My Endometriosis Journey and the Power of the Plate

The Beginning

The story of my endometriosis journey didn't solely begin with agonizing pelvic pain, it included chronic migraines.

For years, I endured migraines so severe they were a routine part of my existence, a symptom I later realized was an early sign of the deeply rooted inflammation caused by endometriosis. But the real turning point wasn't the pain itself, it was the lack of a cure. I kept taking prescription meds and over-the-counter pills, hoping for relief, but they were actually making all my other endometriosis symptoms worse. They were slowing my heart rate, giving me increased dizziness and blurred vision, and even causing some scary, unbearable kidney pain.

But the worst part? Those pills started giving me suicidal thoughts. So, I had to stop. I literally poured my entire inventory of pills down the toilet because the treatment was more dangerous than the disease.

That’s when I knew that the recommended treatment strategy was breaking me down, not building me up. This constant pain in my head eventually led me to question everything I put into my body, sparking my interest in Eastern and Ayurvedic medicine for migraines. That study led me to try tea, then juice cleanses, and finally, after watching What the Health, it led me to veganism. I knew then that if the pharmacy wasn't the answer, my kitchen had to be.

The Divine Confirmation and The Cold Turkey Commitment

After watching that documentary, I started to wonder, "Why would God give us food that would harm us?" Because I couldn't accept that as true, I looked into the Bible. And right there in Genesis, it was written that the meat of the tree, its fruits, leaves, and seeds were our food and medicine.

That was the confirmation I needed. From then on, I felt connected to veganism through mind, body, and spirit. This spiritual clarity allowed me to stand tall in my veganism, regardless of the naysayers and the intentional inaccessibility to fresh food in Black and Brown communities.

In 2017, I was already suffering from harsh periods and cycle symptoms, including debilitating vomiting and lower body pain. That day was a reckoning. I could not go another 24 hours knowing I was feeding my body the very things that were causing my suffering.

I decided to go vegan cold turkey.

The decision was swift, decisive, and irreversible. I immediately donated all the grass-fed beef, free-range chicken, and cage-free eggs I had just purchased the day before. Because plant-based eating wasn't as popular then, my transition was disciplined. I began eating 100% vegan with absolutely no processed food.

This change forced me to confront a difficult truth, that my struggle with gluttony and a secret overeating disorder had landed me in a world of physical trauma. It was a cycle of pain that felt impossible to escape without a transformative intervention, and that intervention was natural medicine.

My Kitchen: A Pharmacy of Flavor

I turned my kitchen into my pharmacy.

My mission became clear, that I was to use my ancestral knowledge to ensure every meal not only healed me but also perfectly resonated with my flavor and texture preferences. I realized that for food to truly be medicine, it had to be enjoyable.

This is why I had to learn about plant-based alternatives like the ones in this recipe list. These alternatives allowed me to continue preparing soul food recipes rich in comfort and nostalgia, without the consequence of inflammatory ingredients. By using substitutes like lion’s mane, hearts of palm, and jackfruit, I could replicate textures and flavors that satisfied my cravings while nourishing my body.

As someone with deeply infiltrating endometriosis, who has had a laparoscopic surgery that included an emergency salpingo-oophorectomy, and now manages a new endometrioma on my left ovary, I live by one profound belief: Your food should be your medicine.

Every time I eat, it is now an act of self-care. I feel more in love with myself when I bite into a meal I made with my own hands, a meal that nourishes me, heals me, and calms my cravings.

This recommended recipe list is your chance to explore familiar tastes with elevated, accessible ingredients. It's an invitation to transform your plate into a powerful tool for your own healing journey.

PLANT BASED SALAD RECIPES

BY: Earthtone Bre

10 Afro-Caribbean Vegan Salad Combos

1. Jerk Jackfruit Jamaican Jerk Salad

Meat Substitute: Shredded Jerk-seasoned Jackfruit

Flavor Profile: Sweet, smoky, and spicy Jamaican jerk.

Salad Components: Mixed greens, grilled pineapple, roasted sweet potato cubes, chopped red onion, and a lime-ginger-allspice vinaigrette.

