Hormone Balancing Pancakes with Strawberry Sauce
These ultra tasty pancakes are packed with hormone balancing flax and pumpkin seeds, providing the therapeutic dose of 2 tbs per serving.
These seeds help improve estrogen levels while preventing excess estrogen which can manifest as uncomfortable symptoms like mood swings, heavy periods, skin issues and weight gain.
In addition to helping balance estrogen levels, flax increases the length of the luteal phase, supports ovulation and reduce the number of anovulatory cycles. Pumpkin seeds are supportive of ovarian follicular function, prepare the endometrial lining for implantation, and are high in zinc which helps support progesterone production.
See end notes to dive deeper into how seeds support hormone balance, and whether or not you can still get the benefits without cycling them.
For my men: You can still enjoy these pancakes. They are rich in vitamins, omega-3’s and minerals to support overall health.
INGREDIENTS
Hormone Balancing Pancakes (gluten free, grain free, dairy free)
Serves 2
For the Pancakes
3/4 c almond meal
1/4 c ground flax and pumpkin seed blend *see notes
1/4 tsp ceylon cinnamon
1 tsp baking powder
1/8 tsp himalayan salt
2 eggs, pasture raised
2 tbs maple syrup
1/2 tsp vanilla extract
2 tbs coconut oil, melted and cooled (plus more for the pan)
2 tbs filtered water
For the Strawberry Sauce (optional)
16 oz frozen strawberries
METHOD
*The ground flax and pumpkin seed is something I keep on hand to add into smoothies, porridge and baked goods. To make, just blend 1/2 c whole flax seeds and 1/2 c pumpkin seeds in a high speed blender until it resembles the fineness of brown sugar, about 1 minute. Store in a container in the freezer to keep it from going rancid. I prefer these small batches, but you could do a double. I aim to use within the month.
For the Strawberry Sauce (optional)
Add frozen strawberries to a medium sized pot over medium low. Let them slowly simmer for about 25 minutes, muddling them with a potato masher, fork or wooden spoon once soft enough.
You don’t need to add anything else. You could add lemon and salt if that sounds fun but I just like it straight like mama earth made it.
Any extras can be stored in the fridge and added to toast or porridge over the next 3 days.
For the Pancakes:
In a medium sized bowl, combine your almond meal and blend of ground flax and pumpkin. Use your fingers to break up any clumps. Then add the cinnamon, baking powder and salt.
In a separate bowl, add your eggs and whisk. Then add the maple syrup, vanilla, coconut oil and water, whisking once more.
Let sit for 10 minutes.
Meanwhile add coconut oil to your pan and heat over medium low. I use about 1 tbs per pan to start, and then add throughout the cooking process to prevent sticking. Remember these are healthy fats that nourish the brain, provide our cells with energy and allow them to be permeable so that nutrients can enter them - don’t be afraid of the coconut oil (:
Check the hotness of the pan by wetting your hand and adding a little flick of water to the pan - it should gently sizzle, not violently, and it certainly shouldn’t splatter, if it does, turn the heat down a little and wait a few more minutes for the pan to adjust. Once you get the heat right, add your batter, 2 tbs per pancake.
Once cooked half way through, check the bottom to see if it’s golden and set enough to be lifted off the pan for flipping. If you notice it burning before it’s ready to flip, turn down the heat a little.
Flip and cook until golden brown on the other side.
Continue with the rest of your batter.
I keep done pancakes in my toaster oven at 200 to keep them warm.
Serve with strawberry sauce, perhaps some maple if you like. I also added shredded coconut and cacao nibs.
NUTRITIONAL NOTES
Lignans in Flax Seed
Flax contain a powerful phytonutrient (good plant chemical) called lignans. Lignans bind to excess estrogen to help eliminate them from the body, and they bind to estrogen receptor sites. You can think of receptors as key holes on our cells, and estrogen fitting into them to take action on the cell. Lignans / phytoestrogens fit into the estrogen receptor sites, blocking regular estrogen from binding which is good because phytoestrogens are mother natures gentler estrogen. This means less of our body’s estrogen have as strong of an affect on our cells — especially beneficial for estrogen dominance.
Lignans are also known to prevent hormone related cancers such as breast, endometrial and ovarian cancer.
Notes on Seed Cycling
With seed cycling you are supposed to have pumpkin and flax seeds daily for days 1-14 of the menstrual cycle, and then sunflower and sesame on days 15 to 28. These days vary depending on how long your cycle is however.
From what I understand, and the current research available, it doesn’t appear that cycling seeds is necessary, and that consuming them is enough to balance hormones. So seed cycling DOES work, but having certain seeds at specific times of the month may not be necessary. You can read more about this from Dr. Aviva Romm, who is a women’s health expert, herbalist and doctor. She hold a firm belief that it’s unnecessary to cycle.
However, if seed cycling helps you eat a balance of these seeds throughout the month, wonderful. It can also be a lovely, intentional ritual. If cycling on specific days stresses you out, then you can feel relaxed knowing that you can still consume seeds without being type A about the days, and see benefits.
Final thought - I would be curious to see a clinical study on seed cycling, which there is yet to be one. There are studies on certain seeds and hormones, but not a cycling of all four. Perhaps research will show that while eating seeds is beneficial, cycling is even more beneficial. So I’ll keep an openness around this.
