No-bake Pumpkin & Flax Seed Energy Bites (Ve)

This recipe is brought to you by Dale Pinnock, AKA the medicinal chef.

These are a great little snack that ticks the sweet treat box and delivers a good dose of those functional ingredients, too. It's perfect to enjoy mid-afternoon with a cup of green tea!

Ingredients:

• 75g rolled oats
• 2 tbsp ground flaxseed
• 2 tbsp pumpkin seeds, chopped or crushed
• 2 tbsp tahini or almond butter
• 1 tbsp maple syrup
• 1 tbsp dark chocolate chips or cacao nibs (optional)
• ¼ tsp cinnamon
• Pinch sea salt
• 2–3 tbsp water, as needed

Method:

1. In a mixing bowl, combine oats, ground flaxseed, chopped pumpkin seeds, cinnamon, and a pinch of salt.
2. Stir in the tahini and maple syrup. Mix well to form a crumbly dough.
3. Add water 1 tablespoon at a time until the mixture holds together when pressed. Think the texture of a malleable dough.
4. Roll the mixture into 10–12 small balls. Place in a container and refrigerate for at least 30 minutes before eating.

Health Benefits:

Flaxseeds

They are rich in phytochemicals called lignans, which also act as phytoestrogens - they modulate oestrogen metabolism and may help reduce the risk of hormone-sensitive cancers. They also provide omega-3 fatty acids (ALA) to reduce inflammation and support cardiovascular health. While ALA isn't as potent as the commonly supplemented EPA & DHA, it does help to deliver a mild anti-inflammatory activity, which aids in reducing menstrual cramps. 

Pumpkin seeds

Are a great plant source of the vital mineral zinc. This is required for the synthesis and regulation of sex hormones, including oestrogen and progesterone.

It also plays a key role in ovulation and menstrual cycle regularity, making it essential for fertility. Zinc deficiency is known to impair luteal phase function and egg quality. It is also beneficial for anyone that suffers from cycle-related acne breakouts because it regulates sebaceous secretions and supports a more rapid clearing of infection. 

Oats

Help to stabilise blood sugar levels, which supports mood and energy stability during the menstrual cycle. Their beta-glucans also aid cholesterol metabolism. They do this by forming a gel-like texture in the gut that traps excess cholesterol and prevents it from being reabsorbed. This in turn causes serum cholesterol to drop. Not so significantly that it will affect oestrogen levels, but enough to support healthier blood lipids post menopause.  

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