Reduce Excess Oestrogen with this Endo-Friendly Breakfast Bowl

Chloe Hodder

Founder, Green Body Mojo

My daily breakfast bowl – it’s sort of like yoghurt with granola, but on superfood ‘steroids’ and easier on the jaw. 

Recommended by my medical herbalist to reduce excess oestrogen, I added my favourite energy-enhancing, stress-relieving and hormone-balancing superfoods.

It has become my favourite breakfast go-to.

  • If heavier foods make you feel fatigued, this is a lightweight option that is easy on the digestive system – in fact, don’t be surprised if it wakes up a sleepy digestive system (linseeds I’m looking at you).
  • If you’re not keen on a seed and superfood mash-up in smoothies, and I don’t blame you, this is an ideal alternative. Ground seed mix is much nicer to eat with yoghurt and the roughly chopped almonds add just enough crunch.

Key Ingredients

Linseed/Flaxseed:

Linseed, or flaxseed as it’s also known, is rich in Omega 3. As our modern diet tends to be overly heavy on Omega 6, linseed can help to restore the balance.

Linseed for women’s issues: Scientists have identified a correlation between high omega-6 concentrations in the blood (a result of a diet low in omega-3) and increased menstrual pain. According to their research, menstrual cramps (dysmenorrhea) occur when the cell membranes release omega-6, as this produces pro-inflammatory eicosanoids. This can be experienced as cramping, headache and nausea.

Also, an imbalance of omega-6 and omega-3 has been connected to PCOS (polycystic ovarian syndrome). 

Maca Powder: 

An adaptogen, maca helps the body to cope with stress and restore overall balance. It’s often suggested for those with adrenal fatigue as it supports the endocrine system and boosts energy and stamina. 

Contraindications: Due to maca’s hormone balancing properties, hormone-sensitive conditions can be affected. It’s wise to consult with a medical herbalist or naturopath in this instance.

Bee Pollen: 

Similarly to maca, though perhaps less well known, bee pollen is used to an all-around energy aid and stress-reliever.

It is considered one of nature’s most complete foods as it possesses nearly all the nutrients we require. 

Bee pollen is a source of protein and also contains vitamins (inc. B-complex), minerals, co-enzymes and amino acids.

First-time users are recommended to start with 1 single piece of bee pollen under their tongue to check for any intolerance, before increasing the amount taken the next day.

I purchase my bee pollen from LiveMoor.co.uk, a natural living store that’s just down the road from me on the edge of Dartmoor. They also supply maca powder and chia seeds, though I already had copious amounts of both of those. 

Contraindications: Do not use if you are allergic to pollen or are pregnant.

Slippery Elm Powder: 

A popular ingredient in herbal remedies, slippery elm is touted for its wonderful soothing, strengthening and healing qualities. 

Plus, the name just makes me laugh every single time I hear it.

Contraindications: If you are on medication, taking slippery elm in tandem can decrease the effectiveness of your medication. WedMD recommends taking slippery elm at least one hour after you take your medication to prevent this interaction. 

Optional: Turmeric/Curcumin Supplement

Turmeric, or specifically curcumin extract, is renowned for its anti-inflammatory effects on the body. As turmeric is fat-soluble, to optimise absorption, take your turmeric or curcumin supplement with fat. This breakfast bowl contains healthy fats in the forms of yoghurt, nuts and seeds.

Super-Seed Breakfast Bowl Recipe:

 

Ingredients: 

  • Plain, cultured, dairy-free yoghurt or kefir
  • ‘Super-Seed’ ground mixture 
  • Chia seeds
  • Superfoods of choice (I use maca, bee pollen and goji seeds)
  • Almonds
  • 1-2 teaspoons of psyllium hulls or slippery elm powder
  • Fresh fruit or berries
  • Optional: Turmeric/curcumin supplement

Super-Seed Ground Mixture:

  • Linseed/Flaxseed
  • Pumpkin seeds 
  • Sesame seeds 
  • Sunflower seeds 

Instructions:

1. Ideally, soak the almonds overnight – but don’t let that stop you from having this today. Soaked almonds will last for a week in the fridge. 

2. Pour half a cup of plain, cultured, dairy-free yoghurt or kefir into your bowl.

3. Coarsely grind the seeds, almonds (and psyllium hulls if you’re using them) and then add the ground mixture on top of the yoghurt.

4. Sprinkle any powder you are using (slippery elm and superfood powders such as maca) over the ground seed mixture. 

5. Top with chia seeds, superfoods such as bee pollen and goji berries and fresh fruit or berries. 

(Optional: Consume with a turmeric/curcumin supplement.)

 

  • Aim for approx. 2-3 tablespoons of the ground mix. It’s not an exact science, but use a higher ratio of linseed/flaxseed than each of the other seeds. 
  • Most smoothie makers have a special grinding blade, otherwise, you can use a coffee grinder.
  • Ground seeds become rancid quickly so make fresh daily.

 

 

~ Further reading ~

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