Monday Munchies – 4-Ingredient Hormone Balancing Bites

For today's food-related post, I wanted to share a very easy recipe that can help balance your hormones. Have you ever heard of seed rotation for hormone balance? By using different seeds during the two different phases of your cycle, you are able to balance hormone levels naturally. A seed rotation diet is usually used to regulate and support the menstrual cycle.

Who is seed rotation for?
This practice can be used by anyone who is experiencing absent or irregular periods, anovulatory cycles, heavy flows, cramps, or PMS symptoms, as well as women looking to boost fertility or those going through peri-menopause and menopause.
How does it work?
Day 1 of your menstrual cycle is the first day of your period. From day 1 – 14, the goal is to boost estrogen which builds up the uterine lining. This is called the Follicular Phase. Flax seeds and pumpkin seeds provide the nutrients (like lignans and zinc) needed to support estrogen production, as well as assist with excess estrogen clearance.
Day 15 – 28 is known as the Luteal Phase. Post-ovulation, the corpus luteum secretes progesterone which helps to thicken the uterine lining and prepare it for implantation. The high content of zinc in sesame seeds and vitamin E in sunflower seeds support progesterone production.

You can check out more about the details of seed rotation here: Hello Glow.

I'm here to tell you that this rotation does work! It is perfect if you struggle with the average symptoms of PMS. Within the first two weeks of regularly snacking on these hormone-balancing bites, I noticed that I had less bloating, fewer mood swings, and no cramping. So, without further ado, here's the recipe.

4-Ingredient Hormone Balancing Bites


  • 1 cup organic, unsalted creamy peanut butter or almond butter

  • 1/3 cup maple syrup

  • 5 Tablespoons seeds for hormone balance (phase 1 - freshly ground flax seeds & pumpkin seeds | phase 2 - freshly ground sesame seeds & sunflower seeds)

  • 1/4 cup raw cocoa powder or unsweetened cocoa powder

  • Roll in chopped Brazil nuts & chia seeds OR chopped walnuts & hemp seeds


  • Line a baking sheet with parchment paper or wax paper. Clear some space in the freezer for this sheet. Set aside at room temperature.

  • In a medium bowl, add peanut butter, maple syrup, seeds, and cocoa powder. Whisk as long as you can. When the mixture gets harder to stir, use a rubber spatula to fold until well incorporated. Fold until thickened.

  • Using a cookie scoop, scoop and roll the balls in desired seed/nut mix and place onto the prepared baking sheet, spaced evenly apart.

  • Transfer to the freezer to chill for 20-30 minutes, until somewhat firm. Remove from freezer and place in separate, marked containers.

*Make sure you keep the phase 1 and phase 2 balls separate.

Until next time,




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