From the kitchen of Dr. Stamer
Adapted and inspired by a seed cycling recipe created by Emily Wiggins, ND. ​

Seed cycling is a way to promote a balanced menstrual cycle as well as tune us to our inner rhythms. 

A healthy menstrual cycle length can range from 26-35 days, but often 28 days is used as the average benchmark of a normal cycle. The cycle contains two dominant hormonal portions. Days 1-14 are known as the follicular phase and characterized by higher estrogen levels. Days 15-28 are known as the luteal phase and characterized by higher progesterone levels. 

Flax and pumpkin promote hormone balance in the first half of our cycle where estrogen is dominant, while sesame and sunflower seeds promote hormone balance in the second half of our cycle where progesterone is dominant. 

These seeds are also full of healthy fats, vitamins, minerals and fiber. This makes them easy to share with friends and family even if they don't menstruate.  

Interestingly enough, a healthy menstrual cycle is approximately the length of the moon cycle, approximately 29 days. If your cycles are regular, seed cycle with your menstrual cycle, but if they are irregular, you can cycle with the moon’s flow, which you will see below. It is a beautiful way to be in touch with nature’s cycles as you learn about your own. 

This recipe will make 7 seed cycling treats. You can double this recipe to make 14 treats at once for ease. I like making them a week ahead of time and having them be a bit fresher, but I always appreciate a time and energy hack as well! 

You can also simply add the seeds to granola, oatmeal, salads or yogurt. But, I love this recipe so I can eat these as a delicious morning treat or afternoon snack. 

Seed Cycling Treats for Follicular Phase (from New Moon to Full Moon) 
Makes 7 balls

Ingredients:

• ½ cup flax seeds
• ½ cup pumpkin seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil.
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look!
3. Refrigerate and enjoy one each day of the week. 

Seed Cycling Treats for Luteal Phase (Full Moon to New Moon) 
Makes 7 balls
​
Ingredients: 

• ½ cup sunflower seeds
• ½ cup sesame seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil. 
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look! 
3. Refrigerate and enjoy one each day of the week. 

​
Click here to download a printable recipe.

From the kitchen of Vanashree Belgamwar, BAMS

Burdock root is one of the most nutrient-rich foods, yet very underutilized. It's very hard to find recipes that use burdock root and it's not easily found at grocery stores. If you can get your hands on this rich root, I would urge everyone to use it!

Ayurveda mentions the qualities of burdock root as dry, sweet, bitter and astringent hence it aggravates Vata but is pacifying for Pitta (Fire + Water) and Kapha (Water + Earth) doshas. It is a very healthy carbohydrate to consume during spring and supports the urinary system, liver and gallbladder.

Widely used in Ayurveda, burdock can detox the body and balance the natural aggravation of Kapha that occurs during spring. I like to use Burdock root in many Ayurvedic recipes like kitchari, upma, various soups or replace it in recipes for roots like potato, taro root or sweet potato in other dishes I make.

Mentioned below is one such recipe that I usually enjoy during the springtime to support my Kapha energies. The pilaf is delicious and a quick, easy meal. Try it as a replacement to oatmeal as a warm, savory breakfast.

Buckwheat and Burdock Root Pilaf
Makes 4 servings
​
Download a printable recipe here.

​Ingredients:

• 1 tablespoon sunflower oil
• 1⁄2 cup thinly sliced burdock root
• 1 chopped yellow onion
• 1 garlic clove, minced
• 1/2 tsp grated ginger
• 1 cup diced shiitake mushrooms
• 2 cups vegetable stock or water
• 1 cup toasted buckwheat groats
• 1 roma tomato, diced
• 1/4 tsp cumin powder
• 1/4 tsp turmeric
• Sea salt and freshly ground pepper, to taste
• Cilantro or parsley sprigs for garnish

Directions:

