Hormones have been in the spotlight quite a bit recently…
I’m sure you’re all very familiar with cortisol, the stress hormone that wreaks havoc on our bodies. And everyone knows that adrenaline is produced the moment we experience fight or flight.
But what about female hormones in particular?
(Guys, if you’re reading this, it can definitely apply if you have a woman in your life who’s dealing with hormonal imbalance).
I’m talking about estrogen and progesterone. Do we really know how those affect us?
If you’re like me, you’ve experienced PMS symptoms on more than one occasion (debilitating cramps, mood swings, etc.), felt a little crazy around ovulation time, and generally felt like you couldn’t get a hold of your emotions.
Well, our hormones affect us in more ways than we are aware of, especially if we are out of balance.
How Hormones Affect Our Bodies & Mood
Low estrogen can impact mood and bring on feelings of depression and anxiety, while low progesterone can exacerbate anger and irritability.
The same hormones are responsible for ensuring we have a 28 day cycle (give or take a few days for some women).
On the other hand, adequate estrogen during the first phase of our cycle gives us energy, confidence, and lifts our mood. For those women trying to conceive, adequate progesterone in the second phase of the cycle ensures that the conditions are optimal for egg fertilization.
Even if you’re not trying to conceive, having the right amount of progesterone ensures a consistent 21 to 35 day cycle.
While these hormones are naturally occurring in a woman’s body, certain factors impact their natural production. These can be environmental, physical, or caused by poor nutrition.
This is where nutrient-dense seeds come in.
Seed Cycling For Hormone Balance
Seed what?
You may or may not be familiar with seed cycling. It’s a very simple concept of eating specific seeds that balance estrogen during the first half of the cycle, and eating certain seeds that balance progesterone during the second.
During the first half, also called the follicular phase, flax and pumpkin seeds encourage estrogen production.
During the second half, also called the luteal phase, sunflower and sesame seeds promote progesterone production.
Read more about seed cycling here.
Should You Soak The Seeds First?
That is entirely up to you, but if you’re looking for maximum nutrient absorption and easy digestion, I highly recommend soaking the seeds prior to dehydrating or drying them. Soaking the seeds first will break down the anti-nutrient phytic acid and neutralize some of the enzyme inhibitors.
You can also purchase already soaked and dehydrated pumpkin seeds and sunflower seeds, if that’s more convenient.
I also encourage you to seek out raw, organic seeds to ensure optimum nutrition, and so they’ve not been sprayed with hormone-disrupting chemicals.
*One note about flax and sesame seeds. These are trickier to soak, and I’ve opted not to. Flax seeds create a viscous consistency with the addition of water. Sesame seeds are so small that it can be difficult to dehydrate them.
Read more about why you should soak nuts and seeds here.
What To Add Along With Seeds
Seeds are great, don’t get me wrong!
Yet, when combined with 100% pure cacao, coconut oil, coconut flakes, maca powder and dates… they take on an entirely different profile and become lovely, nutrient dense bliss balls.
They’re chewy, succulent, and so very chocolate-y.
The best part is that cacao and maca both have hormone-balancing properties, which work beautifully to create these luscious bliss balls.
What You Need To Make Hormone-Balancing Bliss Balls
Besides several different sized bowls for soaking the seeds, you’ll need roasting sheets, a food processor, and either a dehydrator or an oven.
After drying the seeds, I grind them finely in my food processor until they turn into a seed butter consistency, perfect for making bliss balls even smoother.
You will end up with 2 batches — one for the follicular phase and one for the luteal. You will have extra of each mixture, so save it in an airtight container and use it as you wish in smoothies or as toppings for salads.
The dehydrator yields truly raw seeds. If you don’t have a dehydrator, you can use the oven on the lowest temperature instead.
Let’s get to the recipe!
Hormone-Balancing Bliss Balls For Seed Cycling
Feeling hormonal or getting hit hard by PMS? You're not alone! And thanks to nutrient-dense seeds that regulate female hormones, these natural hormone-balancing bliss balls with cacao and dates can help. They're chewy, succulent, and so very chocolate-y... the perfect easy recipe for any time of the month!
