Anti-inflammatory Garlic-Hemp Dressing

You'll crave this sauce on EVERYTHING! Dip, toss or drizzle...the possibilities are endless. Nothing beats a good condiment. I mean, a good sauce can quite literally transform any boring recipe. 

That's exactly what you get with this anti-inflammatory garlic-hemp dressing. It's creamy, garlicky, and versatile enough for your favorite salads, roasted veggies and more...

 

Why Garlic and Hemp?

Caribbean kitchens are built on bold, healing flavors. Garlic is in nearly every pot, not just for taste but because it’s been used for generations to fight infections and keep the immune system strong. Garlic contains sulfur compounds like allicin, which reduce inflammation and support liver detoxification. The liver is where excess estrogen gets broken down and removed. If your liver is sluggish, estrogen builds up, leading to heavy, painful periods and hormonal imbalances.

Then there's hemp seeds, which aren’t traditionally Caribbean but fit right into a hormone-friendly way of eating. These tiny seeds are packed with omega-3 fatty acids, magnesium, and plant-based protein, all of which help reduce period pain and balance cortisol (your stress hormone). Studies have shown that omega-3s help regulate estrogen and progesterone levels, making them essential for anyone dealing with PMS, fibroids, or PCOS.

Together, these ingredients create a creamy, nutty, garlicky sauce that’s as delicious as it is healing...you know how we do. 

This dressing is built using one of my favorite flavor profiles: garlic, fresh herbs, citrus, and a little heat. Plus it has a rich, creamy texture thanks to the hemp seeds. Unlike store-bought dressings full of processed oils and sugar, this one is made with heart-healthy olive oil and fresh lime juice, keeping it light but satisfying.

It's inspired by a Trini-style garlic sauce that is often used as a finishing sauce on doubles, bake and shark or even drizzled over a hot plate of pelau. Likewise, you can use this sauce on any and everything that you heart desires. It can be a salad dressing (like in this hearty kale salad), a dip for veggies or whatever else you come up with. 

 

Here's how this dressing enriches your hormone health:

Garlic – Supports liver detox, helping remove excess estrogen and prevent hormonal bloating.

Lime Juice – Aids digestion and regulates insulin to manage blood sugar spikes that worsen PMS.

Hemp Seeds – Rich in omega-3s and GLA, which reduce inflammation and ease period cramps.

Olive Oil – Contains healthy fats that lower inflammation and support progesterone production for a regular cycle.

 

How to use this dressing

This sauce is a kitchen staple. I usually make a jar at the start of the week and use it in different ways every day like:

Drizzling over roasted sweet potatoes or plantains for a sweet-savory combo that supports progesterone production.

Tossed with a fresh kale salad—foods that help soothe inflammation.

As a marinade for fish for a burst of flavor and added anti-inflammatory benefits.

Mixed into or drizzled over grain bowls for a nutrient-dense meal that keeps blood sugar steady.

I promise you, this sauce will never stay around for too long. Especially if you have any garlic lovers in the house. And I'd also like to add that it's kid-approved!

 

Substitutions 

Not everyone has hemp seeds on hand, but don’t let that stop you from making this dressing! Try these swaps:

Sunflower seeds – Similar texture and mild flavor, plus they support progesterone levels.

Pumpkin seeds – Great for estrogen detox and rich in zinc, which helps with acne and period pain.

Coconut yogurt – If you want a creamier version, blend in a spoonful for a gut-friendly twist.

Apple cider vinegar – Can replace lime juice for a tangier, probiotic-rich dressing.

 

How to work this dressing into your weekly meal lineup 

The easiest way to eat for your cycle is to pprepand plan ahead. It might sound challenging but stick with me and I'll teach you my ways little grasshopper 🤭

Here are my meal prep tips and which phases to pair this anti-inflammatory garlic-hemp dressing with:

Make this dressing on Sunday and store it in a glass jar in the fridge. It’ll last 5–7 days.

Pair it with:

Follicular phase (after your period): Serve over light, refreshing salads with lots of greens.

Luteal phase (before your period): Add to roasted veggies and grounding grains for extra magnesium.

Menstrual phase: Use as a dip for iron-rich foods like kale chips or toss with lentils and beets to replenish your body.

 

Want more cultural, hormone-balancing recipes? Let me know in the comments what you’re struggling with, and I’ll share more ways to eat for your cycle—without losing the flavors you love!