Creamy Pumpkin Hummus for Hormone Health

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Spring in Sydney still feels like pumpkin season in my kitchen. Every October I lean into cosy flavours like pumpkin, sweet potato and warm spices. This creamy pumpkin hummus is my go-to dip for picnics, lunchboxes and hormone-friendly grazing boards. It blends chickpeas, tahini and roasted pumpkin for a satisfying, low-GI snack that supports women’s health.

Why this supports women’s hormones

Chickpeas for blood sugar balance
Chickpeas are naturally low-GI and rich in fibre. Controlled trials and meta-analyses show chickpeas and other pulses reduce post-meal glucose and improve markers of glycaemic control, which is helpful where insulin resistance is part of the picture (think PCOS and PMS cravings) (Jenkins et al., 2012; Sievenpiper et al., 2009; Winham et al., 2017).

Fibre and oestrogen metabolism
A higher-fibre diet can lower circulating oestrogen in premenopausal women, likely by increasing faecal excretion and altering enterohepatic recycling. Classic metabolic-ward and intervention studies found reductions in serum estrone and estradiol with higher fibre intake (Rose et al., 1991; Woods et al., 1989; Gaskins et al., 2015). That is to say: fibre helps your body package up excess oestrogen in the gut and send it out in your stool instead of re-absorbing it, which can mean steadier moods, fewer breakouts and gentler cycles.

Tahini (sesame) and women’s health
Sesame seeds provide lignans such as sesamin, plus healthy fats. In a randomised crossover trial in postmenopausal women, daily sesame improved blood lipids and favourably influenced sex-hormone markers; broader reviews also point to lipid benefits from sesame fractions (Wu et al., 2006; Khalesi et al., 2016). That is to say: regular sesame can nudge cholesterol in the right direction and may support a healthier hormone profile.

Pumpkin for vitamin A precursors
Pumpkin is rich in beta-carotene, which the body can convert to vitamin A. Retinoic acid, the active form of vitamin A, plays essential roles in ovarian function and reproductive biology (Clagett-Dame & Knutson, 2011). That is to say: pumpkin’s carotenoids help the body make vitamin A, a nutrient involved in healthy ovaries, cervical mucus and early pregnancy.

Pumpkin Hummus

Ingredients

• 1 × 400 g tin chickpeas, drained and rinsed

• 200 g cooked pumpkin (roasted or steamed, cooled)

• 1 tbsp tahini

• 2 garlic cloves

• Juice of 1 lemon

• ½ tsp salt

• 50 ml water

• Optional to loosen: a little extra water or a splash of extra virgin olive oil

Method

1. Add all ingredients to a food processor or blender.

2. Blend until smooth and creamy.

3. If it is not loose enough, add a little extra virgin olive oil or more water and blend again.

4. Taste and adjust lemon and salt.

Serve with
Enjoy with my 5-seed crackers or my hazelnut crackers for a fibre-rich, hormone-friendly snack. If you liked this, try my Sunflower Seed Pesto or Beetroot Hummus for more nourishing dips.

Storage
Keep in an airtight container in the fridge for up to 4 days.

Nutritionist tips

• For a spring platter, top with a drizzle of olive oil, sesame seeds, smoked paprika and chopped parsley.

• For extra protein, swirl through a spoon of Greek yoghurt just before serving.

Bookings and resources

• Ready for personalised support with PMS, PCOS or perimenopause? Book a consult.

• Explore my packages and appointment options.

References

Clagett-Dame, M., & Knutson, D. (2011). Vitamin A in reproduction and development. Nutrients, 3(4), 385–428. https://doi.org/10.3390/nu3040385

Gaskins, A. J., Mumford, S. L., Zhang, C., Wactawski-Wende, J., Hovey, K. M., Whitcomb, B. W., Howards, P. P., Perkins, N. J., Yeung, E., Schisterman, E. F., & BioCycle Study Group. (2015). Effect of daily fibre intake on reproductive hormones in women (BioCycle Study). Fertility and Sterility, 104(1), 125–133. https://doi.org/10.1016/j.fertnstert.2015.04.018

Jenkins, D. J. A., Kendall, C. W. C., Augustin, L. S. A., Mitchell, S., Sahye-Pudaruth, S., Blanco Mejia, S., Chiavaroli, L., Mirrahimi, A., Ireland, C., Bashyam, B., Vidgen, E., Parker, T. L., & Josse, R. G. (2012). Effect of legumes as part of a low-glycemic index or high-legume diet on glycemic control and cardiovascular risk factors in type 2 diabetes: A randomized controlled trial. Archives of Internal Medicine, 172(21), 1653–1660.

Khalesi, S., Jamshidi, A., et al. (2016). Sesame fractions and lipid profiles: A systematic review and meta-analysis of controlled trials. British Journal of Nutrition, 115(9), 1591–1602.

Rose, D. P., Lubin, M., & Connolly, J. M. (1991). High-fibre diet reduces serum estrogen concentrations in premenopausal women. The American Journal of Clinical Nutrition, 54(3), 520–525.

Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., de Souza, R. J., Mirrahimi, A., & Jenkins, D. J. A. (2009). Effect of non-oil-seed pulses on glycaemic control: A systematic review and meta-analysis of randomised controlled experimental trials. Diabetologia, 52, 1479–1495. https://doi.org/10.1007/s00125-009-1395-7

Winham, D. M., Hutchins, A. M., & Thompson, S. V. (2017). Glycemic response to black beans and chickpeas as part of a rice meal: A randomized cross-over trial. Nutrients, 9(10), 1095. https://doi.org/10.3390/nu9101095

Woods, M. N., Gorbach, S. L., Longcope, C., Goldin, B. R., Dwyer, J. T., Morrill-LaBrode, A., Dallal, G. E., & DeLuca, H. F. (1989). Low-fat, high-fibre diet and serum estrone sulfate in premenopausal women. The American Journal of Clinical Nutrition, 49(6), 1179–1183.

Wu, W.-H., Kang, Y.-P., Wang, N.-H., Jou, H.-J., & Wang, T.-A. (2006). Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. The Journal of Nutrition, 136(5), 1270–1275.

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