Welcome to the recipe companion to our recent article Why The Gut Suddenly Matters More. Here are some of the recipes we love which showcase flaxseed in delicious and surprisingly easy meals. Each of the recipes below includes flaxseed and often other phytoestrogenrich ingredients like sesame or
soy. They are designed to be gentle on blood sugar, supportive of gut health, and practical for busy women.
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HormoneSupport Flax & Seed Bread

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If you love to bake, this is a dense, seedy loaf ideal for breakfast or snacks.

Ingredients

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• 1 cup ground flaxseeds
• 1 cup almond meal (or ground sunflower seeds for nutfree)
• ½ cup rolled oats (or glutenfree oats)
• ¼ cup pumpkin seeds
• ¼ cup sunflower seeds
• 2 tbsp sesame seeds
• 1½ tsp baking powder
• ½ tsp fine sea salt
• 4 large eggs
• ¼ cup extravirgin olive oil
• ¾ cup unsweetened almond or soy milk (soy adds extra phytoestrogens)
• 1 tbsp apple cider vinegar
• Optional: 1–2 tsp dried herbs (rosemary, oregano)

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Method

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1. Preheat oven to 175°C (350°F). Line a small loaf tin with baking paper.
2. In a large bowl, combine ground flaxseeds, almond meal, oats, seeds, baking powder and salt.
3. In another bowl, whisk eggs, olive oil, milk and apple cider vinegar.
4. Pour wet into dry and mix well—batter will thicken as flax absorbs liquid.
5. Spoon into the tin, smooth the top and sprinkle with extra seeds.

6. Bake 35–45 minutes, until a skewer comes out clean. Cool completely before slicing.
To serve: Top with hummus, avocado, or tahini for an extra phytoestrogen hit.
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Berry & Flaxseed Muffins

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Soft, lightly sweet muffins with fibre, seeds and gentle phytoestrogens.

Ingredients (10–12 muffins)

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• 1¼ cups wholemeal spelt flour (or wholemeal/glutenfree blend)
• ½ cup ground flaxseeds
• ¼ cup rolled oats
• 2 tsp baking powder
• ½ tsp bicarbonate of soda
• ½ tsp cinnamon
• Pinch of salt
• 2 large eggs
• ⅓ cup extravirgin olive oil or melted coconut oil
• ½ cup unsweetened yoghurt (dairy or coconut)
• ⅓–½ cup maple syrup or honey
• 1 tsp vanilla extract
• 1 cup mixed berries (fresh or frozen)
• Optional: 2 tbsp sesame seeds or chopped walnuts

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Method

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1. Preheat oven to 180°C (355°F). Line a muffin tray.
2. In a bowl, combine flour, ground flax, oats, baking powder, bicarb, cinnamon and salt.
3. In another bowl, whisk eggs, oil, yoghurt, maple syrup and vanilla.
4. Fold wet ingredients into dry until just combined; do not overmix.
5. Fold in berries (and sesame/walnuts if using).

6. Divide into cases and bake 18–22 minutes, until golden and a skewer comes out clean.
Great as a midmorning snack with herbal tea.

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Flaxseed, Tahini & Protein Balls

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Perfect for your handbag, desk drawer or schoolrun emergency.

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Ingredients (12–14 balls)

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• ½ cup ground flaxseeds
• ½ cup rolled oats or desiccated coconut
• ¼ cup tahini (sesame paste)
• ¼ cup almond or cashew butter
• 2 scoops (40–50 g) vanilla protein powder (plant or whey)
• 2–3 tbsp maple syrup or rice malt syrup
• 2–3 tbsp water or unsweetened almond milk, as needed
• 1 tsp vanilla extract
• Pinch of sea salt
• Optional: 2 tbsp chopped dark chocolate (70%+)

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Method

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1. Combine ground flax, oats/coconut, protein powder and salt in a bowl.
2. Add tahini, nut butter, maple syrup and vanilla. Mix until crumbly.
3. Add liquid gradually until mixture holds together when pressed.
4. Fold in chocolate if using.
5. Roll into small balls and chill for 30+ minutes. Keep in fridge or freezer.
These provide protein + fibre + healthy fats to help tame cravings and support weight regulation.

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‍Balancing Berry–Flaxseed Smoothie

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A quick breakfast option combining phytoestrogens, fibre and friendly fats.
Ingredients

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• 1 tbsp ground flaxseeds
• 1 tbsp chia or hemp seeds
• ½ cup mixed fresh or frozen berries
• ½ small banana or ¼ avocado
• 1 scoop protein powder
• 1 cup unsweetened soy or almond milk (soy milk adds extra isoflavones)
• ½ cup water or coconut
• Optional addins:
• Handful spinach
• ½ tsp cinnamon
• 1 tsp tahini or nut butter
Top with additional mixed frozen berries and a sprig of mint
Method
1. Add all ingredients to a blender and blend until smooth.
2. Adjust thickness with extra liquid if needed.
3. Drink soon after blending.

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