Seed Cycling Granola

this perfectly crunchy granola fresh from the oven

by Fran Allen, CNP

~ vegan and gluten free~

One of my favorite things about being a nutritionist is finding creative solutions using food to help my clients. Usually, with a few tweaks and strategies my clients see a considerable shift and are enjoying food without guilt or anxiety, they feel empowered and connected to their body and the foods they use to support it. A very common symptom I see is painful and irregular menstruation and one of my favorite strategies to help is through seed cycling.

Pumpkin, flax, sesame and sunflower seeds

What is seed cycling?

Seed cycling integrates different seeds into the diet at different times of the menstrual cycle to support hormonal balance . The idea is that seeds contain certain oils, vitamins, and nutrients that can help support the body’s production, release, and metabolism of hormones. The seeds used in seed rotation are flax and pumpkin seeds, sesame and sunflower seeds.

Lignans in sesame seeds and flax can help the body bind excess estrogen, supporting its release, and that omega-3s help cellular receptor sites to remain in good condition, which in turn lowers inflammation and keeps hormones in balance. Certain seeds are high in vitamins or minerals like zinc and selenium that help support hormone release.

The seeds are rotated based on the follicular and luteal phases. The follicular phase of your cycle starts with “Day 1,” which is  the first day of your menstrual cycle and the day that you begin to bleed. The luteal phase begins with ovulation and extends to menses. For some women, ovulation falls on or around day 14 or 15, but many women ovulate much sooner or much later. In addition, some women experience shorter or longer cycles than the “ideal” 28-day cycle, so it’s important to know your body’s rhythms and read its signs. The MyFlo app and checking cervical should help detect ovulation.

Follicular Phase: Day 1 to Day 14, or until ovulation

1 tablespoon each flax seeds and pumpkin seeds daily.

FLAX - Contain lignans, which help to bind excess estrogen so that it can be eliminated from the body.

PUMPKIN - High in zinc, which support progesterone.

Luteal Phase: From Day 15 to 28, or until menses

1 tablespoon each sunflower and sesame seeds daily.

SUNFLOWER: High in selenium, which is good for the thyroid and  hormone balance.

SESAME: Contain lignans to block excess estrogen.

I love to find creative ways to incorporate these principles into my diet regularly and was inspired by a granola recipe from Julia Sherman aka Salad For President ( her original recipe is posted on her instagram stories). I was so impressed with how crunchy and chunky the granola clusters were, I decided to experiment and incorporate the principles to seed cycling. This recipe makes seed cycling so easy for me, I just simply make a batch during the beginning of phase one. The batch usually lasts about two weeks so I make phase two next, then alternate. It’s an easy and tasty meal prep, perfectly sweet with a bit of salt and an amazing crunch. I love having this with yogurt, fresh fruit or chia pudding or on the go packed up as a quick and satisfying snack.  

I have offered alternate ingredients for each phase of your cycle but feel free to include whatever ingredients you prefer or have on hand.

Look at those beautiful chunks of granola!

Seed Cycling Granola

Ingredients

¾ C Buckwheat groats

3 Tbsp ground flax seeds

1 Tbsp chia seeds

¾ C water

⅓ C dried fruit like raisins, chopped dates or apricots

1 C rolled oats

** seed cycle ingredients

1 C unsweetened coconut flakes

2 Tbsp Cacao nibs

1 Tbsp Cinnamon

1 tsp dulse flakes

¼ C coconut oil (melted)

⅓ C  maple syrup or honey

1 Tbsp molasses

flaky salt like Maldon

**For Phase One of cycle (Day 1-14)

estrogen boost

1C raw pumpkin seeds

½ C flax seeds

**For Phase Two of cycle (Day 15-28)

progesterone boost

1C raw sunflower seeds

½ C raw sesame seeds

Directions

1. 
   1. Preheat oven to 300 C. Toast buckwheat groats on a baking tray in the oven for 20 minutes.

2. Combine the flax meal, chia and water in a bowl and set aside. This will be the glue that holds the granola together and is the key to the crunchy clusters.

3. Combine the toasted buckwheat groats, oats, coconut, dried fruit, seed cycling blend and cacao nibs to a large bowl.

4. Combine the coconut oil, honey or maple syrup, molasses cinnamon, dulse and flax/chia mixture together, stir well to evenly incorporate ingredients. Add this mixture to the dry ingredients and stir to fully coat each piece.

5. Press mixture on to one baking sheet .Sprinkle with salt and bake in the oven for 45 minutes. Turn oven off and allow the mixture to stay in the oven for 30 additional minutes as the oven cools.

6. Remove from the oven and if it still warm, allow to cool. Then break the mixture into chunks with a metal spatula and store in an airtight container for up to two weeks.