Anti-inflammatory Focus: Ginger, Allspice, Turmeric, Pineapple (bromelain), Sweet Potato.

2. "Crab-less" Hearts of Palm Caribbean "Seafood" Salad

Meat Substitute: Hearts of Palm "crab meat"

Flavor Profile: Light, fresh, and zesty "seafood" flavor.

Salad Components: Hearts of palm mixed with finely diced bell peppers, celery, scallions, Old Bay-style seasoning (using paprika and mustard), and a cilantro-lime cashew cream dressing.

Anti-inflammatory Focus: Hearts of Palm, Cilantro, Bell Peppers (Vitamin C), Old Bay Spices.

3. Pulled Lion's Mane Cuban Mojo Bowl

Meat Substitute: Lion's Mane mushroom

Flavor Profile: Bright, garlicky, and tangy Cuban Mojo.

Salad Components: Lion's Mane marinated in a garlic-citrus Mojo sauce (sour orange/lime), served warm over baby spinach, with avocado, red onion, and baked plantain chips.

Anti-inflammatory Focus: Garlic, Citrus (Vitamin C), Spinach, Avocado, Lion's Mane.

4. Curried Jackfruit Trinidadian Curried Jackfruit & Mango Salad

Meat Substitute: Jackfruit chunks

Flavor Profile: Warm, mild, and savory curry with tropical sweetness.

Salad Components: Jackfruit slow-cooked in a mild Madras curry blend, tossed with mixed greens, fresh mango, cherry tomatoes, and a light coconut milk-based dressing.

Anti-inflammatory Focus: Turmeric (in curry), Mango, Ginger, Coconut Milk (healthy fats).

5. Grilled Hearts of Palm Spicy Island Slaw

Meat Substitute: Grilled Hearts of Palm

Flavor Profile: Crunchy, tangy, and a touch spicy.

Salad Components: Thinly sliced and grilled hearts of palm, tossed with shredded cabbage, carrots, jicama, red bell pepper, and a light vinaigrette infused with cilantro, lime, and a hint of Scotch Bonnet (optional).

Anti-inflammatory Focus: Cabbage (cruciferous), Cilantro, Lime, Jicama, Hearts of Palm.

6. Lion's Mane "Fritters" Bahamian "Conch" Fritter Salad

Meat Substitute: Pan-seared Lion's Mane "fritters"

Flavor Profile: Savory, herby, and zesty.

Salad Components: Lion's Mane fritters (seasoned with thyme, onion, and pepper) served over watercress and arugula, with sliced cucumber, tomato, and a zesty lemon-thyme dressing.

Anti-inflammatory Focus: Watercress, Arugula, Thyme, Lemon, Lion's Mane.

7. "Saltfish" Hearts of Palm Ackee & "Saltfish" Salad

Meat Substitute: Hearts of Palm

Flavor Profile: Rich, savory, and lightly creamy.

Salad Components: Hearts of palm seasoned with "saltfish" spices (thyme, onion, bell pepper) and mixed with a base of creamy, cooked Ackee fruit, served over mixed greens.

Anti-inflammatory Focus: Ackee (healthy fats/fiber), Thyme, Bell Peppers, Hearts of Palm.

8. "Stew" Jackfruit Dominican/Puerto Rican "Guandules" & Jackfruit Salad

Meat Substitute: Shredded Jackfruit

Flavor Profile: Savory, herbaceous, and robust stew flavor.

Salad Components: Jackfruit simmered in a savory tomato-herb (oregano, sofrito) sauce, mixed with Pigeon Peas (Guandules), corn, bell peppers, and served cold over romaine.

Anti-inflammatory Focus: Oregano, Tomato (lycopene), Pigeon Peas, Bell Peppers.

9. Charred Lion's Mane Cajun-Caribbean Salad

Meat Substitute: Charred Lion's Mane

Flavor Profile: Smoky, earthy, and spicy.

Salad Components: Lion's Mane seasoned heavily with deep spices (paprika, cayenne, thyme, oregano), pan-seared, and served over mixed greens with a smoky sweet bell pepper dressing.

