Tahini Miso and White Chocolate Chip Cookies

These tahini miso and white chocolate chip cookies are soft, nutty, and satisfying. They're gluten-free, can be made dairy-free, and are filled with ingredients that naturally support hormonal health. Thanks to sesame (in tahini), miso (a fermented soy paste), and hormone-friendly fats and fibre from almond meal, these cookies are more than just a sweet treat - they’re functional food for your cycle.

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Can sesame seeds help with menopause symptoms?

Yes, sesame seeds are a rich source of phytoestrogens, specifically lignans, plant compounds that mimic oestrogen in the body. These lignans can bind to oestrogen receptors, modulating hormonal activity especially when oestrogen is low, such as in menopause. This adaptogenic effect may help balance hormones and alleviate common symptoms like hot flushes and mood swings (Chen et al., 2023).

Multiple studies have explored the link between sesame consumption and improved outcomes in postmenopausal women. One study found sesame supplementation improved blood lipid profiles and antioxidant status (Namazi et al., 2006). Another study showed potential benefits for bone health, reducing the risk of postmenopausal osteoporosis (Gupta et al., 2023).

What are lignans and how do they support hormones?

Lignans are a type of phytoestrogen found in seeds like sesame and flaxseed. They work by modulating oestrogen receptors, which can have an oestrogenic or anti-oestrogenic effect depending on the body's needs. This makes lignans useful in addressing symptoms related to oestrogen dominance (e.g. PMS, PMDD) or deficiency (e.g. menopause).

Chen et al. (2023) explain that lignans may also have antioxidant and anti-inflammatory properties, supporting cardiovascular health and potentially reducing the risk of hormone-related cancers.

When should you eat sesame seeds for hormonal balance?

In seed cycling, sesame seeds are used during the luteal phase (after ovulation until menstruation). This phase typically benefits from hormone-nourishing nutrients like zinc and vitamin E to support progesterone production.

Seed cycling is a gentle nutritional strategy often used for:

• PCOS

• PMS

• PMDD

• Menstrual irregularities

Studies suggest that seed cycling may be effective in improving hormonal rhythms and reducing symptoms like cramps, mood swings, and irregular cycles (Yadav et al., 2023; Patil & Thakur, 2023).

Should I Try Seed Cycling?

Seed cycling is a simple, food-based approach that may help support hormone balance throughout your cycle. It involves eating specific seeds (like flax, pumpkin, sesame, and sunflower) during different phases of your menstrual cycle to help promote healthy estrogen and progesterone levels.

It's not a magic cure, but it can be a helpful, gentle tool to support symptoms like irregular cycles, PMS, or low progesterone over time.

Want to give it a go? I have a free seed cycling handout in my shop that walks you through what to eat and when.

You can also read my full blog post on how seed cycling works and what it may support.

Nutritional benefits of sesame for hormonal health

Sesame seeds are high in:

• Zinc – essential for progesterone production and immune function

• Calcium – supports bone health, especially post-menopause

• Magnesium – aids in stress regulation and PMS symptom relief

Zinc, in particular, has been associated with ovarian function and progesterone levels (Gammoh & Rink, 2017; Dissanayake et al., 2023).

Can miso help reduce menopause symptoms?

Miso, made from fermented soybeans, is rich in isoflavones, a class of phytoestrogens that has shown promising results in reducing menopause symptoms like hot flushes and improving overall quality of life (Messina, 2014).

A meta-analysis by Chen et al. (2011) found soy isoflavones significantly reduced hot flush frequency. Additional research also indicates that fermented soy may support cholesterol levels, bone health, and reduce oxidative stress in postmenopausal women (Nagata et al., 2002; Harland & Haffner, 2008).

Can miso reduce my risk of breast cancer?

Some epidemiological studies suggest a protective effect of soy isoflavones on breast cancer, particularly when consumed regularly from a young age (Wu et al., 2008; Messina & Loprinzi, 2001).

While research is ongoing, the inclusion of moderate amounts of miso and other fermented soy products appears to be safe and may offer benefit in hormone-related conditions.

Tahini, Miso & White Chocolate Chip Cookies

Makes: 10 cookies

Ingredients:

• 2 large bananas

• 200g tahini

• 80g miso paste

• 350g almond meal

• 1 tsp bicarb soda

• 1 egg

• 150g white chocolate chips

Method:

1. Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper.

2. In a large bowl, mash bananas with a fork.

3. Whisk in tahini, miso, and egg.

4. Add almond meal and bicarb and mix until combined.

5. Stir in white chocolate chips.

6. Wet your hands with water and roll into 10 balls, or use a cookie scoop. Flatten slightly on the tray.

7. Bake for 15 minutes or until golden on top and around the edges.

8. Allow to cool completely before removing from tray.

To make it dairy-free or refined sugar-free:

• Swap white chocolate for: cacao butter chunks, vegan white chocolate chips, or chopped macadamias.

These cookies are not only easy to make, but they’re loaded with nutrient-dense, hormone-balancing ingredients that support women through every phase of their cycle.

References

Chen, W., Zhang, Z., Zhang, Q., & Gao, J. (2023). Lignans and their bioactivity: A review of current research. PubMed. https://pubmed.ncbi.nlm.nih.gov/37870451/

Namazi, N., Esfanjani, A. T., Heshmati, J., & Bahrami, A. (2006). The effect of sesame on blood lipids and oxidative stress. PubMed. https://pubmed.ncbi.nlm.nih.gov/16614415/

Gupta, R. K., Gupta, R., & Saini, N. (2023). Effect of sesame on postmenopausal osteoporosis. PubMed. https://pubmed.ncbi.nlm.nih.gov/37212033/

Yadav, S., Patel, P., & Shukla, M. (2023). Advantages of seed cycling diet in menstrual dysfunctions. ResearchGate. https://www.researchgate.net/publication/369913915

Gammoh, N. Z., & Rink, L. (2017). Zinc in health and disease. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573514/

Dissanayake, D. M. R. P., Jayasinghe, R. B., & Wijayaratne, W. M. D. G. B. (2023). The role of zinc in reproductive hormone regulation. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11049391/

Messina, M. (2014). Soy foods, isoflavones, and the health of postmenopausal women. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981010/

Chen, M. N., Lin, C. C., & Liu, C. F. (2011). Efficacy of phytoestrogens for menopausal symptoms. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

Wu, A. H., Ziegler, R. G., Horn-Ross, P. L., et al. (2008). Soy intake and breast cancer risk. PubMed. https://pubmed.ncbi.nlm.nih.gov/12813174/

Harland, J., & Haffner, T. (2008). Soy protein lowers blood cholesterol levels. PubMed. https://pubmed.ncbi.nlm.nih.gov/24898224/

Messina, M., & Loprinzi, C. (2001). Prevention of breast cancer through isoflavones. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004126/