1. Heat the oil in a sauté pan over medium heat.
2. When warm, add and sauté the burdock for about 5 minutes, or until it is translucent.
3. Add and sauté onions, ginger and garlic for about 10 minutes, or until they are well browned.
4. Add turmeric, cumin powder and salt.
5. Add the mushrooms. Sauté for 5 minutes, or until the mushrooms have exuded most of their liquid.
6. Add the stock, and bring to a boil. Slowly pour in buckwheat groats to prevent the water from sputtering, and add tomatoes.
7. Season with salt and pepper, to taste.
8. Return the mixture to a boil. Then lower the heat to a simmer. Simmer 10 minutes, or until the buckwheat is cooked and the liquid absorbed.
9. Remove from heat and allow to steam for 10 minutes.
10. Fluff with a fork, place in a serving bowl, garnish with chopped cilantro or parsley, and serve warm.

From the Kitchen of Brittany Stamer, ND

This sounds wild and it is! It is also very tasty, nutritious, and an interesting way to include more vegetables in your diet. 

The cashews in this recipe provide a creamy nut mylk that more closely resembles dairy than other nut mylks. This makes it delicious in coffee, tea, smoothies, or all by itself. While, the beautiful color makes it fun for everyone to try. 

Beets have many health benefits. They can reduce blood pressure, enhance a workout, improve blood flow to the brain, and have a detoxifying effect on your liver. 

Give this unique and bright drink a try! 

Ingredients:

• 1 cup soaked cashews
• 3 pitted dates
• 4 cups filtered water
• ½ small raw beet
• ½ tsp vanilla extract
• Nut mylk bag

Instructions:

1. Blend all ingredients for 1 minute on high in blender
2. Strain through nut mylk bag and place in container
3. Store in fridge for up to 4 days

For a printable recipe, click here. 

From the Kitchen of Jesse Haas, CNS, LN

True confessions: I'm obsessed with brassicas. I’m so that obsessed I got a cabbage tattooed on my shoulder! This large plant family contains anti-cancer nutrients, nutrients that support liver detoxification AND hormone balance. I keep brassicas, like cauliflower, cabbage, kale, arugula and radishes around and plug them into any and every dish I make.

Bring on the broccoli!

If you have parsley or other fresh herbs growing in your garden, this dish is a must. It comes together in minutes and packs the veggie punch. Serve it with a protein-rich main dish, like Lentil Walnut Burgers or Dr. Barrett’s Kale Burgers, and you have yourself a meal.

Cauli-Rice Talouli
Makes 4-6 servings

Ingredients:

• 1 12-oz bag frozen cauliflower rice
• 1 medium cucumber, peeled (if you must) and chopped small
• 1 pint cherry tomatoes, quartered
• 1/2 cup finely chopped Italian parsley
• 2 Tbsp chopped chives
• 1 Tbsp extra virgin olive oil
• 2 tsp white balsamic vinegar
• salt and pepper, to taste

Directions:
 1. Mix all the ingredients together and try to wait until you sit down to dinner to eat it. ⁠⠀

Optional:

• Add more herbs! Fresh basil and oregano taste great with these veggies. ⁠⠀
• Add more veggies! Arugula and nasturtium greens bring a little bite and more color to an already beautiful dish.
  

From the Kitchen of Amy Daws, CMT, CST

This is one of my favorite go-to recipes when I need a quick breakfast, lunch or dinner. It’s great lighter meal for the summer that packs in the protein and vegetables. Plus who doesn’t love sardines?! 

 Ingredients

• 1 cup black quinoa
  
• 1-2 heads of broccoli
• ¼ cup onion, sliced
• ½ red pepper, sliced
• 2 large handfuls of spinach
• 1 14-oz can of artichoke hearts, drained
• 2 4-oz cans of sardines, drained
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 2 tsp high heat oil, like avocado oil
• olive oil, to taste
  

 
Directions

1. In a small saucepan, cook quinoa by bringing it to boil in 2 cups of water. After it starts boiling, reduce heat to low and cover. Simmer 15-20 minute or until water is absorbed.
   
