RECIPE: Savory Snack Clusters

Sweet snacks get all the love during PMS, but during your period? Sometimes you just want something savory, salty, and snacky — without reaching for chips that make you feel like a dried-up raisin afterward.

These Seeded Savory Snack Clusters are everything your bleeding body needs: magnesium, zinc, healthy fats, protein, and that satisfying crunch you can throw in your mouth while side-eyeing cramps and life.

Why this recipe is perfect during your menstrual phase:

Let’s break it down — your body is losing minerals, craving comfort, and working overtime to shed and repair. Instead of sugary snacks that spike your blood sugar and then crash your energy, these crunchy bites:

• Replenish magnesium, iron, and zinc

• Help reduce inflammation and soothe cramps

• Balance blood sugar and energy

• Keep your hand out of the damn Doritos

🌟 Star Ingredients & Hormonal Benefits:

• Pumpkin Seeds – Rich in zinc and magnesium; support estrogen clearance and calm cramps.

• Sunflower Seeds – Help with inflammation and support progesterone precursors.

• Flax & Chia Seeds – Fiber-rich for gentle detox and hormone regulation.

• Tamari or Coconut Aminos – Adds umami flavor and trace minerals.

• Olive Oil or Ghee – Healthy fats for hormone production and satiety.

• Turmeric & Black Pepper – Anti-inflammatory power duo.

Optional: Add a sprinkle of nutritional yeast for a cheesy, B-vitamin-rich kick.

📘 Want snack hacks for every phase?

Download the Harmonize Your Hormones eBook and get your go-to food guide, recipes, and symptom support all mapped out.

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🧂 Seeded Savory Snack Clusters — Recipe

Ingredients:

• ½ cup pumpkin seeds

• ½ cup sunflower seeds

• 2 tbsp flaxseeds

• 2 tbsp chia seeds

• 2 tbsp sesame seeds (optional but delish)

• 1½ tbsp tamari (or coconut aminos for soy-free)

• 1 tbsp olive oil or melted ghee

• ¼ tsp turmeric

• ⅛ tsp black pepper

• Optional: 1 tbsp nutritional yeast for a cheesy kick

• Optional: pinch of cayenne or rosemary for extra flavor

Instructions:

1. Preheat your oven to 160°C (320°F) and line a baking tray with parchment paper.

2. Mix all the seeds in a medium bowl. Add in your tamari, olive oil, turmeric, black pepper, and any optional flavorings like nutritional yeast or cayenne.

3. Stir everything together until fully coated and sticky — you want the mixture to hold a slight shape when pressed.

4. Scoop out small spoonfuls onto your lined baking tray and press them gently into little clusters or rounds.

5. Bake for 15–20 minutes, flipping once halfway, until golden and crisp. Keep an eye on them so they don’t burn — ovens vary!

6. Cool completely on the tray — they’ll crisp up even more as they cool.

7. Store in an airtight jar for up to 7 days (if they last that long).

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🧘‍♀️ Move your body while you snack (just kidding… maybe)

Okay, don’t snack while working out — but do pair your snack with a gentle stretch or functional Pilates class from my online studio. It’s all about balanced energy in and out. Book a class here.

💡 Big-Sister Pro Tips:

1. Make a big batch and store in an airtight jar — these keep crunchy for up to a week.

2. Sprinkle on salads or soup for a hormone-boosting crunch topper.

3. Add a dash of cayenne or rosemary for an extra anti-inflammatory or calming twist.

Snacking during your period doesn’t have to mean stuffing your face with sugar and regret. These savory little clusters are pure cycle-syncing gold.