3 Hormone-healthy Recipes that require Minimal Clean-up 😏

I’m finally getting back to sharing on here since giving birth to my 2nd baby girl, Azula Bounds. She’s currently 2.5 months old and giving her mama quite a difficult time—but we’ll save the postpartum talk for another post. 😅

Between the chaos of welcoming a newborn (with a toddler running around) and tearing through my stash of prepped postpartum meals, cooking has looked very different lately. I’ve had to adapt—quicker, simpler meals, more batch-cooking, more leftovers, more of my husband’s version of things 😅—and if I can get something prepped with less cleanup, I’m ALLLLL FOR IT (and so is my husband 😂).

Below, I’m sharing 3 simple, tasty, hormone-healthy meals (that didn’t require making a mess in the kitchen). Because over here in Holisticaited Land, we eat for happy hormones always. 🤌

P.S. If you’re wondering what makes these meals hormone-supportive, I break it all down for you at the end! And the best part? They don’t feel like your typical “healthy” meals. 🤌 I mean… chicken tenders, sandwiches, and noodles? What’s not to love? 😜

Here you go!

Cait’s Chicken Tenders

I’ve been ordering organic pasture-raised chicken tenders from a local farm whenever they have them because they’re so easy to cook (I love to throw them in casseroles), but last week when it was time for me to prepare them, I wasn’t in the mood to have them grilled yet again (I’m one to get bored if I have the same thing too often). So, I thought about breading them somehow and baking them as chicken tenders. Here’s what I came up with below…

Ingredients:

• Pack of organic, pasture-raised chicken tenders

• 2 pasture-raised eggs

• ½ cup Almond Flour

• ¼ cup Cauli Crunch

• Nutritional yeast (eyeballed but maybe 2 tbsp?)

• Parmesan cheese (eyeballed)

• All-seasons salt

• Sea salt

• Extra-virgin Olive oil

Instructions:

1. Whisk 2 eggs in a shallow bowl and season with sea salt.

2. On a plate add the almond flour, Cauli crunch, nutritional yeast, parmesan cheese, & seasoning. Mix it together for the “breading.”

3. Dip your chicken tender into the egg wash, then place it into the “breading” to coat.

4. Repeat this until all tenders are fully coated.

5. Add some olive oil over the top and bake in the oven at 400 degrees for about 20 minutes.

*Note: You can replace the Cauli Crunch with something else like some toasted sourdough (processed in a food processor) or Plantain Chips (with minimal ingredients like these).

Salmon Salad Samich

Have you ever considered swapping your canned tuna for canned salmon? 👀😂 Probably not… but I recently gave it a shot purely out of curiosity.

I’m a tuna salad fan, but tuna tends to be high in mercury, which isn’t ideal—especially when you’re working on balancing your hormones. Mercury can interfere with thyroid function, and since your thyroid plays a major role in regulating hormones, energy, and metabolism, it’s something to be mindful of.

Back before I was supporting my hormones through my diet and lifestyle, I was ordering a tuna salad Pub sub at least once a week. Now? I’ll maybe make a tuna salad at-home once a month. And when I do have it, I make sure it’s wild-caught 🤌.

Now, wild fatty fish like salmon is an incredible alternative—not just because it’s lower in mercury, but because it’s packed with omega-3s which are essential for hormone production, reducing inflammation, and supporting your body’s ability to ovulate regularly. They also help keep cortisol (your stress hormone) in check, which is key for keeping everything else in balance. I always recommend clients get at least one serving of wild salmon per week, and this is an easy way to fit it in.

I decided to go with an Asian-style flavor because that’s what I typically use when cooking salmon fillets. Can’t say I’ve perfected this recipe (I only made it once lol), but it’s good enough to share because I know you can tweak it to your liking 😉

Ingredients:

For the Salmon Salad:

• Wild-caught canned salmon (2 cans)

• Plain Grass-fed Greek yogurt (start with a couple spoonfuls, mix, and test for desired “wetness”)

• Dijon mustard (maybe 1 tbsp?)

• Tamari (maybe 2 tbsp?)

• Sesame oil (start with just a tsp & work your way up, the flavor is strong)

• Rice Vinegar (maybe 1 or 2 tbsp?)

