Paleo Seed Cycling Crackers (Whole30, Keto)

9 minute read

Crisp and savory paleo seed cycling crackers are the tastiest way to support your body’s hormones naturally. As a Nutritional Therapy Practitioner, I am always doing what I can to support my body in a more holistic and natural way and seed cycling is one of them. When I was dealing with a lot of the chronic symptoms of my Hashimoto’s, my cycles became very very short and I dealt with a lot of PMS symptoms like acne, mood swings, irritability, fatigue, sleeplessness, and cramping.

Within the first month of starting seed cycling, my cycle went from 20 days to 27, and all of my PMS symptoms either completely disappeared or drastically lessened, I couldn’t believe it! Now, it has been several months and I have to say, I will continue doing this for the rest of my life as all of my symptoms have gone away and my cycle is so much more balanced. These amazing and delicious seed cycling crackers make it so tasty and easy to start seed cycling today, and the best part is you can get a pre-ground, easy to use seed cycling blend pack from Manski’s Wellness that is the exact measurement of flax and pumpkin seeds for these crackers!

What is Seed Cycling

Seed cycling is a natural way using whole food seeds to support the delicate balance of a woman’s hormones. When this balance becomes off balance due to diet, environmental toxins, lack of sleep, stress, exercise, medications, or illness it can lead to an array of chronic symptoms such as PMS, headaches, irregular menstrual cycles, PCOS, acne, mood swings and more.

One of the easiest and most natural ways you can support your body’s reproductive hormones is with seed cycling. As I have told many clients, your body is this amazing machine that has the ability to restore and heal when given what it needs. So let’s dive into seed cycling some more!

How does Seed Cycling work to Balance Hormones in the Follicular Phase

The first 14-days of a woman’s cycle begins the day her period starts, this is considered the follicular phase and is when a woman’s body is working to build up the endometrium (uterine lining). This phase of a woman’s cycle is more estrogen dominant and seeds such as pumpkin and flax support the body’s estrogen levels due to the phytoestrogens that are found in the seeds. The lignans found in flaxseeds help to support the body’s estrogen levels by preventing excess estrogen by binding to it, while pumpkin seeds are high in zinc, a mineral that is necessary in progesterone production in the luteal phase (days 15-28) of your cycle.

Flaxseeds

Omega-3’s: An essential fatty acid that is necessary in the body’s anti-inflammatory pathways

Fiber: There are more benefits to eating the flaxseeds, they are full of fiber to support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
  • Soluble fiber [1]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.

Vitamins

  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
  • Vitamin B6: A water soluble vitamin that is essential in metabolic pathways,  RBC production, and in the production of neurotransmitters.
  • Vitamin B9 (folate):  A water soluble vitamin that is essential during pregnancy in the formation of the neural tube [2].

Minerals

  • Copper:  Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [3].
  • Iron: Necessary in the formation of hemoglobin and maintaining proper body temperature.  Plant sources of iron and are considered non-heme, which is not as easily absorbed, pairing non-heme iron rich foods with foods rich in Vitamin C increases absorption.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].
  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
  • Selenium: Supports thyroid health [5] and supports your immune system.
  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, which is the source of the amino acids your body needs for every function that support you from immune health to the synthesis of hormones.  Pumpkin seeds contain all nine essential amino acids, making this one of the few complete plant protein sources you can find [6].

Vitamins:  You will find Vitamin K1, which is essential in supporting your body’s ability to clot.  Vitamin K1 is converted to vitamin K2 by your microbiome, which helps to support your bones health, brain and heart health [7].

Minerals: Full of essential minerals that support many of the functions and processes in our bodies, these include Copper, Manganese, Magnesium, Phosphorus, Iron and Zinc. 

How does Seed Cycling work to Balance Hormones in the Luteal Phase

The luteal phase of a woman’s cycle begins after ovulation has occurred and is typically during days 15-28.  During this phase, the corpus luteum begins to release progesterone, a sex hormone that supports the thickening of the uterine lining in order to support the implantation of an embryo.  The nutrients in sunflower seeds and sesame seeds assist with the production of progesterone and more.  Sunflower seeds are rich in the fat soluble vitamin E, which boosts the body’s natural progesterone production, and selenium, an essential mineral that supports the detoxification of excess estrogen within the liver. Sesame seeds contain plant lignins, which are a polyphenol, that work by supporting estrogen levels from increasing too high, and zinc, a mineral that supports the production of progesterone.