2. While the quinoa is cooking, heat oil in a sauté pan over medium heat. Add broccoli, red peppers and onion to hot oil.
3. When vegetables are almost fully cooked, add garlic and let cook until you smell the garlic. 
   
4. Turn down heat and add artichoke hearts, sardines and spinach. Let cook until spinach is wilted and all ingredients are heated, about 1-2 minutes.
5. Add cooked quinoa to vegetable/sardine mixture. Season with salt and pepper to taste.
6. Serve warm drizzled with a small amount of olive oil.
   

For a printable PDF of the recipe, click here

From the kitchen of Jesse Haas, CNS, LN

Humans are always looking for reasons to justify and rationalize their cravings, which is one reason that chocolate continues to be looked at for its aide in balancing blood sugar, preventing heart disease, promoting weight loss and more.
 
I’m down with that! I am definitely a chocolate lover, so have no qualms with supporting my chocolate habits with scientific evidence.
 
Cacao – the unprocessed form of chocolate – is a nutrient-dense addition to your pantry staples. My favorite things about cacao include it’s magnesium content for combating stress, anxiety and sleeplessness, and the antioxidant flavonoids. Flavonoids are a class of compounds that help keep our cardiovascular system flexible. If you think of your arteries and veins as hoses and your blood as the water moving through the hose at high pressure, you can easily see how flexibility is key. We want our blood effortlessly circulating throughout our bodies! Use cacao in place of baking chocolate, which has undergone processing that damages many of the phytonutrients that makes cacao so powerful.
 
Adding a tablespoon of cacao powder to my smoothies has become a habit I feel very good about. Here’s one smoothie formula, that I’m really digging lately. Enjoy!
 
Makes 1 serving
 
Ingredients:

• 3/4 cup cold press
• 1/4 cup Thai coconut milk
• 2 Tbsp almond butter
• 1-2 Tbsp cacao powder
• 1 frozen banana
• 1/2 cup frozen cauliflower

 
Directions:

1. Place all ingredients in a high-powered blender and blend until smooth.

For a printable PDF, click here

From the kitchens of Jesse Haas, CNS, LN and Amber Hanson, LN

These cookie bites are sure to please every member of your household. They’re reminiscent of oatmeal cookies with a little extra nutrition and a little less effort.

Makes 15

Ingredients

• ¼ c raisins, soaked for 20 minutes
• 1 ¼ c rolled oats
• ½ c unsweetened almond butter
• 2 Tbsp freshly ground flaxseed
• 2 Tbsp or more water
• 1 tsp cinnamon
• ½ tsp vanilla extract
• ¼ tsp salt

Directions
1. Line a cookie sheet with parchment or wax paper.

2. Pulse raisins with ¼ cup oats and flaxseed in a food processor approximately 10 times, or until coarsely chopped. Add water, a tablespoon at a time, until you get a thick mixture.

3. Mix the raisin mixture with the remaining ingredients.

4. Squeeze and roll the mixture into balls and place on the parchment paper-lined cookie sheet.

5. Refrigerate until firm. Store in a sealable container for up to 2 weeks. 

From the kitchen of Amber Hanson, LN

Smoothies can be a great on-the-go meal or snack option but so often they are loaded with lots of fruit and light on fat and protein which can lead to swings in blood sugar levels.  This version keeps everything in balance and manages to sneak in some vegetables too (I promise, you won’t even be able to tell!)
 
Makes 1
 
Ingredients

• ½ cup frozen mixed berries
• ½-1 cup frozen cauliflower rice
• ¼ cup full fat canned coconut milk
• 2 scoops protein powder
• Water or alternative milk to get desired consistency

 
 Directions

1. Place all ingredients in a blender; blend until smooth.

 
Tip: For extra fiber try blending in a tablespoon of chia, hemp or flax seeds!

