This is one of my favorite dinner recipes from my Estrogen Reset program, so much so that I want it to be available to the entire Hormones Balance community. Using the Instant Pot, this meal comes together in 30 minutes – many of those spent doing whatever you want while the Instant Pot does its thing.
Fennel and red cabbage are the stars of this recipe, pressure-cooked in Healing Bone Broth and apple cider vinegar for rich hormone-balancing benefits.
Ingredients
Red cabbage – Cabbage is an underrated cruciferous vegetable, if you ask me, especially considering the powerful benefits it offers our health and hormones. Red cabbage is incredibly rich in vitamins A and C, supports production of detoxification enzymes, and has protective benefits against cancer (1). The sulforaphane present in cabbage supports phase II of liver function to help combat Estrogen Dominance.
Fennel– Traditionally used by herbalists to support healthy digestion (2), fennel also has antioxidant and anti-cancer benefits. (3) It’s also been studied for the relief of painful menstrual cramps. (4)
Healing Bone Broth – I include a specific recipe in Estrogen Reset, and you can find other recipes plus tips to increase the healing benefits of bone broth here. The slow and low simmer of bone broth breaks down connective tissues and nutrients from the bones, for a potent addition of collagen, essential amino acids like glycine and glutamine, and other nutrients and minerals to nourish your system.
ACV – According to studies, apple cider vinegar helps the body to maintain and lower blood sugar levels, which is essential in fighting diabetes. Apple cider vinegar can also aid in weight loss and reducing cholesterol. (5)
- 2 tablespoons ghee
- 2 tablespoons extra-virgin olive oil
- 2 pounds chicken thighs, bone and skin on
- 2 teaspoons sea salt
- 2 tablespoons fennel seeds, coarsely ground
- ¼ cup apple cider vinegar
- 1 large fennel bulb, sliced
- ½ medium red cabbage, sliced
- 2 tablespoons coconut aminos
- ½ cup organic broth or water
- 2 tablespoons coconut aminos
- Coconut Yogurt for serving
- Chimichurri Sauce for serving
- Season the chicken thighs with ½ teaspoon salt and 1 teaspoon ground fennel.
- Set the Instant Pot to Sauté. Add the ghee and olive oil. After 1 minute, add the chicken, skin side down and cook for 8 minutes, until browned. Flip and cook for 1 minute more. Transfer the chicken to a plate.
- Slowly pour the cider vinegar into the Instant Pot and stir, scraping the browned bits from the bottom.
- Add the fennel, cabbage, and remaining salt and ground fennel. Pour in the broth and coconut aminos and arrange the chicken on top of the cabbage.
- Lock the lid in place, making sure the valve is sealed. Set the Instant Pot to Pressure-cook for 10 minutes on high.
- Allow the pressure to release naturally, or carefully use the quick release. Serve the chicken and cabbage with coconut yogurt and Chimichurri Sauce, if desired.
Find more hormone-balancing recipes in Overcoming Estrogen Dominance
In Overcoming Estrogen Dominance, my goal is to empower and give you the tools to take control of your hormones and health.
More than 70% of women experience estrogen dominance. The symptoms range from lumpy and fibrocystic breasts to thyroid nodules, hot flashes, fibroids, uterine polyps, painful, heavy or irregular periods to infertility and miscarriages, from mood swings to insomnia, weight gain to fatigue.
In Overcoming Estrogen Dominance, I give women a roadmap to reverse estrogen dominance using food, herbs, supplements and natural protocols to rebalance hormones. You’ll also find easy, hormone-balancing recipes that are free of gluten, dairy, soy, corn, eggs, and nightshades. These recipes are highly anti-inflammatory, low in sugar, and made with powerful medicinal ingredients to help heal your body naturally.
To get your copy of Overcoming Estrogen Dominance, go here.
Resources
- Kapusta-Duch, Joanna et al. “The beneficial effects of Brassica vegetables on human health.” Roczniki Panstwowego Zakladu Higieny vol. 63,4 (2012): 389-95.
- Kaur, Gurinder J, and Daljit S Arora. “Antibacterial and phytochemical screening of Anethum graveolens, Foeniculum vulgare and Trachyspermum ammi.” BMC complementary and alternative medicine vol. 9 30. 6 Aug. 2009
- Mohamad, Ragaa Hosny et al. “Antioxidant and anticarcinogenic effects of methanolic extract and volatile oil of fennel seeds (Foeniculum vulgare).” Journal of medicinal food vol. 14,9 (2011): 986-1001.
- Zahra Ghodsi, Maryam Asltoghiri, “The Effect of Fennel on Pain Quality, Symptoms, and Menstrual Duration in Primary Dysmenorrhea.” Journal of Pediatric and Adolescent Gynecology, Volume 27, Issue 5, 2014, Pages 283-286
- Hlebowicz, Joanna et al. “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.” BMC gastroenterology vol. 7 46. 20 Dec. 2007
This sounds really tasty. How many minutes is it supposed to cook in the instant pot?
Hi Deb! Once you’ve reached the pressure cook stage, you’ll want to set the Instant Pot to Pressure-cook for 10 minutes on high.
– HB Team
Yum! What a great recipe. Thank you.
Hi Shubham! Glad you enjoyed the recipe. -HB Team
This was so delicious! It reminds me of a dish my Grandma use to make. Just the right seasoning, The vinegar & coconut aminos made the right balance of sweet & sour.
Hi Madalene! Sounds like your grandmother made delicious food! Glad to hear you enjoyed this. -HB Team