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  • Writer's pictureDr Katie Psarou

Sesame and Sunflower Seed Oat Bar (to boost your Cycle’s Luteal Phase)

Updated: Jun 30, 2022

Yes, this snack is inspired by the seed cycling trend! In my previous recipe I talked about how seed cycling is promoted to resolve our hormone imbalances. During the follicular phase, the first 14 days of the menstrual cycle, you consume seeds like pumpkin seeds and flax seeds, while during the luteal phase, the timing between ovulation and before the first day of the period, you consume seeds like sesame seeds and sunflower seeds. Even though there is lack of evidence to suggest that the natural method of seed cycling improves fertility, seeds are rich sources of healthy fats, fibre and vitamin E and are an important part of your fertility nutrition journey.

Sesame and Sunflower Seed Oat Bar
Sesame and Sunflower Seed Oat Bar

This snack would certainly continue to add fibre and healthy fats into your diet, while also boosting your vitamin E believed to support implantation, improve the health of sperm and increase the chance of conception!

Let me know what you think!


Makes: 12 bars

Preparation: 10 minutes

Cook Time: 20-25 minutes


300gr of rolled oats (3 cups)

100gr Soft Dried Figs finely chopped (¾ cup)

60gr Sunflower Seeds (approx. ½ cup)

60gr Sesame Seeds (approx. ½ cup)

1 tbs Ground Cinnamon

4 medium ripe bananas

3tbs of milk (45ml)- any type


1. Preheat the oven to 160 C fan (350 F).

2. Line a 20cmx 20cm square tin with baking parchment paper.

3. In a big bowl, add oats, dried figs (I finely chopped these using scissors to save time), sunflower and sesame seeds (you can use ground if you prefer) and cinnamon. Mix thoroughly so that everything is distributed well.

4. In another bowl, mashed the bananas really well- this should be easy if they really soft and ripe.

5. Add the mashed bananas into the big bowl and mix well, so that all the dry ingredients get some moisture. Then add the milk and mix again really well.

6. Fill the baking tin with the mix and press well into the corners with the back of the spoon, making sure it is all levelled.

7. Bake in the oven for 20-25 minutes until firm on the top and a little golden brown.

8. Take out of the oven and leave it to cool for 10 minutes. After that, cut the mixture into 12 equal sized bars and leave it to cool completely on a wire rack.


Please share with me if you decide to make a different version!

Or check my other recipes for some inspiration.

If you feel like you need a bit of a kick-start or if you are looking for some structure, accountability and professional, trust-worthy early-life nutrition advice then book a consultation with me so we can chat about your goals!

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