Hormone-Friendly Granola Recipe
A Perfect Crunch for Women in Perimenopause and Menopause
Granola can be more than just a crunchy topping—it’s a powerhouse of nutrients when made with the right ingredients. This healthy homemade granola is packed with hormone-supporting nutrients, fiber, and healthy fats, making it an ideal addition to your perimenopause or menopause wellness journey.
Store-bought granolas often come loaded with added sugars and unhealthy fats, which can wreak havoc on your blood sugar and hormones. This recipe puts you in control, allowing you to create a delicious, nourishing blend that works for your body. Whether sprinkled over yogurt, paired with milk, or enjoyed as a snack, this granola is the perfect way to support your health while satisfying your crunch cravings.
Why This Granola is a Game-Changer for Hormonal Health
1. Oats
Rich in soluble fiber, oats help stabilize blood sugar, support heart health, and improve digestion—all essential during perimenopause and menopause.
2. Flaxseeds
Packed with lignans and omega-3 fatty acids, flaxseeds can help balance hormones and reduce inflammation.
3. Almonds
Almonds are a great source of magnesium, which helps reduce stress and improve sleep quality, while also supporting bone health.
4. Pumpkin Seeds
These seeds are high in zinc and magnesium, which support healthy hormone production and reduce bloating.
5. Unsweetened Coconut Flakes
Coconut is rich in healthy fats that support brain health and energy, while also adding natural sweetness.
6. Cinnamon
Cinnamon adds natural sweetness and helps regulate blood sugar, making it a must-have spice for hormone health.
7. Minimal Sweetener
This recipe uses just a touch of maple syrup or honey for sweetness without spiking blood sugar.
Hormone-Friendly Granola Recipe
Prep Time: 10 minutes
Cook Time: 20-25 minutes
Serves: Makes about 6 cups
Ingredients:
3 cups old-fashioned oats
½ cup ground flaxseeds
1 cup raw almonds, roughly chopped
½ cup pumpkin seeds
½ cup unsweetened coconut flakes
1 teaspoon cinnamon
¼ teaspoon salt
⅓ cup coconut oil, melted
⅓ cup maple syrup or honey
1 teaspoon vanilla extract
Instructions:
Preheat Oven: Preheat your oven to 325°F (160°C). Line a large baking sheet with parchment paper.
Mix Dry Ingredients: In a large bowl, combine oats, flaxseeds, almonds, pumpkin seeds, coconut flakes, cinnamon, and salt.
Prepare Wet Mixture: In a small bowl, whisk together melted coconut oil, maple syrup or honey, and vanilla extract.
Combine & Coat: Pour the wet mixture over the dry ingredients and stir until everything is well-coated.
Bake: Spread the mixture evenly on the prepared baking sheet. Bake for 20-25 minutes, stirring halfway through, until golden and fragrant.
Cool: Let the granola cool completely on the baking sheet—it will crisp up as it cools.
Store: Transfer to an airtight container and store at room temperature for up to two weeks.
How This Granola Fits Into Your Wellness Routine
At Milk and Honey Wellness, I believe in simple, nourishing recipes that empower women to take control of their health. This hormone-friendly granola is a great way to fuel your mornings or enjoy as a mid-afternoon pick-me-up. It’s packed with nutrients that support hormonal harmony, energy, and overall well-being during perimenopause and menopause.
Pro Tip: Double the batch and store some in the freezer to have on hand for busy mornings. Try it with the Greek Yogurt, Banana & Cherry Granola Bowl for hormone-friendly nutrients to support energy, gut health, and restful sleep during perimenopause and menopause.
Your Granola, Your Way
Feel free to customize this recipe with your favorite hormone-friendly add-ins like dried cherries, sunflower seeds, or a sprinkle of dark chocolate chips for a post-dinner treat. This granola isn’t just delicious—it’s a step toward feeling your best in every phase of life.
What’s your favorite way to enjoy granola? Share your ideas or tag me on Instagram @MilkAndHoneyWellness to show off your creations.
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