Sunflower Seeds

Vitamins

  • Vitamin B3 (niacin): Essential in healthy metabolism, supports healthy cholesterol and blood pressure [1].
  • Vitamin B5 (pantothenic acid): Supports metabolic pathways and plays a role in making red blood cells.
  • Vitamin B6: There are many benefits from a diet rich in vitamin B6.  It plays a role in our immune health, metabolism, and brain health.  Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [2].
  • Vitamin B9 (folate): Essential nutrient during pregnancy that supports the development of the neural tube.
  • Vitamin E: Powerful antioxidant that supports healthy vision, immune function, reproduction, and may help to lower C-reactive protein levels [3].

Minerals

  • Iron: Necessary in the formation of hemoglobin and maintaining proper body temperature.
  • Copper: Essential in the production of red blood cells.
  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].
  • Selenium: Supports thyroid health [5] and supports your immune system.
  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Fatty Acids

  • Linoleic Acid: Supports healthy cholesterol levels, blood pressure, and heart health

Antioxidants

  • Chlorogenic Acid: Supports healthy blood sugars, blood pressure, weight, and mood balance.

Fiber

  • Sunflower seeds are full of fiber to support a healthy and optimized digestive tract that helps to keep things moving along, rids the body of toxins a supports a healthy microbiome and healthy blood sugar regulation.

Sesame Seeds

Vitamins

  • Vitamin B1 (Thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function, Vitamin B3, B6 and Vitamin E.

Minerals

  • Calcium, Magnesium, Manganese, Selenium, Zinc

Antioxidants

  • Lignans: Antioxidant/phytoestrogen that reduces free radicals and oxidative stress, supports healthy cholesterol [6], supports uterine and ovarian health, and reduces hot flashes in menopausal women.

Fiber

There are more benefits to eating the sesame seeds, they are full of fiber to support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
  • Soluble fiber [7]:  Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.

So grab your seeds and let’s get cooking!

What are the Benefits of Seed Cycling*

Seed cycling can have a positive impact on various symptoms of hormonal imbalances in as soon as a few weeks to months after starting including

  • Hormonal balance
  • Reduction in PMS symptoms: bloating, cramping, headache, mood swings, sugar cravings, fatigue
  • Improving and regulating your cycle and flow
  • Can help stimulate menstruation if absent
  • Supporting fertility
  • Improving symptoms associated with PCOS, ovarian cysts, fibroids, and endometriosis
  • Improved libido
  • Improved sleep
  • Improves symptoms during peri-menopause and post-menopause

* There is not a lot of scientific data that supports these claims, however, there are many testimonials, mine included, that support seed cycling and its benefits.

How to Start Seed Cycling

Seed Cycling is one of the easiest ways to add more nutrients to support a healthy hormonal balance. During the follicular phase (days 1-14), you will eat 1 Tablespoon each of pumpkin and flaxseeds each day. During the luteal phase (days 15-28), you will eat 1 Tablespoon of each sunflower and sesame seeds each day.

Days 1-14: Follicular Phase, starts the first day of your period

  • Eat 1 Tablespoon of Pumpkin Seeds: ground
  • Eat 1 Tablespoon of Flaxseeds: ground

Days 15-28: Luteal Phase

  • Eat 1 Tablespoon of Sunflower seeds, ground
  • Eat 1 Tablespoon of Sesame seeds, ground

Paleo Seed Cycling Crackers Ingredients

Makes 14 Servings

½ cup Cassava Flour

1 cup Raw Sprouted Pumpkin Seeds*, ground

¾ cup Ground Flaxseed*

4 scoops Collagen Protein Powder

1/2 tsp Fine Real Salt**

¼ tsp Garlic Powder

½ tsp Onion Powder

½ tsp Smoked Paprika

½ tsp Ground Black Pepper

2 Pasture Raised Eggs, slightly beaten

¼ cup Cool Filtered Water

Kosher Salt (opt for topping)

*Substitute 3/4 cup each ground Sunflower and Sesame Seeds for Luteal Phase. Skip the blender and use these pre-ground seed cycling blends from Manski’s Wellness!

**Add 1/4-1/2 tsp more if your pumpkin seeds are unsalted

How to Make Paleo Seed Cycling Crackers

1. Preheat the oven to 350 degrees.

2. In a small bowl lightly whisk the egg and water, set aside. 

3. Add the pumpkin seeds to a high speed blender, blend on high for 30-seconds until a fine flour forms. Transfer to a large bowl and add the remaining dry ingredients. Stir with a fork to combine.

4. Add the egg to the dry ingredients and mix well with a fork, the mixture will be thick.

5. Transfer 1/2 of the dough to a sheet of parchment and gently form into a ball. Layer another sheet of parchment on top and roll out the dough to about 1/16” thickness. Repeat with other 1/2 of the cracker dough.

6. Remove the top sheet of parchment (sprinkle with some kosher salt if desired) and slice into 1″-1.5″ squares with a pizza cutter or knife.

