Pumpkin and flax Seed Berry Bars
These Berry Bars are seed cycle friendly and a lovely addition for the Menstrual and Follicular phase of a woman's cycle. These delights are low in sugar and oh so delicious. I get so excited about recipes like this because they are absolutely worth a share and a meal prep, and so good for my hormonal health.
Seed cycle friendly mean I'm using ground flax and ground pumpkin seeds to pair with my follicular phase. Having researched what seeds support this part of my cycle a tablespoon of each flax and pumpkin seeds are the ticket. One bar gives the exact need of your daily seed intake! Although my background is the exploration of flavors and beauty of food, I love dipping my toes into understanding what my body needs.
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Ingredients
You can see that the flax and pumpkin seeds have been ground into a flour consistency.
- Pumpkin
- Flax seeds
- Flour
- Sugar
- Butter
- Berries
- Berries
- Corn starch
See recipe card for quantities.
Instructions
- Zest lemon into sugar and rub with fingers
- pour fresh or frozen berries in a pot with corn starch and mix until thickened.
- Mix seed flour, flour, and sugar. Then add cold butter and mix with fingers or a paddle of a kitchen aid.
- Press half of the flour mixture into the bottom of a prepared 9x9 pan.
Layer Berry mix and the rest of the seed fixture.
Bake at 375 for about 40 mins and enjoy!
Substitutions
- Berries-Use whatever berries you'd like. I chose these ones because I had them in my freezer and the mix of blueberry with strawberries was a really good option for the Menstrual and Follicular phase.
- Gluten free- I haven't tried them with a gluten free flour, but I bet it would work just perfectly with a gluten free flour.
Variations
Sweet tooth-I call these a breakfast bars because they are not very sweet. I like it like that. I would also eat them as a little sweet treat as well though. If you have a proper sweet tooth and like things a lil sweeter add a half cup more sugar and you'll be set.
Equipment
- 9x9 pan
- oven
- sauce pan
- zester
Storage
I liked to store these in my fridge or on my counter in a sealed container.
FAQ
What berries are best for these phases? I'm learning these things as I go, but what I've found is that Menstrual phase needs dark berries for antioxidants. Follicular phase needs berries that help detoxify the liver so strawberries and raspberries. This bar has a mix of both and that is totally okay to have cross over. I specifically specify these Menstrual phase and follicular because of the seeds I use. Other seeds would be needed for the Luteal and Ovulatory.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with [this recipe]:
Pumpkin and Flax Seed Berry Bars
Ingredients
Equipment
Method
- Rub lemon zest and sugar together with your fingers, and divide
- Mix flour, ground flax, ground pumpkin seeds and ¼c lemon sugar
- Using paddle attachment add in cold butter until well combined.
- Cook down berries with corn starch
- Put half of the flour mixture in the bottom of a 9x9 pan
- Pour berry mixture on top
- The sprinkle the rest of the crumble mixture on top
- Bake at 375 for about 40 mins
