Recipe: TCM Inspired Cortisol-Calming, Hormone-Balancing Bean & Beef Chili for PMS Support

When PMS cravings hit, it’s easy to reach for sugar or carbs to soothe mood swings, fatigue, or bloating. But what your body might really be asking for is deep nourishment—foods that replenish blood, calm stress hormones like cortisol, and support hormone balance from within.

Enter this Bean & Beef Chili, a warming, protein-rich meal that checks all the boxes: comforting, satisfying, and filled with Traditional Chinese Medicine (TCM) ingredients that help ease PMS symptoms and support overall hormone health—including the regulation of cortisol.

How High Cortisol Affects PMS, Hormones, and Your Cycle

Cortisol is your body’s primary stress hormone, and while it’s essential in small doses, chronically high cortisol can disrupt your cycle by throwing off estrogen, progesterone, and blood sugar levels.

The result? More intense PMS, worsened cramps, fatigue, and even irregular cycles.

How Chinese Medicine Views High Cortisol 

In Chinese medicine, high cortisol is often seen as an imbalance in Liver Qi (Liver Qi Stagnation) or a depletion of Kidney and Spleen energy—systems responsible for detox, stress response, digestion, and overall hormone production. 

By supporting digestion, detoxification, and circulation, you can help the body rebalance cortisol and menstrual hormones naturally. This protein and fiber rich recipe is designed to do exactly that.

TCM Ingredients That Support Hormone Balance and Lower Cortisol

Each ingredient in this chili is doing more than just adding flavor—it’s helping regulate your hormones, support your digestion, and calm stress from the inside out.

>> Watch Elix Founder, Lulu Ge, make this hormone balancing chili here <<

TCM Ingredients That Support Hormone Balance and Lower Cortisol

Adzuki Beans

Known for their ability to tonify and regulate blood, clear heat, drain dampness (think bloating and digestive discomfort), and expel toxins. These small but mighty beans support healthy liver function—essential for moving Qi and processing hormones efficiently. They’re also great for reducing bloating and promoting circulation during your luteal and menstrual phases.

Mung Beans

Cooling and detoxifying, mung beans are a go-to in TCM to clear heat (think inflammation, acne, irritability) and dampness, eliminate toxins, and reduce swelling. They gently support the body’s natural detox pathways, helping you feel lighter and more balanced.

Coix Seeds (Job’s tears or pearl barley)

A traditional favorite for draining dampness and soothing the digestive system—both of which can be impacted when cortisol is high. Coix seeds support Spleen Qi, which is key for steady energy, digestion, and hormone balance. They are also known to calm the Heart organ system to support sleep. 

Ground Beef

Beef is warming, grounding, and deeply nourishing for the Blood—especially during your period.  It supports Blood, Yin, and Qi—building blocks for hormone health and resilience against stress. If possible, use grass-fed and finished organic beef. 

The fiber in the beans and barley help keep your bowels moving, essential to metabolizing any excess hormones, like estrogen, which can lead to increased PMS symptoms. Together, these ingredients create a deeply grounding, stress-soothing, and hormone-balancing meal that works with your cycle, not against it.

Bean & Beef Chili Recipe for Hormone Health and PMS Relief

• Servings: 5–6
• Prep Time: 20 minutes
• Cook Time: 1.5 – 2 hours

Ingredients:

• 3 cloves garlic, minced
• 1 medium onion, diced
• 1 red bell pepper, diced
• ½ cup dried adzuki beans
• ½ cup dried mung beans
• ½ cup coix seeds (Job’s tears or pearl barley) 
• ½ lb ground beef
• 8 cups chicken stock
• 1 (14.5 oz) can petite diced tomatoes
• 1 (14.5 oz) can black beans, drained
• 1 (14.5 oz) can kidney beans, drained
  
  

Instructions:

1. Prepare the Beans
If you didn’t soak the adzuki, mung, and coix seeds overnight, do a quick soak:
Boil them for 2 minutes, then let sit for 1 hour before draining.

2. Sauté the Aromatics
In a large pot over medium heat, add a splash of chicken stock (or oil if you prefer).
Sauté garlic and onion until translucent (about 3–4 minutes).

3. Brown the Meat
Add the ground beef, breaking it apart as it cooks. Brown until no longer pink, about 5 minutes.

4. Add Veggies
Stir in diced red bell pepper and cook for another 2 minutes.

5. Simmer the Chili
Add the soaked beans, stock, and tomatoes. Stir well and bring to a gentle boil.

6. Slow Cook for Flavor + Function
Reduce heat to low and simmer uncovered for 1.5 to 2 hours. Stir occasionally.
Add more stock as needed to maintain a chili consistency.

7. Taste & Adjust
Add salt if desired (though not listed, TCM often uses natural seasonings for balance).

8. Serve & Enjoy
Enjoy warm as is, or serve with a simple grain for extra balance.

>> Watch Elix Founder, Lulu Ge, make this hormone balancing chili here <<

TCM Tips to Naturally Reduce Cortisol and Balance Hormones

This chili is more than cozy comfort—it’s a nourishing ritual. With Blood-nourishing beef, damp-draining beans, and hormone balancing ingredients, it’s the kind of meal that helps your body adapt to modern stress, gently regulate hormones, and feel more grounded in every phase of your cycle.

When stress is high and hormones are out of balance, this dish brings you back to center—gently, naturally, and deliciously.

Looking For More Ways to Support Your Hormones Naturally? 

Take Elix’s free Online Health Assessment to uncover the root patterns behind your hormone and menstrual symptoms, and get matched with your personalized, organic Cycle Balance formula—crafted to support your body’s unique needs.

Start Healing Naturally Today. 

This article was reviewed by Zoey Gong.

Zoey Gong is a Traditional Chinese Medicine nutritionist, food therapist, and chef. Her recipes have been featured in various publications, including the cover of Food & Wine magazine in the February 2023 issue. She’s the author of The Five Elements Cookbook: A Guide to Traditional Chinese Medicine with Recipes for Everyday Healing, where she guides readers in the basics of TCM through encyclopedic entries on common ingredients and 50 nourishing recipes.