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Women, try this hormone-loving Layered Chia Pudding

Nutrition plays a key role in balancing women’s hormones. Let’s look at a few of the hormone-loving nutrients in my Layered Chia Pudding.

Fibre – As a Nutritionist, I’m often talking to clients about how they can incorporate more fibre into their diet. This chia pudding has 19g of fibre in each serve, which will help to stabilise blood sugar levels (providing consistent energy throughout the day), assists in oestrogen clearance (preventing it building up in your body) and lowering cortisol levels (essential for reducing stress). Including chia seeds and flaxseeds are a great way to up your fibre intake. So, learn to love your fibre ladies!

Omega 3 essential fatty acids – Chia seeds and flaxseeds are a few of the richest plant sources of omega-3, which has an anti-inflammatory effect on the body. A link has been shown between inflammation and hormonal imbalance. Since almost every client who walks through my clinic doors are not getting enough of these healthy fats in their diet, this is an important one.

Protein – Including a protein-rich breakfast can stabilise blood sugar levels (the cinnamon will help with this also!), which is your secret weapon for hormone balance. To ensure you are getting enough protein each day, I recommend having at least 1g of protein per kilogram of your body weight. So, if you weigh 60kg, then I recommend at least 60g of protein daily. This recipe has a 11g of protein per serve to start your day off well.

Magnesium – This mineral is essential for the production of your hormones including progesterone, oestrogen, and testosterone. It can help alleviate your symptoms of Pre-Menstrual Syndrome (PMS), reduce period pain and has a calming effect on your nervous system. This is another nutrient I often talk to my client’s about since many people are not getting nearly enough in their diet.

Zinc – 25% of your Recommended Daily Intake (RDI) of zinc can be found in each serving of this chia pudding. Zinc is a crucial nutrient for hormonal health and a deficiency of zinc has been shown to contribute to irregular periods, PMS, period pain and facial hair. Sprinkle pumpkin seeds (also known as pepitas) on top for an even better zinc hit.


Layered Chia Pudding Recipe

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Serves: 2

Prep time: 5 minutes

Inactive time: Overnight


Chia pudding ingredients

4 tbsp chia seeds

2 tbsp LSA (a blend of ground linseeds, sunflower seeds and almonds)

1 cup almond milk

1 tbsp maple syrup

1 tsp vanilla extract

½ tsp ground cinnamon


Parfait layer ingredients:

¼ cup pistachios, shelled & crushed

1 cup fresh raspberries



1.     In a small bowl, combine the chia pudding ingredients (chia seeds, LSA, almond milk, maple syrup, vanilla extract and cinnamon) and stir to combine.

2.     Allow the chia pudding mixture to set for 10 minutes before layering.

3.     Layer the chia mixture in a jar or container, alternating with the fresh raspberries and pistachios.

4.     Store in the fridge overnight and enjoy for breakfast.

Learn more about starting a plant-based diet here.

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