This seed cycling moon milk comes in two versions: lavender, oats and pumpkin seeds for the first half of your cycle, and rose petals with sunflower seeds for the second. Both start with almond milk, cinnamon and cardamom, soaked and blended into a warm, lightly sweet cup.
I think by now, we all know that I love the moon (ha!), and glorious moon milk. These seed cycling moon milks are no exception! They were inspired by my own journey to heal and balance my natural phases and cycles. Read on to learn more about moon milk, seed cycling, and the best tips and tricks for making the perfect cup!
What is Seed Cycling?
Seed cycling (also called seed rotation) is a wellness practice where you eat specific seeds during different phases of your menstrual cycle. Pumpkin seeds and flaxseeds are eaten during the first half, and sunflower and sesame seeds during the second half.
The idea is that nutrients in these seeds support the hormones that naturally rise in each phase. It’s a popular practice, but research on seed cycling specifically is limited, so think of these moon milks as a nourishing evening ritual rather than a treatment. If you’re dealing with irregular cycles, PCOS, fertility concerns or menopause symptoms, your doctor is the best place to start.
What the seeds definitely bring is solid nutrition. Pumpkin seeds are a good source of magnesium and zinc, flaxseeds offer fiber and omega-3 ALA, and sunflower seeds are rich in vitamin E.
The Follicular Phase:
The follicular phase runs from the first day of your period until ovulation, roughly days 1 to 14 of a 28-day cycle. If you like to follow the moon too, this lines up with the new moon to the full moon.
Seeds traditionally used in this phase: pumpkin seeds and flaxseeds.
For the follicular phase moon milk, I pair pumpkin seeds with oats and lavender.
The Luteal Phase:
The luteal phase runs from ovulation until your next period starts, roughly days 15 to 28. In moon terms, that’s the full moon to the new moon.
Seeds traditionally used in this phase: sunflower seeds and sesame seeds.
For the luteal phase moon milk, I use sunflower seeds with rose petals for a soft floral flavor.
What is Moon Milk?
Moon milk is a delicious and comforting nighttime beverage that has its roots in ancient Ayurvedic traditions. Ayurveda is a Sanskrit word that translates to ‘knowledge of life’. It is an ancient Vedic holistic health science with emphasis on the mind-body-spirit connection. In Ayurveda, a cup of warm milk before bed is a traditional evening ritual. Moon milk can be the simplest concoction of milk and honey or more complex such as those with a variety of spices, fruit or even adaptogens and herbs.
Top Tips
- To get the best texture, don’t skip the soaking step. It softens the seeds so they blend smoothly.
- I like using organic seeds and dried flowers here since they’re steeped and blended whole, but conventional ones work too.
- Why coconut oil? It adds richness and body, so the moon milk tastes creamier.
More Moon Milk Recipes You Might Enjoy
Double Blue Peppermint Moon Milk
Cherry Lavender Moon Milk Recipe
The Ultimate Moon Milk Guide: What is Moon Milk? + 9 Recipes
Seed Cycling Moon Milk (Lavender and Rose)
Ingredients
- 2 cups unsweetened vanilla almond milk
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cardamom
- 1/2 teaspoon coconut oil unrefined
- 1/8 teaspoon pink himalayan or sea salt
- 1 teaspoon maple syrup or raw honey optional
- 2 tablespoons pumpkin seeds
- 1 tablespoon rolled oats gluten-free if necessary
- 1 teaspoon culinary grade lavender buds
- 2 tablespoons sunflower seeds
- 1 teaspoon culinary grade rose petals
Method
- In a large bowl combine the base moon milk recipe ingredients plus either the follicular, or the luteal phase ingredients, dependent upon your current cycle.
- Soak the ingredients for 45 minutes.
- In a high speed blender or food processor add soaked ingredients and blend for 10-20 seconds or until frothy.
- Strain the moon milk through a cheesecloth or nut milk bag (or leave as is if you do not mind sediment settling in the bottom of your cup).
- Heat the moon milk on the stovetop over medium-low heat until warmed througout.
- Enjoy!
Notes
Nutrition
Nutritional information is automatically calculated using a third-party calculator and is an estimate only.
