Fancy a bit of homemade nut + seed butter? Here’s what I eat for breakfast on a slice of seeded toast with sliced tomatoes and a heaping handful of fresh rocket leaves. It’s full of ๐คฉ #healthbenefitsย forย #perimenopause.
This recipe is ๐๐ผ ๐ช๐ผ ๐
๐๐๐๐๐พ๐ rich to assist in maintaining lean muscle because we lose around 10% of our lean muscle in perimenopause and menopause. It’s also ๐ฑ๐ฑ๐ฑ ๐ฝ๐พ๐๐ฝ ๐ฏ๐ฒ๐ซ๐ป๐ฎ to assist with gut health because women have a shift in Microbiome during perimenopause and most of us get super ๐ท๐๐๐ถ๐๐๐น ๐ก๐ก๐ก. And not to forget nuts are a fantastic natural source of ๐healthy ๐ป๐ถ๐๐ to reduce dry and red eyes, lubricate our aching and stiff joints. Recipe is below…
Hey lovelies, I have a delicious and healhty recipe here for you to try. Let me share a little secret between us, the key to health in midlife is getting your meal priorities right. Certain foods are better in the morning, others in the afternoons…and most of us are better off avoiding late meals so dinner is the least important meal. Though we’ve been cultured to think it’s the most important for a long time.ย
The tides are turning! Research shows our metabolism (the rate at which our bodily processes are firing away) is strongest in the morning and then it wanes through the day and is lowest at night. This means breakfast is the meal when we should aim to have our most calories, because we’re better equipped to not only break them down, but to transform them into energy, vitality, brain power and muscle power. I have a few breakfast staples but one of my faves is this nut and seed butter. If you’re calorie counting I’ve added the calories below per serve to help you out. Enjoy this on a slice of toast in the morning with some fresh greens on top. I’m a big fan of alfalfa sprouts but also love fresh rocket and baby spinach leaves. Choose whatever fresh food works for you! Most of all…enjoy :)!
What are the benefits of nuts and seeds for women in perimenopause and menopause?
There’s overlap between perimenopause and menopause, because perimenopause doesn’t end until you’re well into your first year of the post-menopause. This recipe supports you no matter where you are in your …opause journey!
Nuts and seeds are nutritional powerhouses that offer significant benefits for womens hormonal health. They are rich in essential fatty acids, particularly omega-3s and omega-6s, which help regulate hormone production and reduce inflammation. Healthy fats are crucial for the synthesis of estrogen and progesterone, supporting balance throughout different phases of the menstrual cycle and into perimenopause. Additionally, the fibre in nuts and seeds aids in detoxifying excess estrogen from the body, preventing estrogen dominance, a common issue that can contribute to symptoms like bloating, mood swings, and irregular cycles.
Different nuts and seeds provide unique hormone-supporting nutrients. For example, flaxseeds and pumpkin seeds are excellent sources of phytoestrogens, plant compounds that can help modulate estrogen levels, making them beneficial for both estrogen excess and deficiency. Sesame and sunflower seeds are rich in zinc and vitamin E, respectively, which support progesterone production, essential for mood stability and menstrual regularity. Almonds and walnuts are high in magnesium and B vitamins, which help reduce cortisol levels and support adrenal health, key factors in managing stress-related hormonal imbalances.
Incorporating a variety of nuts and seeds into the diet can also promote overall well-being during perimenopause and beyond. Their combination of protein, fibre, and healthy fats helps stabilize blood sugar levels, preventing insulin resistance, which is closely linked to hormonal imbalances and weight gain. Not forgetting, the antioxidant properties of nuts and seeds help combat oxidative stress, which can accelerate aging and worsen symptoms like hot flashes and fatigue. By consuming them regularlyโwhether sprinkled on salads, blended into smoothies, or eaten as snacksโwomen can naturally support their hormones and overall vitality.

Nigella seeds are key when it comes to boosting and maintaining healthy metabolism in midlife.
Delicious Nut and Seed Butter for Perimenopause and Menopause
….and any other stage of life!

Fresh batch of nut and seed butter! This is the EASIEST RECIPE my friends xo Sulin
Delicious Nut and Seed Butter for Perimenopause and Menopause
Ingredients
- 2 cups raw almonds
- 1/2 cup raw cashews
- 1/2 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/2 tsp Himalaya pink salt
- 1 tbsp chia seeds
- 1 tbsp Nigella seeds
- 1 tbsp sesame seeds
- 1 tbsp flaxseeds
- your choice of oil as needed
Instructions
- Blend the almonds and cashews to a powder and pour into a mixing bowl, set aside.
- Add the sunflower and pumpkin seeds to the blender and partially blend, leaving them a but chunky. (or fully blend if you prefer a smoother consistency)
- Stir together the nuts, seeds and add the flaxseeds, Nigella, chia and sesame seeds.
- Add oil as needed by stirring in.
Assuming you use ~100mL of oil and you make enough to cover 30 serves there is around 138 calories per serve. In short one serving gives you:
- 2g carbs
- 12.5g fat
- 4.2g protein


Hey there!ย Welcome to my world of totally natural and powerful healing medicines. Medicines from nature. Medicine from Source. I’m a naturopath and herbalist with extensive clinical experience working with a range of health conditions including hormonal, metabolic, mental health, sleep and more.
I’ve brought together years of clinical and teaching experience, academic skill and curiosity to bring you this blog. I hope you enjoy it! If you do, leave a comment, I’d love to hear from you!
