super seedy oats + seed cycling

Apparently, I am on an oats kick. Last week, I shared easy overnight oats, and this week, I bring you super seedy oats: a combination of nourishing seeds and hearty oats for fuel, flavor, and perhaps unexpectedly, hormonal support too. I’ve been enjoying these most days of the week lately. They’re soul warming and the perfect fuel after a good workout, to prep before a long hike, or for whatever the day brings, really.

This recipe has made my experience with seed cycling super simple (and delicious), with the addition of specific seeds, depending on what phase of your cycle you’re in. Never heard of seed cycling? Let me share a quick overview: Seed cycling is the practice of eating specific seeds during the two main phases of your menstrual cycle (follicular and luteal) to help promote the healthy balance of estrogen and progesterone levels. It can help support balanced hormone levels, reduce PMS symptoms, boost fertility. Of course, all of this comes with the caveat that nothing is a cure-all, and the practice should accompany a balanced approach to overall wellness (read: intentional movement, balanced nourishment, prioritized mental health, and play). And, also of course, be sure to chat with your practitioner about your unique situation.

Ok, now, here’s what you do:

  • Follicular phase (days 1-14 of your cycle or menstruation to ovulation): Enjoy 1 tablespoon each of ground flax seeds and ground pumpkin seeds.
  • Luteal phase (days 15-first sign of menstruation): Enjoy 1 tablespoon each of ground sesame seeds and ground sunflower seeds.

During the follicular phase, pumpkin seeds and flax seeds help improve our estrogen levels while preventing excess estrogen. Flax seeds contain lignans which bind to excess estrogen. Pumpkin seeds are high in zinc which helps support progesterone production to support the rise into the second half of your cycle.

During the luteal phase, sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are a great source of zinc, which boosts progesterone production. They also contain lignans that help block excess estrogen while progesterone rises. Sunflower seeds are great for vitamin E (boosts progesterone) and selenium (helps detox excess estrogen).

I’ll report back as I give this whole process a go for a couple of months, so stay tuned! And know that you don’t have to seed cycle to enjoy this recipe. It’s balanced, energy and nutrient dense, and delicious. Enjoy!

super seedy oats

  • Servings: 1
  • Difficulty: easy
  • Print


  • 1/3 cup organic gluten free oats
  • 1 serving collagen of your choice (we love Paleovalley’s Bone Broth Protein; save 15% with code: RADICALROOTS)
  • 1 tablespoon chia seeds
  • 1 tablespoon each of seeds of your choice: pumpkin seeds, flax seeds, sunflower seeds, sesame seeds
  • 1/2 apple, cut into chunks
  • 1/2 teaspoon of cinnamon
  • 1/4 teaspoon salt
  • 1 teaspoons honey (we love Beekeeper’s Naturals Honey; save 15% with code MODERNMAMAS)
  • 1 tablespoon of your favorite nut butter (I love walnut butter)
  • Optional: top with a fried egg


Put oats in a bowl with filtered water and soak for 5 or so minutes, and then strain and rinse.

Meanwhile, add 2/3 cup filtered water to a pot over high heat and grind your flax seeds.

Once boiling, add collagen to water and stir until combined, and then dump in oats, stir, and bring water down to a simmer.

Add chia seeds, apples, cinnamon, and sea salt, and continue stirring until water begins to cook down and oats reach desired consistency.

When the oats are almost done, add remaining seeds, and stir until combined.

Move to a bowl, add honey and nut butter (and egg if you choose), and ENJOY Every bite!

Happy breakfasting, friends! I hope you enjoy with the ones you love. If you do, I’d love to hear about it! Comment below or tag me on social media. Sending love and nourishment, now and always!

Hugs, Laura

By | 2021-02-02T16:46:21-08:00 February 2nd, 2021|Breakfast, Health, Nutrition, Recipes|0 Comments

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