Hi there,
I would like to tey these recipes and after having read the comments im surprised no one else has asked this so i will. Im familar with soaking seeds and im also familiar with using flaxseeds and i know that they will make the milk gloopy as they do this whenever soaked as does chia. So im just wondering how gloopy your milk turns out after soaking the seeds?
Hi, Nikki! Thank you for visiting! The milk does not turn out gloopy at all. After soaking, blending, and straining, the consistency is very much like any other milk or plant-based milk. I hope this helps! 🙂
This is delicious and the perfect addition to my nighttime routine. The texture is much better when strained but it feels like if I strain it, I’m removing the seeds and might not get all the benefits from them. What do you think?
How long do you think the dry ingredients would remain good if I mixed them in bulk?
Hi, Amy! So long as they are kept in a cool, dry place they should keep for at least one year. I hope this helps!
Do you grinf the seeds before soaking or do you soak them whole?
Traditionally in seed cycling you grind the seeds up fresh for better absorption I believe. I am not sure if that is needed here or not.
Hi, Julie! No grinding necessary, as you’ll essentially be grinding them after the soaking step. I hope this helps! 🙂
Is there a keto version of this? I know I can swap out the honey for stevia or monkfruit, but what about the oats?
Hi Rebecca! The oats can be omitted for that phase. The seeds are the most important part! I hope this helps. 🙂
Great post! Very informative
Thank you!!
Quick question! As far as soaking the seeds in the milk mixture, should this be down on low heat over 45min or do you heat mixture after the soaking?
Hi Hana – you heat the mixture after soaking, blending and straining! But no heat is necessary while soaking. 🙂
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I have pcos and haven’t had a cycle…I don’t even know how long it’s been.
I stopped taking birth control pills almost 1 year ago, because nothing was happening.
My dr recently put me on a 7 day progesterone to see what happens.
I’m definitely interested in trying this receipe.
But not sure which one to try, since I haven’t had a cycle in so long.
Please advise.
Thank you,
Veronica
Hi Veronica, thank you for sharing this with me. Since you’re working with your doctor on your cycle and progesterone, I’d check with them before starting seed cycling so it fits with your treatment plan. These moon milks are a lovely evening drink, but they’re not a replacement for medical care. Wishing you the very best. Warmly, Kristen
I think this is amazing and I cannot wait to try!! Thank you very much!!
Thank you! I hope you love it. 🙂
Hi there! I’m interested in trying these recipes to see how they impact my cycle. I’m allergic to sunflower seeds though and was wondering if there is an appropriate substitute or if I can omit them altogether? Thank you in advance!
Hi, Jena! Can you have sesame? They can be replaced with sesame seeds for very similar results. I hope this helps! 🙂
So happy I found your article. I am in perimenopause and have noticed my skin changes from week to week throughout the month. Hoping a few months of trying your recipes will help stabilize the vata and pitta I experience.
Hi, Lora! Thank you for your kind words. 🙂 I so hope so, too!
Can this be batch made and stored? How long could I store this? Would love to incorporate into my meal prep!
Hi, Ashley – You can store it ahead of time, but it tastes best if you are able to blend it again prior to heating or use a milk frother or immersion blender while heating it up!
Why don’t you use sesame seeds as well as sunflower seeds? Thanks.
Hi, Claudia – I do not use sesame seeds simply because after testing these recipes numerous times, I found sunflower seeds to offer a better flavor. However, towards the top of the post I do mention that sesame seeds can be used for the luteal phase as well. You can add sesame, sunflower or a blend of both if you prefer!
I have never tried a recipe like this but it was delicious, love all the health benefits too!
I’m so happy to hear that. Thanks so much for sharing!
Does this have any value for post-menopausal women?
Hi JJ, that’s a good question! Research on seed cycling and menopause is limited, so I’d check with your doctor if you’re looking for support there. Either version still makes a nourishing evening drink at any stage of life. I hope this helps! Warmly, Kristen
If you want to skip the soaking part by using a seed butter instead of whole seeds, can you go straight to the heating part? I don’t have a food processor. Can you use a drop of lavender oil instead of buds?
Hi Ashlea,
If you would rather use seed butter and omit the lavender buds, then yes, you can skip to the heating stage. You just want to make sure you whisk the seed butter in good while it’s heating. As for the lavender oil, it will work well, but I would advise only using an organic food-grade lavender oil! I hope this helps! 🙂
-Kristen