Sunflower Seed Pesto for Hormone Balance

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You know those afternoons where you just want something light, zesty and nourishing that feels like it’s doing your body good? I was in that exact mood recently when I threw together this sunflower seed pesto. I needed something hormone-supportive, wallet-friendly and free from nuts for a client, and this recipe delivered on every front.

This pesto is now one of my go-to staples. It’s fresh, creamy, and rich in nutrients that support healthy ovulation and progesterone production. Plus, it fits perfectly into a seed cycling protocol or just as part of your everyday hormone-friendly meal prep.

Why Sunflower Seeds Support Hormone Health

Sunflower seeds are small but mighty. Here’s why they’re especially supportive for women’s hormones:

• Vitamin E supports progesterone production and acts as an antioxidant in hormone-sensitive tissues (Coad et al., 2011)

• Selenium plays a key role in thyroid and ovarian health, and may reduce inflammation (Rayman, 2012)

• Zinc is essential for ovulation, oestrogen metabolism and immune function (Oliviero et al., 2023)

In seed cycling, sunflower seeds are typically consumed in the luteal phase (days 15–28) of your menstrual cycle, helping to support progesterone and calm inflammation. If you’re new to seed cycling, I recommend reading my seed cycling blog post, where I explain the protocol and how it can be used to support conditions like PMS, irregular cycles or post-pill recovery.

You can also grab my free cycle sync grocery list, which breaks down foods by menstrual phase and includes seed cycling guidelines.

Why You’ll Love This Recipe

• Nut-free and school-friendly

• Budget-friendly using affordable sunflower seeds instead of cashews or pine nuts

• Hormone-supportive and perfect for seed cycling or nourishing your luteal phase

• Versatile and easy to meal prep for the week

• Freezer-friendly so you can make a big batch and save time later

Sunflower Seed Pesto

Ingredients

• 2 cups fresh basil

• ½ cup sunflower seeds

• ½ cup grated parmesan

• 1 clove garlic

• Juice of 1 lemon

• 1 cup extra virgin olive oil

• ½ cup water

• 1 teaspoon salt

• ¼ teaspoon black pepper

Method

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

2. Blend until smooth, scraping down the sides as needed.

3. Taste and adjust seasoning if necessary.

How to Use It

This pesto is incredibly versatile. You can:

• Stir it through warm pasta or zucchini noodles

• Spread it on sourdough toast with eggs or tomato

• Use it as a dressing for roasted veg like sweet potato or pumpkin

• Serve it as a dip with crackers or veggie sticks

• Add a dollop on top of scrambled eggs, frittatas or baked salmon

If you love recipes that sync with your cycle, you’ll also love my 5 seed crackers, perfect for seed cycling!

Looking for Personalised Hormone Support?

If you’re trying to get your cycle back on track, manage PMS, support fertility or balance hormones naturally, nutrition can be a powerful tool. Book a free 10-minute discovery call with me to explore how we can work together.

References

Coad, J., Pedley, K., & Pedley, K. C. (2011). Zinc and reproduction: Effects of zinc deficiency on reproductive development in humans. Animal Reproduction Science, 123(3–4), 277–282. https://doi.org/10.1016/j.anireprosci.2011.01.010

Oliviero, T., Verkerk, R., Dekker, M., & Fogliano, V. (2023). Nutritional relevance of seeds and their bioactive compounds in hormonal health. Food Research International, 173, 113157. https://doi.org/10.1016/j.foodres.2023.113157

Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256–1268. https://doi.org/10.1016/S0140-6736(11)61452-9

Viuda-Martos, M., Ruiz-Navajas, Y., Fernández-López, J., & Pérez-Álvarez, J. A. (2014). Spices as functional foods. Critical Reviews in Food Science and Nutrition, 51(1), 13–28. https://doi.org/10.1080/10408390903044271

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