Hormone Healthy Grain-Free Granola: 2 Ways!

I’ve tried my hand at making my own granola, and while I’ve had some success, nothing quite compares to this recipe. I’ve tweaked it numerous times, and I really love how you can swap out a couple things and make it phase friendly! (Ladies, that’s for you!) These 2 different granola blends can help to alleviate those unwanted PMS symptoms like acne, fatigue, amenorrhea and more. I like making the pumpkin + flax version during the first half of my cycle, (menstrual/follicular) to promote healthy estrogen detoxification and support rising estrogen levels from lignans. They also contain omega-3 fatty acids that help to improve progesterone levels and support ovulation. Not to mention, keep that hair, skin and nails looking right. The sunflower + sesame blend is helpful during the second half of the cycle, (ovulatory/luteal) phases when progesterone levels are typically higher. Sesame seeds are rich in magnesium and calcium and both are high in omega-6 fatty acids which help to reduce PMS related inflammation and support healthy progesterone levels. It’s important to note that flaxseeds are not easily digested in the body so you’ll have to grind them up yourself or buy them already ground. You’ll also want to look for the raw, unsalted variety- and organic if you can help it. This way you’re not increasing your toxic load. If you want to take it a step further, you can soak your nuts and/or seeds so they become “sprouted” which makes them more bioavailable and easy to digest.

I love these granola combinations because they are sweet, crunchy and nutrient dense! The first blend is honey + cinnamon granola to support days 1-14 of your cycle.

HONEY + CINNAMON GRANOLA: for menstrual and follicular phases

Ingredients:

3/4 cup organic raw almonds

3/4 cup organic raw cashews

1/3 cup organic raw pumpkin seeds

1/4 cup ground flaxseed meal

1/2 cup unsweetened coconut flakes

1/4 cup organic virgin coconut oil

1/3 cup raw/organic honey (I melt mine with the coconut oil because it’s solid at room temp.)

1 1/2 tsp pure vanilla extract

2 1/2 tsp ground Ceylon cinnamon

1/2 tsp sea salt

**optional 3/4 cup unsweetened dried blueberries or apples taste amazing with this recipe

1. Preheat oven to 325 F and line baking sheet with parchment paper

2. Combine all nuts in food processor and pulse for only a few seconds so the granola is thick and crunchy

3. Transfer nuts to large mixing bowl and add in the seeds, coconut, cinnamon and salt. Combine well

4. In a separate bowl, combine wet ingredients: coconut oil, honey, vanilla

5. Pour wet mixture over dry mixture and stir until everything is evenly coated

6. Spread your delicious smelling granola mixture onto the baking sheet and make sure it is dispersed evenly

7. Bake at 325 F for 15 minutes

8. Wait to add the dried fruit until after the 15 minutes is complete

9. Once removed from oven after 15 minutes, add the optional fruit on top and place back into oven for about 5-6 minutes

10. Remove once more and gently stir mixture to evenly disperse fruit throughout

11. Bake for about 3-5 more minutes or until you notice the granola sticking together and looking more golden

12. Remove and let cool for 15 minutes

13. Store in airtight glass container for up to 2 weeks on your counter/pantry, or a little longer if stored in fridge

For the second blend, I substituted a few ingredients so that it was phase specific for the second half of my cycle, the ovulatory and luteal phases which are days 15-28. This is when it is important to use sunflower and sesame seeds

CHOCOLATE + CHIA GRANOLA

Instead of almonds, use walnuts

Instead of the flaxseed meal use chia seeds

Instead of the pumpkin seeds, use sesame seeds

Instead of the coconut flakes, use sunflower seeds

Instead of honey use maple syrup

Instead of dried fruit, use 1/3 cup dark chocolate chips

The rest of the ingredients stay the same.

Let me know which blend you like better! I find it tough to choose because they’re both just so good!

Enjoy :)

Whatever your needs are, it’s homemade treats ftw!

*Although I am a CHNC (Certified Holistic Nutrition Consultant) please note I am not a Doctor, medical professional, therapist or lawyer. I do not intend to diagnose, treat, prevent or cure disease. My blog posts are for informational purposes only and intended to motivate and empower readers to make their own nutrition and health decisions after consulting with their health care provider. The information I provide is not intended as medical advice, nor as diagnoses to determine treatment for a medical condition. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration (FDA). Consult a licensed medical doctor prior to taking any supplement or modifying any medication regimen for contraindications.