Ingredients
Bliss Balls For The Follicular Phase
- 1 cup pumpkin seeds
- 2 tablespoon flax seeds
- 5 dates
- 1/8 cup cacao powder
- 2 teaspoons maca powder
- 1/8 cup unsweetened shredded coconut
- 1/4 cup coconut oil
- 1/2 teaspoon vanilla extract
- 1 pinch sea salt
Bliss Balls For The Luteal Phase
- 1 cup sunflower seeds
- 2 tablespoon sesame seeds
- 5 dates
- 1/8 cup cacao powder
- 2 teaspoons maca powder
- 1/8 cup unsweetened shredded coconut
- 1/4 cup coconut oil melted
- 1/2 teaspoon vanilla extract
- 1 pinch sea salt
Instructions
To soak and dehydrate seeds...
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Add pumpkin and sunflower seeds to individual bowls and cover with water.
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Let soak for a minimum of 7 to 8 hours or up to 24 hours. Overnight is easy and convenient for me.
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Once soaked, lay seeds out on separate dehydrator trays that have been covered with parchment paper or other liner first.
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Dehydrate for 2 hours at 145 degrees Fahrenheit, then turn down to 115 degrees Fahrenheit for the remaining 12 hours or so (until dry).
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Or, if you don't have a dehydrator, preheat oven to 170 degrees Fahrenheit (or as low as it will go).
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Place seeds on separate roasting sheets.
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Roast until dry, stirring and checking frequently. This may take an hour or so.
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Once seeds are dry, proceed to making bliss balls!
To make bliss balls for the follicular phase...
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Mix together soaked and dehydrated pumpkin seeds and flax seeds.
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Add 3/4 cup of this mixture to food processor.
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Process for 5 minutes until smooth (seed butter consistency).
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Add remaining follicular phase ingredients: dates, cacao powder, maca powder, shredded coconut, melted coconut oil, vanilla extract, and sea salt.
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Process until smooth.
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Roll mixture into balls and dredge in additional coconut flakes or cacao.
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Refrigerate for at least 1 to 2 hours.
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Bliss balls can be stored in an air-tight container for 2 weeks. Eat 2 to 3 per day for best seed cycling results.
To make bliss balls for the luteal phase...
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Mix together soaked and dehydrated sunflower seeds and sesame seeds.
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Add 3/4 cup of this mixture to food processor.
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Process for 5 minutes until smooth (seed butter consistency).
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Add remaining luteal phase ingredients: dates, cacao powder, maca powder, shredded coconut, melted coconut oil, vanilla extract, and sea salt.
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Process until smooth.
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Roll mixture into balls and dredge in additional coconut flakes or cacao.
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Refrigerate for at least 1 to 2 hours.
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Bliss balls can be stored in an air-tight container for 2 weeks. Eat 2 to 3 per day for best seed cycling results.
Recipe Notes
Once you have your ground seeds, you can store them in containers for several weeks. You will have extra mixture of both, that can be used in smoothies or to top your favorite salads.
If you don't mind seeds that aren't raw (keeping in mind that raw is best!), you can toast the seeds at 350 degrees Fahrenheit for about 10 minutes each, which yields a lovely toasted flavor.
For menopausal women wishing to seed cycle for hormone balance, rotate the kinds of seeds (luteal phase and follicular phase) every two weeks, mimicking a female cycle. More info here.
Looking for other hormone-balancing recipes? Check these out!
- Dairy-Free Hormone-Balancing Chocolate Malt {with maca & collagen!}
- No-Bake Herbal Adaptogen Energy Balls
- Maca Gingersnap No-Bake Treats
- Top 5 Essential Oils For Women (for hormone balance, PMS, menopause, & in the bedroom!)
- Mixed Berry Hormone Balancing Smoothie For Ovulation Support
- Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support
- Mango, Turmeric, & Ginger Hormone Balancing Smoothie For Menstruation
- Cherry, Flax & Maca Hormone Balancing Smoothie (For Follicular Phase)
Looking for more naturally sweetened or sugar free treats? Try these!
...without giving up the foods you love or spending all day in the kitchen!
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How many do we eat each day during each phase? One per day all month long? How do we know when to switch?
So that’s entirely up to you. I’m not dogmatic about it but if you’re going to try and do it for a month, I’d recommend 1-3 per of the flax and pumpkin until you ovulate and then switch over to the sesame and sunflower until you menstruate and then the whole cycle starts over. And though I’m not a nutritionist, I highly recommend also including fresh organic whole food anytime of the month since non-organic can be hormone disrupting. I hope that helps 🙂
Thank you!!!
You’re so welcome Leigh!!!
Would these also benefit someone who has reached menopause?
Hi Jean,
Absolutely though I would lean more toward the ones that increase estrogen because that’s the one that’s mostly affected in menopausal years!