• Garlic chives

• Lime (½ lime squeezed)

• Sesame Seeds

For the rest of the sandwich:

• Sourdough bread

• Mixed Greens (or Microgreens)

• Olive oil

*Note: If you know me, you know most of the recipes I share don’t come with measured amounts because I hardly ever measure things and just eyeball (one of the perks of experimenting A LOT in the kitchen over the years). I did add some rough estimates for you but just have fun with it, taste test, and adjust along the way!

Instructions:

1. For the salmon salad: Mix all the ingredients together in a bowl 🤌

2. Toast your slices of sourdough bread with grass-fed butter or ghee on the stovetop. (I picked up a sesame sourdough loaf from a local bakery, Domaselo and it was perfect for this!)

3. Spread your salmon salad on your bread, top with mixed greens (or microgreens) and top with olive oil & sea salt.

We recently bought this sea salt from our neighborhood grocer, and it’s perfect for finishing off dishes. 😏🤌 Using high-quality sea salt instead of refined table salt is a simple but important shift for hormone health. Unlike processed table salt, which is stripped of minerals and often contains additives, sea salt retains essential minerals like magnesium, potassium, and iodine—nutrients that support adrenal health, thyroid function, and overall hormone balance.

Garlic Noodles

This week, both my girls ended up sick and on the night I prepared these, I felt like I was coming down with it too. I was really craving some Asian-style noodles or ramen, but I haven’t been able to find any nearby that I love—and that aren’t loaded with seed oils, refined sugars, and additives that can spike blood sugar and trigger inflammation. When I make it at home, I can control the ingredients and keep it simple with whole, nourishing foods that actually support my body (instead of leaving me feeling worse lol). I did a quick recipe search for inspo and found this one linked below:

15-minute Garlic Noodles

Minimal ingredients.
15 mins to prepare.
Yup! I can work with this and build upon it 😏🤌

Here’s how I made it my own…

Ingredients:

For the Noodles:

• Buckwheat & Brown Soba Rice Noodles by Lotus Foods

• 2 tbsp coconut oil

• 6 garlic cloves (minced)

• 2 green onions (chopped)

For the Sauce:

• Bone broth (roughly ¼ cup)

• 2-4 tbsp tamari

• 1 tbsp maple syrup

• 1 tbsp Buffalo sauce by Primal Kitchen

Toppings:

• Boiled “jammy” eggs

• Sesame seeds

• Chili flakes

• Cilantro

• Lime

Instructions:

1. Start with your eggs. I cook my “jammy” eggs in the pressure cooker because it’s just easy. You’ll find my recipe for this in the post below.

2. Cook the noodles according to the package directions.

3. Heat the coconut oil in a skillet on medium/low heat.

4. Add the garlic and green onions and cook until fragrant about 2 minutes.

5. Prepare the stir-fry sauce in a bowl (whisk everything together except for the bone broth)

6. Add the cooked noodles and stir-fry sauce to the pan and mix it together.

7. Add in bone broth for desired consistency (depending on how “soupy” you want it).

8. Top with sesame seeds, cilantro, chili flakes, a squeeze of lime, and your “jammy” eggs! Feel free to add some sea salt if it needs it 😉

There ya have it!

Three hormone-healthy meals that are simple, delicious, and don’t leave you with a sink full of dishes. 🙌 And if you need a quick refresher on why these meals support happy, balanced hormones, here’s a lil’ breakdown:

1. We’re using primarily whole foods – The base of these recipes is real, whole ingredients instead of processed ones. Even the noodles are made from whole grains (buckwheat and brown rice) instead of refined grains that offer little to no nutritional value.

2. We’re prioritizing high-quality ingredients – I don’t list every single one here, but almost everything I cook with is organic. My animal foods? Pasture-raised (eggs + chicken), grass-fed (bone broth), or wild-caught (salmon)—because quality matters when it comes to nutrient density and hormone health.

3. The meals are blood sugar-friendly – Each one is balanced with protein, carbs, healthy fats, and fiber to keep your blood sugar steady. And stable blood sugar = stable cortisol = happy, well-balanced hormones. 🤌

Hormone-healthy eating doesn’t have to be complicated, boring, or take forever to prepare. Hope this inspires you to try something new in the kitchen! 😉 As always, if you prepare any of the recipes shared in Holisticaited Land, please comment with your thoughts below! I’d love to hear from you!

Mucho love 🫶

Cait