🥗 Hormone-Supportive Low-Histamine Buddha Bowl

Published on December 8, 2025 at 1:13 PM

:🦃 

Why It Works

  • Low-Histamine: Uses fresh, minimally processed ingredients to reduce mast-cell triggers.

  • SIBO-Friendly: Avoids high-FODMAP veggies, fermented foods, and sugar alcohols.

  • Hormone Support: Provides healthy fats, protein, and micronutrients (magnesium, zinc, vitamin C) to support adrenal, thyroid, and reproductive hormones.

  • Anti-inflammatory & Antioxidant-Rich: Fresh herbs, pumpkin seeds, and leafy greens support hormone balance.

Ingredients (1 serving)

Base:

  • ½ cup cooked quinoa (well-rinsed) or rice (white or basmati)

  • 1 cup fresh leafy greens (arugula or romaine)

Protein:

  • 3–4 oz fresh wild-caught salmon or organic chicken breast/turkey (avoid canned or smoked to keep low histamine)

Veggies:

  • ½ cup zucchini, chopped

  • ½ cup carrots, sliced

  • ½ cup roasted pumpkin or squash

Healthy Fats & Seeds:

  • 1 tbsp pumpkin seeds (supports hormone production)

  • 1 tbsp olive oil or avocado oil (anti-inflammatory)

Herbs & Flavor:

  • 2 tsp chopped fresh parsley

  • 1 tsp of fresh thyme

  • 1 tsp chopped fresh dill or basil

  • 1 tsp lemon juice (if tolerated)

  • Pinch of sea salt



Instructions

  1. Cook the Base: Cook quinoa or rice according to package directions. Let cool slightly.

  2. Prepare Protein: Lightly bake or sauté salmon/chicken with olive oil and a pinch of salt. Add fresh dill or parsley for flavor.

  3. Roast Veggies: Toss zucchini, carrots, and pumpkin with olive oil and fresh herbs. Roast at 400°F (200°C) for 15–20 min until tender.

  4. Assemble Bowl: Layer quinoa/rice, greens, roasted veggies, and protein. Sprinkle pumpkin seeds on top.

  5. Finish with Herbs: Drizzle a little olive oil, lemon juice, and sprinkle fresh parsley or basil.




Why This Bowl Supports Hormones

  • Protein + healthy fats: Provide building blocks for hormone synthesis (estrogen, progesterone, testosterone).

  • Leafy greens & herbs: Support detox pathways and provide micronutrients like magnesium and vitamin C.

  • Pumpkin seeds: Rich in zinc, critical for reproductive hormones.

  • Low-FODMAP veggies: Gentle on gut microbiome and SIBO symptoms.

  • Fresh herbs & olive oil: Anti-inflammatory and mast-cell friendly.

 

Remember where ever you are in your journey be sure to honor the needs of your body!!

 

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