How to Cook with Mints for Hormone & Gut Health

Why Cook with Mint?

Mint isn't just a pretty leaf. It offers real, research-backed health benefits:

• Spearmint has been shown to help balance female hormones, particularly by reducing excess testosterone. This can be especially helpful for women with conditions like PCOS (polycystic ovary syndrome).

• Peppermint is a go-to herb for soothing digestive issues, such as bloating, cramping, and IBS symptoms, thanks to its calming effect on the GI tract.

Adding mint to your meals is an easy and flavorful way to support your hormonal and digestive health. And the best part? It pairs beautifully with a wide range of dishes, from savory to sweet, from traditional to modern.

11 Delicious Ways to Cook with Mint

Here are some simple and tasty recipes to help you bring more mint into your kitchen:

1. Tzatziki Sauce or Raita

These yogurt-based sauces from Greek and Indian cuisines are cooling and creamy, with chopped mint adding a refreshing twist. Serve with grilled meats, roasted veggies, or as a dip.

2. Larb (Thai Mint Salad)

This Southeast Asian minced meat salad is bursting with lime, chili, and fresh herbs—mint included. It’s light, protein-rich, and hormone-friendly.

3. Mint Chutney

A staple in Indian cooking, this bright green condiment combines mint, cilantro, green chili, and lemon. Great with samosas, roasted veggies, or grain bowls.

4. Fresh Spring Rolls

Vietnamese-style spring rolls often include mint leaves for added aroma and taste. Wrap them with shrimp, tofu, rice noodles, and crunchy veggies.

5. Tabbouleh

This Middle Eastern salad features bulgur wheat, parsley, tomatoes, lemon juice, and—you guessed it—fresh mint. It’s zesty, refreshing, and full of fiber.

6. Mint Syrup

Simmer mint leaves with water and honey to make a syrup you can add to teas, sparkling water, or cocktails for a digestive boost.

7. Mint Chocolate Chip Ice Cream

Mint isn’t just for savory dishes. Use peppermint to flavor homemade ice cream for a sweet treat that also soothes the gut.

8. Mint & Watermelon Salad

Toss chunks of watermelon with mint, lime juice, and a pinch of salt. It’s hydrating, cooling, and perfect for hormone support in warmer months.

9. Lamb with Mint Sauce

Mint and lamb are a classic pair. The herb cuts through the richness of the meat, making the dish feel lighter and more balanced.

10. Pudina Rice

This South Indian dish blends mint with cooked rice, garlic, green chili, and spices. It’s a fragrant, one-pot meal that supports digestion.

11. Yunnan Fried Beef with Mint

A specialty from China's Yunnan province, this dish features beef stir-fried with garlic, chili, and a generous amount of fresh mint. It’s bold, aromatic, and unique.

12. Mint Ayran (Yogurt Drink)

A cool Turkish-style yogurt drink seasoned with salt and chopped mint—great for gut health and hydration.

Final Thoughts

Whether you're looking to support your hormones or soothe your digestion, mint is a simple, accessible herb that delivers big benefits. Start small by adding a few fresh leaves to your salad, your tea, or your next bowl of rice. And you'll be surprised how quickly it becomes a kitchen staple!

Need help incorporating more functional foods into your meals? Our board-certified registered dietitians are here to help you tailor your diet to your health needs with flavor, tradition, and wellness in every bite.