Hormone-Healthy Granola + Spiced Grapefruit

As I stare out the window on this snowy afternoon, nothing sounds better than a warm, spiced (sweet) snack. I’ve already promised my partner some homemade granola, and as I look around my kitchen, all I can see is fruit… a grapefruit. That liver-loving grapefruit… why not heat it up?!

I’m making a concerted effort to prioritize the way I support and treat my body as my time in medical school comes to a close. Much of the last 4 years has been about “survival” – getting through it and making sure that I’ve checked off all the boxes along the way.  Can anyone else relate? “So much to do, so little time?”

One of the areas that I’ve noticed the greatest changes has been in my hormones. Stress, environmental toxins, medications, poor diet, and poor digestion are all widely known to have an effect on hormones and may contribute to hormonal imbalance. Good news is that diet is one of the easiest ways to support most of those categories.

Disclaimers: 1) I’m a shoot-from-the-hip kind of cook and don’t love using exact measurements. Below is the best estimate of what I added. 2) I prefer using whole nuts and seeds for retaining optimum nutrient value and to avoid using rancid ingredients. I like to buy them whole, chopping them myself, and/or using a coffee grinder as needed. 3) I am not a licensed medical professional and shouldn’t be considered one. For that reason, I've cited the research for less commonly known facts for your own perusal. I recommend that you consult with a qualified healthcare practitioner, particularly if you are pregnant, nursing, or on any medications.

Let’s get to the punch… here’s the recipe, what I used, and why:

Hormone-Healthy Granola (for the follicular phase)

  • Oats (Avena sativa): 3 cups
    Fiber, fiber, fiber! Estrogen is largely excreted through bowel movements,[1] so with infrequent bowel or decreased fiber, estrogen has a higher chance of being resorbed and may lead to increased estrogen in the body.

  • Pumpkin Seeds (Telfairia occidentalis): 1/2 cup
    High in zinc, which decreases the conversion of testosterone to estrogen[2] and increases libido; may help prevent benign prostatic hyperplasia in men.[3]

  • Flax Seeds (Linum usitatissimum): 1/3 – 1/2 cup
    Increases sex hormone binding globulin (SHBG) and decreases beta-glucoronidase, which helps remove excess estrogen through excretion. Also provides weak phytoestrogens and minimizes menopausal symptoms.[4]

  • Almonds, sliced: 1 cup. That beautiful fiber again…

  • Coconut Flakes, unsweetened: 1 cup

  • Cinnamon (Cinnamomum verum): 2 tsp, or more if you please! Decreases blood glucose by improving insulin sensitivity[5]

  • Coconut Oil: ¼ cup

  • Maple Syrup, pure: 1/4 - 1/2 cup

  • Vanilla Extract: 1-2 tsp

  • Salt: ½ tsp

Spiced Grapefruit

  • Grapefruit (citrus paradise), halved: half a grapefruit for each person.
    A heptoprotective (liver-protective) food![6]

  • Powdered Ginger: sprinkle to taste. Dilates blood vessels to increase circulation.

  • Cinammon: sprinkle to taste

  • Salt: dash

  • Honey: One small swirl on top of each grapefruit

Yogurt

  • Preferably unsweetened with live probiotic cultures. Promotes a diverse and healthy gut biome for process toxins and hormone metabolism.

Instructions
Pre-heat oven to 325° F. In a bowl, add oats, flax seed, pumpkin seed, almond, coconut flakes, salt, and cinnamon. Mix well. In a separate bowl, briefly warm coconut oil, and mix with maple syrup and vanilla. Combine with the oat, nut and seed mixture. Spread the mixture thinly on baking sheets. Bake for 35-40 minutes total, turning every 10 minutes.

While the oats are cooking, prepare the grapefruit. Cut the grapefruit in half, make one small swirl of honey and sprinkle powdered ginger, cinnamon, and salt on top (to your taste). Broil grapefruit half/halves for 10 minutes while the granola cools.

Put it together: Put one serving of your favorite unsweetened yogurt in a bowl with a scoop of granola. Scoop out the spiced and broiled grapefruit, add it to a bite of yogurt and granola, and enjoy!

Next-Up, Luteal Phase Support.

Seed-cycling has long been used to support a naturally healthy menstrual cycle! I plan to make a big batch of granola every two weeks to specifically support the natural flow of estrogen and progesterone throughout my cycle. Here are the seeds that traditional seed cycling uses:

For follicular phase, or the first half of the cycle (typically days 1-14):

  • Flax Seeds

  • Pumpkin Seeds

For luteal phase, or the second half of the cycle (days 15-28):

  • Flax Seeds

  • Sesame Seeds

  • Sunflower Seeds

Citations

[1] Adlercreutz H, Järvenpää P. Assay of estrogens in human feces. J Steroid Biochem. 1982 Dec;17(6):639-45.

[2] Richter, D., et al. Effects of phytoestrogen extracts isolated from pumpkin seeds on estradiol production and ER/PR expression in breast cancer and trophoblast tumor cells. Nutr Cancer. 2013;65(5):739-45. doi: 10.1080/01635581.2013.797000.

[3] Chukwunonso E C C Ejike and Lawrence U S Ezeanyika. Management of Experimental Benign Prostatic Hyperplasia in Rats Using a Food-Based Therapy Containing Telfairia Occidentalis Seeds. Afr J Tradit Complement Altern Med. 2011; 8(4): 398–404. Published online 2011 Jun 1.

[4] Cetisli NE1, et al. The effects of flaxseed on menopausal symptoms and quality of life. Holist Nurs Pract. 2015 May-Jun;29(3):151-7. doi: 10.1097/HNP.0000000000000085.

[5] Dunne N, Slater B. The Natural Diet Solution for PCOS and Infertility.  First edition. Health Solutions Press. Seattle, WA 98113. 2006.

[6] Eduardo M.S., et al. Review of natural products with hepatoprotective effects.World J Gastroenterol. 2014 Oct 28; 20(40): 14787–14804. Published online 2014 Oct 28. doi: 10.3748/wjg.v20.i40.14787

Brittany Krake