte

Best for: Chronic Stress, Fatigue, Adrenal Burnout

This calming latte is my go-to when I feel wired but tired — it’s like a nervous system hug in a mug.

Ingredients:

  • 1 tsp ashwagandha powder

  • 1 tbsp raw cacao powder

  • 1 cup almond or oat milk

  • 1 tsp maple syrup or honey

  • Dash of cinnamon

How to make it:
Warm your milk of choice, whisk in everything, and sip slowly.

Why it helps:
Ashwagandha is a powerful adaptogen that helps regulate cortisol. Cacao provides magnesium, which supports relaxation and stress relief.

Golden Turmeric Smoothie

Best for: Inflammation, Joint Pain, Brain Fog

Bright, tropical, and anti-inflammatory — this smoothie tastes like sunshine and works like medicine.

Ingredients:

Includes:

  • 1 frozen banana

  • ½ cup pineapple

  • 1 tsp turmeric powder

  • ¼ tsp black pepper

  • 1 tsp chia seeds

  • 1 cup coconut milk or water

How to make it:
Blend all ingredients until smooth. Enjoy chilled or over ice.

Why it helps:
Turmeric and pineapple work together to calm inflammation and reduce swelling. Black pepper improves turmeric absorption. Chia seeds give a fiber + omega-3 boost.

Final Thoughts

These recipes are simple, healing steps I wish I had when I was deep in burnout. You don’t have to overhaul everything — just start small. Listen to your body, nourish it well, and remember: healing happens slowly, but surely.

🪴 Want more recipes like this?
Stay tuned — my full NOTA Health Healing Recipes eBook is coming soon!

Heal from the inside out - One Step at a Time

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