Seed Cycling Blends (Paleo, Whole30, Keto)

9 minute read

In just three short minutes, you can make your own seed cycling blends for your follicular and luteal phases to easily support your body’s hormones, naturally. This easy recipe provides the seeds needed for each phase of your cycle, and the blended seeds can be added to everything from smoothies, yogurt, salads, or try my savory Seed Cycling Crackers or Seed Cycling Buckeye Balls!

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.

Seed Cycling Blend Recipe

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.

Seed Cycling Follicular Phase

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.

Seed Cycling Luteal Phase

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.

Whole30 Paleo Keto Seed Cycling Recipe

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

How to start seed cycling

Equipment Needed

High-Speed Blender
Spatula
Mason Jar (for storage)

Seed Cycling Blends Ingredients

Follicular Seed Blend

1 ½ cups Raw Pumpkin Seeds, husked
1 cup Whole Flax Seeds

Luteal Seed Blend

1 ¼ cups Raw Sunflower Seeds, husked
1 cup Raw Sesame Seeds

How to Make Seed Cycling Blends

1. Add the seeds to a high-speed blender* or a food processor.
2. Blend or process until the seeds are broken down and a coarse mixture is formed.
3. Transfer to a glass container with a lid and enjoy 2 tablespoons of the seed cycling blend during your cycle phases.

*If using a blender you may need to stop and scrape the sides to keep it from packing at the bottom of the blender.

Seed Cycling Blend Recipe

Seed Cycling Blends (Paleo, Whole30, Keto)

Amy Lippert
In just three short minutes, you can make your own seed cycling blends for your follicular and luteal phases to easily support your body’s hormones, naturally.
Prep Time 3 minutes
Course Snacks
Servings 14
Calories 102 kcal

Ingredients
  

Follicular Seed Blend

Luteal Seed Blend

Instructions
 

  • Add the seeds to a high-speed blender* or a food processor.
  • Blend or process until the seeds are broken down and a coarse mixture is formed.
  • Transfer to a glass container with a lid and enjoy 2 tablespoons of the seed cycling blend during your cycle phases.

Notes

*If using a blender you may need to stop and scrape the sides to keep it from packing at the bottom of the blender.
** Nutrition Facts Calculated for Follicular Seed Cycling Blend. For Luteal Seed Blend see below:
131 kcal Calories
5
4
11
1

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
Seed Cycling Blends (Paleo, Whole30, Keto)
Amount per Serving
Calories
102
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.004
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
2
g
Sodium
 
4
mg
0
%
Potassium
 
153
mg
4
%
Carbohydrates
 
4
g
1
%
Fiber
 
4
g
17
%
Sugar
 
0.3
g
0
%
Protein
 
4
g
8
%
Vitamin A
 
1
IU
0
%
Vitamin C
 
0.2
mg
0
%
Calcium
 
34
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Seed Cycling, Seed Cycling Blends, Seed Cycling Recipe
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Seed Cycling Blends Recipe, Almond Milk & Cookies

FAQs

Q: What is the best way to store the seed cycling blends once they are blended?
A: I store mine in an airtight container in the refrigerator, storing at room temperature or warmer may cause the delicate fats in the seeds to become rancid once they have been ground.

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: What are some other ways to add the seeds to my diet?
A: So many answers here, but I’ll throw these out!

Make Seed Cycling Candy Bars
Try them in a Raw Seed Cycling Brownie
Seed Cycling Cups: Follicular/Luteal
Blend them to into smoothies
Add them to a yogurt parfait
Add them to a bowl of homemade granola
Add them to an energy ball
Add them to your oatmeal
Stir them into your overnight chia pudding
Add the seeds to your salad (make sure the flax is ground)
Use a seed butter for snacks and sandwiches
Add them to your baked goods: breads, cookies, muffins
Keep a jar of ground seeds in the fridge to add to salads, smoothies, oatmeal, baked goods and more!

Follicular Phase Seed Cycling Recipe

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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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