7. Bake for 12-15 minutes until lightly browned.

8. Transfer the crackers and parchment onto a wire rack and cool completely.

9. Gently break crackers apart and enjoy!

Paleo Whole30 Keto Seed Cycling Crackers

Paleo Seed Cycling Crackers (Whole30, Keto)

Amy Lippert
Crisp and savory paleo seed cycling crackers are the tastiest way to support your body's hormones naturally.
Prep Time 5 minutes
Cook Time 15 minutes
Course Snack
Cuisine American
Servings 14
Calories 15 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 350 degrees.
  • In a small bowl lightly whisk the egg and water, set aside.
  • Add the pumpkin seeds to a high speed blender, blend on high for 30-seconds until a fine flour forms. Transfer to a large bowl and add the remaining dry ingredients. Stir with a fork to combine.
  • Add the egg to the dry ingredients and mix well with a fork, the mixture will be thick.
  • Transfer 1/2 of the dough to a sheet of parchment and gently form into a ball. Layer another sheet of parchment on top and roll out the dough to about 1/16” thickness. Repeat with other 1/2 of the cracker dough.
  • Remove the top sheet of parchment (sprinkle with some kosher salt if desired) and slice into 1"-1.5" squares with a pizza cutter or knife.
  • Bake for 12-15 minutes until lightly browned.
  • Transfer the crackers and parchment onto a wire rack and cool completely.
  • Gently break crackers apart and enjoy!

Notes

*Substitute 3/4 cup each ground Sunflower and Sesame Seeds for Luteal Phase. Skip the blender and use these pre-ground seed cycling blends from Manski's Wellness!
**Add 1/4-1/2 tsp more if your pumpkin seeds are unsalted

Nutrition

.wprm-nutrition-label-layout .wprmp-nutrition-label-block-line {background-color: #333333;} .wprm-nutrition-label-layout .wprmp-nutrition-label-block-nutrient {border-top-color: #333333;}
Nutrition Facts
Paleo Seed Cycling Crackers (Whole30, Keto)
Amount per Serving
Calories
15
% Daily Value*
Fat
 
0.01
g
0
%
Sodium
 
0.2
mg
0
%
Potassium
 
1
mg
0
%
Carbohydrates
 
4
g
1
%
Fiber
 
0.1
g
0
%
Sugar
 
0.1
g
0
%
Protein
 
0.1
g
0
%
Vitamin C
 
0.2
mg
0
%
Calcium
 
6
mg
1
%
Iron
 
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Dairy free crackers, Follicular Phase support, Gluten Free crackers, Healthy Crackers, Homemade Crackers, Hormone support, Keto Crackers, Menstrual support, paleo crackers, Seed Cycling, Seed Cycling Crackers, Whole30 Crackers
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FAQs

Q: When should I start seed cycling?

A: If you are menstruating, start on the first day of your next period.  If you are peri-menopausal or post-menopausal and are experiencing amenorrhea, start with the seed cycling anytime you like and follow the timeline of the 14-day rotation.

Q: What if my cycle is shorter? Longer?

A: Not everyone has a cycle that is 28-days, many of us are less than that and many of us are longer.  Everyone is different, and that’s okay.

If you cycle is shorter than 28 days like I was, then stop the luteal phase seeds and restart the follicular seeds when your period starts. Over time you may see improvement in the cycle length. If you have consistently shorter cycles, you may also decrease the number of days you are in each phase, for instance, if you have a 26-day cycle, you can choose to do each phase for 13 days instead of 14.  Listen to your body, you know what is best for you.

If you cycle is longer, I recommend sticking with the 14-day cycling as close as possible to help provide the necessary nutrients in supporting the body’s natural hormonal balance of a 28-day cycle. 

Q:  Do the seeds have to be ground?

A: Grinding the seeds helps to improve the availability of the nutrients in the seeds by breaking the seeds down into a more absorbable form.  You can grind them up in a coffee grinder, food processor, or blender and add them to different foods or make seed cycling cups to enjoy. 

Q: What if I can’t eat certain seeds?

A: Try to add the ones you can during the specific phases they support, and avoid flax and pumpkin seeds during your luteal phases and sesame and sunflower during your follicular phases.

Q: What if I don’t have time to ground fresh seeds everyday?

A: There are so many alternatives!  Make seed butter cups like I do and keep them in the fridge/freezer, make your own seed powder or seed butter to add to other foods, or even just buy organic seed butters (what I do A LOT) and eat a Tablespoon of each on some celery, apples, or toast!

Q: Why are my crackers not coming out crisp?

A: You may have not rolled the dough thin enough. You can flip the crackers over and bake for another 5-10 minutes as needed to fully bake the crackers. Also, be sure to cool completely as they become more crispy as they cool!

Q: What are some other ways to add the seeds to my diet?

A: So many answers here, but I’ll throw these out!

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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