Hormone-friendly sweet potato pan with broccoli and lentils

Target direction

Supports progesterone production and reduces estrogen dominance

Cultural style & dietary type

Mediterranean, vegetarian, gluten-free

region

Europe / Mediterranean

fitness

Suitable for PMS, cycle problems, menopause, estrogen dominance

⚕️ Biochemical effect

• Goal: Promote progesterone production, accelerate estrogen breakdown

• Mechanism: Liver relief via bitter substances, supply of lignans, magnesium, B6

• Active ingredients: Flaxseed (lignans), broccoli (indoles), sweet potato (carotenoids, complex carbohydrates), lentils (protein, magnesium)

🍲 Ingredients (1 serving)

ingredient	Crowd	Effect
sweet potato	200g	Complex carbohydrates, beta-carotene
broccoli	100 g	Indoles, calcium, detoxifying effect
Red lentils	60 g	Magnesium, vegetable protein
Flaxseed (ground)	1 tbsp	Lignans, Omega-3
Coconut oil	1 tsp	Saturation, stable heat when frying
Fresh lemon juice	1 tbsp	Bitter substances, liver support
Sea salt, turmeric, pepper	to taste	Anti-inflammatory, activating

✖️ Preparation – step by step

1. Peel the sweet potato and cut into 1 cm cubes .

2. Fry in a pan with 1 teaspoon of coconut oil for about 5 minutes .

3. Cut the broccoli into florets and add it with a little water . Steam for 5 minutes.

4. Rinse the red lentils , add them and cook with 100 ml of water for about 10 minutes .

5. Season with lemon juice , salt , turmeric and pepper .

6. Arrange on a plate and garnish with 1 tablespoon of crushed flaxseed .

7. ⏱️ Preparation time: approx. 25 min

8. 🥣 Servings: 1

9. 🧅 Storage: max. 1 day in the refrigerator

🌿 Macro & micronutrients (per serving)

macro	Crowd	Micronutrient / active ingredient	Effect
protein	15 g	magnesium	Calming, hormone-regulating
Fat	12 g	Beta-carotene	Skin, hormone synthesis
Carbohydrates	40 g	Indoles, lignans	Liver detoxification, hormone balance

⌚ Dosage recommendation & coaching integration

• Time of day: midday or early evening

• Combination: Optimal with adaptogenic tea (Ashwagandha)

• Reset phase: ✅ Yes (light relief diet)

• Classification: PMS, menstrual irregularities, menopausal symptoms

🚰 Shopping list (1 serving)

• 200 g sweet potato

• 100 g broccoli

• 60 g red lentils

• 1 tbsp flaxseed (ground)

• 1 tsp coconut oil

• 1 tbsp lemon juice

• Sea salt, turmeric, pepper

✅ Variants & Options

• Vegan: Yes

• Low in histamine: With yellow lentils instead of red ones

• Child-friendly: omit flaxseed, season more mildly

• Gourmet: With fresh pomegranate seeds and tahini topping