Endometriosis Diet Recipes
If you or someone in your household is learning to manage endometriosis symptoms, these recipes are great examples of how to incorporate more anti-inflammatory, hormone-friendly foods into a healthy diet.
Tangy Beet Salad
Beets are an antioxidant powerhouse and a rich source of anti-inflammatory compounds like betaine. They also provide support for detox pathways in the liver (5).
Ingredients:
Makes 4 servings
- 3 large beets, peeled and chopped into cubes
- 5 ounces seasonal salad greens (this is about one small clamshell package)
- ⅓ cup crumbled goat cheese or feta
- Pumpkin or sunflower seeds
Vinaigrette:
- ¼ cup orange juice
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- ¼ teaspoon salt
- 2 teaspoons sugar or monk fruit sweetener if desired
Directions:
Add beets to a vegetable steamer basket inside a medium-sized pot. Add sufficient water to the bottom and bring to a boil. Cook beets, covered, until tender—about 12-15 minutes. When finished, cool in the refrigerator.
Rinse the salad greens if not pre-washed, and add to a large bowl. Add the cooled beets and crumbled cheese. Make the dressing by combining the orange juice, balsamic vinegar, olive oil, sugar (optional) and salt in a small bowl and whisk. Drizzle over the salad just before serving. Top with pumpkin or sunflower seeds.
Faux Fried Coconut Chicken with Honey Mustard
This high-protein recipe is great if you’re following a gluten-free diet, but still craving crispy, crunchy fried chicken.
Ingredients:
- 1-½ cups almond flour
- ¼ cup arrowroot powder
- ½ cup shredded unsweetened coconut
- 2 tsp garlic powder
- 2 tsp paprika
- 1 tsp garlic salt
- 2 large eggs
- 4 boneless, skinless chicken thighs or legs
Dipping Sauce
- ¼ cup Dijon mustard
- 2 tablespoons honey
Directions:
Preheat the oven to 400°F. Line a baking sheet with parchment paper and brush the paper with coconut oil or ghee.
In a shallow bowl, combine the almond flour, arrowroot powder, coconut, garlic powder, paprika, and garlic salt. In another shallow bowl, whisk the eggs.
Dip each chicken piece in the egg wash, then coat evenly with the flour mixture. Place on the baking sheet. Bake for 14 to 20 minutes, turning once, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear.
To make the dipping sauce: In a small bowl, blend together the mustard and honey. Serve the chicken with the dipping sauce.
Almond Milk Chia Pudding
Ingredients:
- 2 cups unsweetened almond milk
- ¼ cup chia seeds
- 3 tablespoons maple syrup or honey (optional)
Directions:
Place all ingredients in a glass bowl and mix until combined. Let the mixture sit for 10 minutes. Place in the refrigerator to chill and thicken for 2-3 hours or overnight. Serve with fresh fruit, coconut flakes, and/or a drizzle of honey (optional).
Gut-Healing Bone Broth
Bone broth is rich in minerals, amino acids, and antioxidants that protect the gut and reduce inflammation, which may ease endometriosis pain.
Ingredients:
- 3 pounds chicken, lamb, goat, or beef bones
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon chopped fresh ginger
- 1 teaspoon coriander seeds
- 2–3 teaspoons kosher salt
- 1 tablespoon coconut oil, ghee, or grass-fed butter
- 1 rib celery, chopped (optional)
- 1 carrot, chopped (optional)
- 2 tablespoons apple cider vinegar
- 4 quarts water
Directions:
In a medium pressure cooker, slow cooker, or stockpot over medium heat, combine the bones, onion, garlic, ginger, coriander seeds, salt, and oil, ghee, or butter. If using, also add the celery and carrot. Cook, stirring occasionally, until lightly browned.
Add the water. If using a pressure cooker, cook under pressure for 8 to 10 minutes. If using a slow cooker or cooking on the stove, bring to a boil, reduce the heat to low. Simmer for a minimum of 2 hours, or up to 48 hours if using poultry; up to 72 hours for beef or lamb. A longer simmer time allows for greater collagen breakdown from the bones.
Once done simmering, strain the broth and discard the solids. Allow to cool, or use in other recipes that call for broth or stock. The broth can be stored in the refrigerator for 5 to 7 days.
Functional medicine for endometriosis
If you are one of the millions of women who suffer from endometriosis, you know how painful and debilitating it can be. Making dietary changes is an important part of managing endometriosis. An anti-inflammatory diet that is high in fiber, prebiotics, probiotics, and healthy fats can help reduce inflammation and improve symptoms. With time, you may find that the right diet can make a world of difference for your endometriosis.
- Get started with a functional practitioner today to get relief for endo symptoms.
It’s important to talk to your doctor before making any significant changes to your diet, especially if you are taking any medications or have certain medical conditions.
Resources