For a printable PDF, click here

From the kitchen of Amber Hanson, LN

Bliss balls, fat bombs, energy bites – there are many names for these snackable spheres. I find they make a nice treat that takes the edge off hunger and satisfy a desire for something sweet. This version is sweetened only with fruit and loaded with healthy fat from coconut. I like to eat them mid-afternoon to keep my hunger under control until dinner or in the evening before bed to help keep my blood sugar stable while I sleep. They don’t take long to mix together in a food processor and can keep refrigerated for about a week or in the freezer for a few months.

​Makes 8-10 servings

Ingredients:

• 1-2 medjool dates, pitted
• ¾ cup freeze dried strawberries
• 2 cups unsweetened shredded coconut plus more for rolling if desired
• ½ cup virgin coconut oil, soft but not melted
• ¼ teaspoon vanilla
• ⅛ teaspoon fine Himalayan salt

Directions:

1. Place dates in a small bowl and cover with boiling water. Soak for 10 minutes; drain and roughly chop (for more even mixing); set aside.
2. Place strawberries in the bowl of a food processor and blend until powdery. Add dates, coconut, coconut oil, vanilla and salt. Blend until cohesive.
3. Form into 2-inch balls. Roll in additional coconut if desired.
4. Refrigerate until firm. Store refrigerated or frozen.

For a printable PDF, click here

From the kitchen of Jules Dirsa, LAc, originally adapted from a recipe in  The Angelica Home Kitchen by Leslie McEachern.

This recipe is healthy comfort food for me. I’ve been making it since I first learned how to cook healthy foods for myself as a young adult. I ate this on a trip to NYC at an organic vegan restaurant called “Angelica Kitchen”. I loved it and bought the cookbook while I was there so I could try to replicate it at home. It’s a basic grain and veggie bowl with a tahini based herbal dressing, which tends to be in my regular rotation of meals, but I especially appreciate it as a type of reset button if I’ve gone off the rails on eating adventures like the State Fair. I feel so good when I’m eating it. It tastes great and feels super wholesome, and helps me get in a good amount of veggies in my meal.  It’s adaptable to different veggies and grains. I try to switch up which veggies I pile onto the dragon bowl to include as much of the rainbow of veggies and mushrooms as possible, or whichever ones have been lacking from my recent meals. When I have access to good quality seaweed I stock up to have it on hand for this meal - especially my favorite, Pacific Sea Palm. I also experiment with different grains, but my favorites tend to be forbidden black rice and tried-and-true short grain brown rice. Any leftover dressing I tend to use on breakfast veggies with eggs on top, which gets me off to a good start. 
 
Ingredients:
The “Dragon Bowl”:  choose your favorites, as few or as many as you want

• 1 bunch of steamed greens (ex: collard greens, mustard greens, kale, swiss chard, or bok choy)
• 1 cup rice or other grains 
• 1 cup beans or tofu  (adzuki beans or garbanzo beans, etc)
• 4 cups root vegetables or seasonal steamed vegetables (ex: carrots, beets, summer squash, rutabega, parnsip, or zucchini)
• 1 oz. or 1 cup sea vegetables  (arame, sea palm, or hijiki, etc)

 
*optional for cooking with sea veggies:

• 2 Tbsp. tamari or shoyu
• 1/3 cup julienned carrots
• 1/3 cup of onion sliced into thin crescents
• 4 cups of water

 
“Angelica House Dressing”:

• 1/2 cup firmly packed fresh parsley, washed, dried, and chopped
• 1 whole scallion / green onion, rinsed and sliced
• 1/4 cup tahini
• 1 tablespoon umeboshi paste
• 1/2 cup of water

 
Directions:

1. Prepare the rice and protein of choice, steam the greens and veggies.
2. If using sea veggies: Soak for 30 minutes, then simmer in water for 25 minutes with julienned carrots, onion, and tamari.  
3. Assemble the bowl by layering each component into a colorful pile.
4. Combine all the ingredients for the dressing in a blender and puree until smooth. 
5.  Pour dressing on top of assembled dragon bowl. 

 
 For a printable PDF, Click Here