Recipe: Seed Cycling Bites

to help you get in your daily seeds

Seeds are tiny powerhouses packed with nutrients like zinc, vitamin E, and phytoestrogens—building blocks that help balance hormones and support overall health.

Whether you’re aiming to regulate your cycle, ease PMS symptoms, or support fertility, incorporating seeds into your diet is a simple yet effective strategy.

But let’s be honest: eating seeds daily can feel tricky when you're just starting out.

That’s why getting creative with seed recipes, like seed cycling bites, can make all the difference.

so basically - dw, we got you covered

Why Eat Seeds?

Seeds are nature’s tiny nutritional gems, packed with essential nutrients that support hormonal health and overall wellness.

Here’s what makes them our fav

• Rich in Lignans (highlight: Flaxseeds): Lignans are plant compounds that mimic estrogen in the body, helping to balance estrogen levels. Since flax estrogens are weaker than our own estrogen, they can help displace our stronger hormone and balance out estrogen levels.

• High in Zinc (highlight: Pumpkin Seeds): Zinc plays a crucial role in hormone production and regulation, especially with progesterone and testosterone. It also plays a role in skin health too, so win win

• Loaded with Vitamin E (highlight: Sunflower Seeds): Vitamin E is a powerful antioxidant that protects your cells from damage, supports progesterone production, and helps to ease tender breasts and mood swings during the luteal phase.

• Rich in Selenium (highlight: Sesame Seeds): Selenium supports thyroid health, which is critical for maintaining balanced hormones. It also aids in detoxification, helping your body eliminate excess estrogen more efficiently.

• Raises SHBG (highlight: Sesame Seeds): Sesame seeds have been shown to raise SHBG, which lower testosterone. In other words, key for my PCOS gals.

Plus, they’re packed with omega-3s, magnesium and B vitamins.

So basically = seeds in the diet = key nutrients for hormones

They’re small but mighty tools for restoring and maintaining hormonal equilibrium

What is Seed Cycling?

Seed cycling is a natural method for supporting hormonal balance throughout your menstrual cycle by eating specific seeds during different phases.

But let me just say: while the benefits of eating seeds for hormone health are well-supported, seed cycling itself isn’t a peer-reviewed, science-backed method.

It’s rooted more in anecdotal evidence and traditional wisdom.

My take? Incorporating seeds into your diet daily is a win for your health. If you want to give seed cycling a try, it’s a fun and intentional way to nourish your hormones even further.

Here’s how it works:

• Follicular Phase (Day 1 to Ovulation): 1 Tbsp ground flax + 1 Tbsp pumpkin

Focus on flaxseeds and pumpkin seeds. These seeds are rich in lignans and zinc, which support estrogen detoxification and prepare your body for ovulation.

• Luteal Phase (Ovulation to Period): 1 Tbsp sesame + 1 Tbsp sunflower seeds

Focus on sesame seeds and sunflower seeds, which are high in vitamin E and selenium to support progesterone production and hormone balance.

Fun Ways to Sneak In More Seeds

Cause it can be hard to get these little buggers in daily

• Seed Butter Drizzle: Use sunflower, tahini or pumpkin seed butter as a topping for oatmeal, smoothies, or toast

• Homemade Energy Bites (recipe below): Mix seeds with dates, oats, nut butter etc to create easy, grab-and-go snacks.

• Seed-Crusted Protein: Coat chicken, fish, or tofu in a mixture of ground seeds and spices before baking or grilling.

• Salad Boost: Sprinkle seeds onto salads for extra crunch and nutrition.

• Seed-Infused Smoothies: Blend ground flaxseeds or chia seeds into your favorite smoothie for a nutrient boost.

• Top on Yogurt, Oatmeal or Avocado toast: yup, that simple.

Seed Cycling Bites

To balance hormones

Okay, so let’s get into it.

I’m giving a few versions of this recipe because honestly, it’s super forgiving.

Adjust as you see fit! I’m in a new kitchen sans food processor, so we worked with what we got. But you adjust your based on your needs, flavor preferences, etc.

A note: you can eat these daily, or you can make them based on where you are in your cycle and seed cycle with them

FOLLICULAR PHASE BITES

makes: 8-12 balls

INGREDIENTS:

• 1/3-1/2 cup almond flour

• 1/2 cup nut/seed butter (I recommend pumpkin butter)

• 2-3 Tbsp ground flax

• 1-2 Tbsp honey, agave or maple syrup or 1/2 cup dates, pitted (if using a food processor)

• Splash of vanilla

• Mix ins: more chopped pumpkin seeds + chocolate chips

• Optional based on consistency: 1-2 Tbsp almond milk

METHOD:

If using a food processor:

1. Add dates to food processor first and blend/pulse until chopped.

2. Add remaining ingredients except the add-ins. Blend until well combined and dough is formed. If too dry, you can always use a splash of almond milk.

3. Remove from food processor and fold in mix ins

4. Form into 8-10 bite size balls

5. Refrigerate or freeze (I recommend freezing) for 30 minutes

If using a mixing bowl:

1. Add all ingredients (except mix ins) to a bowl and mix until well combined.

2. Fold in pumpkin seeds and chocolate chips

3. Form into 8-10 bite size balls

4. Refrigerate or freeze (I recommend freezing) for 30 minutes

LUTEAL PHASE BITES

makes: 8-12 balls

INGREDIENTS:

• 1/2 cup almond flour

• 1/2 cup tahini

• 1-2 Tbsp cacao powder

• 1-2 Tbsp honey, agave or maple syrup or 1/2 cup dates, pitted (if using a food processor)

• Dash of cinnamon

• Mix ins: chopped sunflower seeds

METHOD:

If using a food processor:

1. Add dates to food processor first and blend/pulse until chopped.

2. Add remaining ingredients except the add-ins. Blend until well combined and dough is formed. If too dry, you can always use a splash of almond milk.

3. Remove from food processor and fold in mix ins

4. Form into 8-10 bite size balls

5. Refrigerate or freeze (I recommend freezing) for 30 minutes

If using a mixing bowl:

1. Add all ingredients (except mix ins) to a bowl and mix until well combined.

2. Fold in pumpkin seeds and chocolate chips

3. Form into 8-10 bite size balls

4. Refrigerate or freeze (I recommend freezing) for 30 minutes

Tips and Tricks

Add in Hormone Boosters as needed

Have fun with it

Add in some maca powder or ashwagandha

Bring in some chopped Brazil nuts or dust it in coconut flakes

The goal here is to find a daily bite that you enjoy and supports your body

If You Prefer Sweeter Bites

I def recommend using medjool dates then instead. The non-food processor version is not very sweet, which I don’t mind but I know some people might not be used to it.

While the chocolate chips def add some sweeter edge to the Follicular bites, the tahini can be a new flavor for many so base it off of your needs.

If You are Having Trouble With Forming Balls

First refrigerate the dough. Depending on the consistency, how much you mixed etc. it may need a little support in coming together. Pop it in the fridge or freezer for 15 minutes before forming balls.

Choose High Quality Seed Butter

My fav brands:

• Seed and Mill tahini

• Dastony Pumpkin Seed Butter

If You Want To Eat More Seed Cycling Recipes

Check out a whollleeee bunch of cycle syncing recipes below

Look for options without added sugar

Written while eating one too many and now feeling a like I over did it on the seeds