Do you have a suggestion for something like this to support hormones in a woman who has gone through menopause?
Hi Jill,
Though I cannot provide medical advice I will say that I would lean towards the seeds that increase estrogen in menopausal years, so pumpkin and flax would be a good option in this case! I hope that helps!
Thank you, Daniela.
My absolute pleasure Jill!
Do you think this could help balance hormones during pregnancy as well? Obviously you don’t cycle through pregnancy.
Hi Christi,
I can’t say for sure since estrogen is certainly at its highest while pregnant but I can’t imagine it having a negative impact because these are all natural foods. I’d be careful with Maca though and maybe avoid it unless you’re sure it’s safe for pregnancy.
After birth is probably when paying attention to hormones is hugely important because that’s when things can get tricky! I’m sorry I couldn’t help much but pregnancy is a delicate, unique and beautiful time 🙂
I am allergic to sesame. Also close to menopause stage. Would just using sunflower seeds in the second half be ok or do need both seeds to be effective? Also, not a big fan of shredded coconut, can that be left out? Thanks for these.
Hi Stacy,
Absolutely fine to leave out the sesame! I often seed cycle with just sunflower and pumpkin seeds. And yes to leaving out the coconut. If you want, you could finely crush up some toasted sunflower or pumpkin seeds and roll them in that or plain cacao for some extra chocolate!
Thanks for responding. And posting such good info and yummy recipes.
Oh my very pleasure Stacy! We need far more research and thorough studying of women’s bodies and particularly the impact hormones have throughout our lives!
Ugh … I cannot get the pumpkin and flax mixture to nut butter consistency. I have tried it in our Vitamin, my mini food processor and even a Ninja jar … it just clumps into the edges and does not turn. What am I doing wrong?
Hi Denice! No stress about getting it to be exactly like a butter. Mine was close but I didn’t stress about it being perfectly smooth and liquidy. You’d need about 7-8 minutes I think if you wanted to do that. But as long as it’s nice and finely ground where it makes for very easy absorption you’re good! If it’s too wet, then the balls will end up being harder to roll.
I used a regular sized food processor for mine and processed them for about 5 stopping every so often to scrape the sides down and continue. I hope that helps! Whatever you’ve made so far can absolutely be used and don’t forget you can always toss it in smoothies as well 🙂
Hi!
How many balls should each batch yield? I may have made the balls too big because I won’t have enough to last each cycle.
Thanks! They’re yummy!
Hi Belen,
I’m happy you think so and thank you!!
I believe you did everything right! My thinking is you can make them whatever size you’d like and just double up if you want enough for each cycle 🙂
Hi hun, during ivf, I know medically you can’t tell me, but would you suggest cycling both phases in relation to my stage in ivf? Right now I’m a few days off stimulation (egg growth) thankyou
Hi Kal,
Unfortunately I cannot provide any kind of medical advice while you’re undergoing IVF since I truly don’t know what’s safe and what isn’t. I’d be inclined to say it’s safe because we’re only talking food, but still I cannot be sure. I wish you all the best and the recipe will be here when you’re ready! 🙂
Hi there,
Would seed cycling using this recipe still be beneficial if I am using the progesterone-only contraception pill? It prevents ovulation and normally stops menstruation. Any guidance would be appreciated!
Hi Jen!
As I’m not ? sure, I’d be afraid to give medical advice. But since we’re talking only nutrition and not actual hormones I want to say that you’ll likely be okay 🙂
These look delish! Thank you for sharing the recipe. Would using raw organic nut butters be as beneficial?
Thank you so much Alishia! That’s so nice of you to say! The reason I’m using the seeds specifically is because of their hormone balancing properties but nut butters I’m sure would make it nonetheless delicious!
I also like to take hemp and chia seeds. Do you recommend segmenting those within the flax/pumpkin seed phase, or the sunflower/sesame phase, or either?
Hi Ellen!
Those are awesome seeds – I don’t see anything wrong with adding them both to whichever phase you’d like! Getting some super great nutrients!
So even if I purchase raw organic seeds this recipe suggests I should still soak and dehydrate them?
This looks so good! What a great way to enjoy a healthy treat!
Thanks for sharing! Do they keep long?
Hi Daniela I am so excited to try these balls out:).
I am wondering before or during the time I do seed cycling do you know who I should speak with, in regards to tests to be taken to determine determine hormone imbalance?
Thank you.