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Hormone-Supportive Red Lentil Pasta with Spicy Pepita Pesto & Anchovies

by | March 12, 2025 | Recipes, Main dishes

Hormone-Supportive Red Lentil Pasta with Spicy Pepita Pesto & Anchovies

This anti-inflammatory, hormone-friendly dish is packed with fiber, healthy fats, and key nutrients to support balanced blood sugar, reduced inflammation, and optimal hormone production.

Ingredients

For the Pasta:

  • 2 cups single-ingredient red lentil pasta (rich in plant-based protein & fiber)
  • 4 cups kale, de-stemmed & shredded (supports estrogen detoxification)
  • Garnish: red chili flakes + extra drizzle of olive oil

For the Spicy Pepita Pesto:

  • 4 cups packed fresh basil leaves (anti-inflammatory, supports liver detox)
  • ½ cup pepitas (raw pumpkin seeds) (rich in zinc & magnesium for hormone balance)
  • 3 cloves garlic, peeled (supports immune & gut health)
  • ½ cup extra virgin olive oil (healthy fats for hormone production)
  • ¼ tsp salt (electrolyte balance)
  • 1 Tbsp fresh lemon juice (vitamin C supports adrenal health)
  • 1 jalapeño, diced & seeded (optional) (anti-inflammatory, metabolism support)
  • 1-2 anchovy fillets (rich in omega-3s, iodine, and B12 for thyroid & hormone health)

Protein Boost Options:

  • 4-6 oz of wild salmon or sardines (high in omega-3s & vitamin D for hormone balance)
  • Grilled or shredded chicken (lean protein for blood sugar stability)
  • 1/4 cup cannellini beans (protein + fiber for blood sugar and hormone balance)

Instructions:

  1. Bring a large pot of salted water to a boil and cook pasta until al dente according to package instructions. Toss in the shredded kale with the hot pasta just before draining to lightly wilt it. Set aside.
  2. In a food processor or blender, combine basil, pepitas, garlic, olive oil, salt, lemon juice, jalapeño, and anchovy fillets. Blend until smooth. Taste and adjust seasoning as needed.
  3. Toss the cooked pasta and kale with the pesto until well coated.
  4. Serve with wild salmon, sardines, or grilled chicken for an extra hormone-friendly boost.
  5. Garnish with red chili flakes and drizzle with olive oil.

Why This Recipe Supports Hormones:

This meal helps balance blood sugar, as the fiber-rich lentil pasta and leafy greens stabilize insulin levels and reduce stress on the adrenal glands. The healthy fats from olive oil, pepitas, and omega-3-rich fish provide essential building blocks for estrogen, progesterone, and testosterone. Pepitas are rich in zinc, which supports ovulation and progesterone production, while magnesium helps reduce PMS symptoms and stress.

Kale, basil, and lemon juice support liver function, which is essential for breaking down excess hormones and reducing inflammation. Anchovies, salmon, or sardines provide essential fatty acids that reduce inflammation and support brain function, mood, and hormone balance.

If you’re hesitant about anchovies, they blend seamlessly into the pesto, adding umami richness without a fishy taste.

Disclaimer

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