Seed cycling protein bites with sunflower seeds and sesame seeds to enjoy during the luteal and menstrual phases!
These seed cycling protein bites are filled with protein, healthy fats, and fibre and carbs to support your body during the luteal phase and menstural phase.
If you've been on a journey to balance your hormones and have a healthier period, then you may have heard about "seed cycling". This is the practice of eating specific sees at each phase of your cycle to support your hormones as they naturally fluctuate, and has been used by women for decades to help balance their hormones.
If you're thinking "that sounds complicated, I don't have time" - hear me out! I thought the same thing at first, but then I realized how simple it really is. The seeds you will need include: flaxseeds, pumpkin, sunflower, and sesame seeds. All of which are easy to find, and easy to incorporate into smoothies, breakfast yogurt bowls, or protein bites such as these! In fact, made this recipe for Seed Cycling Protein Bites because I wanted to make it easier to get my daily dose of seeds in!
Here's a quick rundown of what seeds to incorporate during each phase:
Follicular phase & Ovulatory phase (Days 1-14)
During the follicular & ovulatory phase - estrogen is the main hormone. Estrogen rises rapidly to trigger ovulation, and testosterone also rises slightly prior to ovulation. During these phases, it is recommended to incorporate 1-2 tablespoon raw and freshly ground Flaxseeds and Pumpkin Seeds daily. Flaxseeds are rich in the omega-3 fatty acid ALA, ligands and fibre. These compounds work to reduce inflammation, oxidative stress, and support healthy estrogen levels. Pumpkin seeds are rich in zinc, which helps to support healthy testosterone levels.
Luteal phase & Menstrual phase (Days 15 - 28)
During the luteal phase, progesterone levels begin to fall and is at it's lowest during menstruation. It is recommended to consume 2 tablespoon of freshly ground sesame seeds and sunflower seeds daily during this time to help support estrogen detoxification, and support progesterone levels. Sesame seeds and sunflower seeds are rich in ligands and essential fatty acids.
Sesame seeds are high in iron and magnesium. We all know that iron can be easily depleted during menstruation, but it is also helpful for detoxing estrogen. Magnesium is one of 6 essential minerals that the body needs in relatively large quantities. It is involved in over 300 biochemical pathways in the body, and it can help to support healthy prostaglandin levels, which may reduce cramps. Last but not least, sunflower seeds are also high in Vitamin B6, which helps to combat PMS symptoms such as headaches, nausea, and cramps.
Seed Cycling Protein Bites
These seed cycling protein bites are filled with protein, healthy fats, and fibre and carbs to support your body during the luteal phase and menstural phase. I like to enjoy 2-3 of these delicious protein bites each day during my luteal and menstural phase. They make a great morning or afternoon snack!
Seed Cycling Protein Bites (Luteal Phase Energy Balls)
- Food processor
- ½ cup sunflower seeds
- ½ cup walnuts
- ¼ cup sesame seeds
- ¼ cup tahini
- 2.5 tablespoon coconut oil
- 1 teaspoon ginger powder
- 3 mejool dates
- 1 scoop organic vegan protein powder unflavoured
- 1 tablespoon raw honey
- Add all ingredients to a food processor. Blend on high until combined to your liking. I like to process the mixture until it’s fairly smooth, but there are still some chunks of nuts and seeds for crunch.
- Place the mixture into the freezer for 10-15 minutes to harden slightly.
- Using a scoop, roll into bite-sized balls. This recipe should make 18-20 balls. Place on a tray or plate and put back into the freezer for 10 minutes to harden again.
- Enjoy during your luteal phase and menstrual phase! Store in fridge in an air-tight container.
If you liked this recipe, check back soon for more! I will be sharing a recipe for Seed Cycling Protein Bites to enjoy during the follicular and ovulatory phase soon. Please tag me @nourishmintkitchen and share on your IG stories if you make this recipe, I would love to see your creations!