Beetroot & Date Raw Bars (Luteal Phase Support)
As your body enters the luteal phase, the period of days following ovulation leading up to your period, your hormone needs shift. Progesterone takes centre stage, and with it comes an increase in metabolic demand, a natural rise in cravings, and the potential for those familiar PMS symptoms if things aren’t quite in balance.
This is where nourishment meets strategy. Instead of fighting cravings, this is the time to lean into them with nutrient-dense, hormone-supportive snacks that satisfy while working behind the scenes to calm the nervous system, support progesterone production, and ease the lead-up to your period.
These Beetroot & Date Raw Bars tick all the boxes, rich in magnesium, zinc, healthy fats, and blood sugar–stabilising fibre. They’re naturally sweet, deeply satisfying, and intentionally crafted to support you through the emotional and physical demands of the luteal phase.
Why it’s perfect for the Luteal phase:
The luteal phase (after ovulation and before your period) is a time when progesterone should be dominant, and your body naturally craves more calories, stabilising nutrients, and comfort foods. This is also when PMS symptoms can appear if hormone balance isn’t optimal. This recipe is designed to:
Support progesterone production with key nutrients like magnesium, zinc, and vitamin B6.
Stabilise blood sugar to reduce cravings and mood swings.
Provide healthy fats to nourish hormone pathways and keep you feeling satisfied.
Support liver detoxification and provide antioxidants to reduce PMS-related inflammation.
Recipe (Makes 12)
Ingredients:
3/4 cup sunflower seeds (optional, ground)
3/4 cup sesame seeds (optional, ground)
2 tbsp tahini
3 tbsp maple syrup or raw honey
2 tbsp beetroot powder
1/2 cup desiccated coconut
1/2 cup dates (pitted, soaked in warm water for 10 mins)
Optional: 2 tbsp cacao nibs for extra crunch
Directions:
In a food processor, combine soaked dates and tahini until a sticky paste forms.
Add sunflower and sesame seeds, beetroot powder, desiccated coconut, and your choice of sweetener. Blend until well combined.
Fold in cacao nibs if using.
Press the mixture firmly into a lined tray or container.
Refrigerate for at least 1 hour to set. Slice into bars and store in the fridge for up to 7 days.
These recipes are part of a bigger picture — your hormones, your health, your life.
If you're curious about where to start, book a naturopathic consultation and let’s create a plan that works with your body.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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