Anti-inflammatory Focus: Paprika, Oregano, Thyme, Lion's Mane.

10. Jackfruit & Coconut Tropical Detox Salad

Meat Substitute: Lightly seasoned Jackfruit

Flavor Profile: Refreshing, light, and minty.

Salad Components: Jackfruit mixed with young coconut meat shreds, shaved cucumber, radishes, and a light dressing made from coconut vinegar, ginger, and mint.

Anti-inflammatory Focus: Coconut, Cucumber, Radishes, Ginger, Mint.

This recipe list is beneficial for Endometriosis Warriors because it is designed around the principles of an Anti-Inflammatory Elimination Diet, which is often recommended to help manage the symptoms of endometriosis.

Endometriosis is an inflammatory condition that is fueled by excess estrogen (estrogen-dependent) and chronic inflammation in the body. The goal of a therapeutic diet is to reduce the inflammation and support hormone balance, which these recipes achieve in three key ways:

1. Eliminating Common Inflammatory and Estrogen-Boosting Triggers

The most immediate benefit of this list is what it excludes in favor of plant-based alternatives:

Red Meat & Processed Meats:

High in saturated fat and heme iron, which are linked to increased inflammation and a higher risk/severity of endometriosis symptoms.

Replaced entirely with vegan substitutes (Jackfruit, Lion's Mane, Hearts of Palm).

Dairy:

A common inflammatory and hormonal trigger for many with Endometriosis (due to hormones and inflammatory components).

Excluded entirely. The recipes use plant-based creams (cashew, coconut milk) or oil/vinegar-based dressings.

Gluten (Wheat):

Can cause significant gut inflammation (even without Celiac disease) and worsen pain in many Endometriosis patients.

Excluded by design. The recipes focus on salads, using alternatives like baked plantain chips or whole produce, avoiding common gluten-containing bases.

Soy (Tofu/Chickpeas):

Tofu and chickpeas (common vegan staples) are excluded, which can be beneficial for those who find that soy, specifically, is an estrogenic trigger.

Substituted with non-soy alternatives like Lion's Mane, Jackfruit, and Hearts of Palm.

2. Maximizing Powerful Anti-Inflammatory Ingredients

The Afro-Caribbean and salad style of these recipes naturally maximizes ingredients known to calm inflammation:

Lion's Mane Mushroom:

Studies show this mushroom possesses significant anti-inflammatory and antioxidant properties that may help combat oxidative stress in the body.

Turmeric, Ginger, Allspice, Thyme, Oregano:

These are the core anti-inflammatory spices used in the Jerk, Curry, and Mojo flavor profiles. Turmeric (curcumin) is a powerful anti-inflammatory agent.

Omega-3 Rich Ingredients:

The recipes prioritize healthy fats and oils in the dressings (e.g., olive oil, cashew/coconut milk base, avocado), aiming to increase the anti-inflammatory Omega-3 to Omega-6 ratio.

High Antioxidant Produce:

The inclusion of colorful foods like bell peppers (Vitamin C), pineapple (Bromelain enzyme), mango, and dark leafy greens (Spinach, Arugula, Watercress) provides a massive influx of antioxidants to help repair cell damage and reduce oxidative stress.

3. Supporting Gut Health and Estrogen Metabolism (The "Fiber Effect")

A key strategy for managing Endometriosis is promoting efficient elimination of excess estrogen, which requires good gut health:

Fiber Load: All three meat substitutes (Jackfruit, Hearts of Palm, Lion's Mane) are exceptionally high in dietary fiber.

Jackfruit and Hearts of Palm add significant bulk and fiber to the recipes. Fiber binds to excess estrogen in the digestive tract, preventing it from being reabsorbed and ensuring it is eliminated from the body. This helps support hormonal balance.

Prebiotic Properties:

The high fiber, particularly in Lion's Mane and Hearts of Palm, acts as a prebiotic, feeding the beneficial bacteria in the gut. A healthier gut microbiome is linked to lower systemic inflammation.