The PMS Cookie
A hormone-balancing treat that actually kicks those cravings to the curb, while nourishing your body with all of the things you need during this time of the month!
A Hormone-Balancing Treat That Actually Curbs Sweet Cravings
I turn 40 later this year (what? how?!), and let me just say… my hormones have been acting like they're on a reality TV show. Over the past year, I've noticed cravings that feel more intense, fatigue that doesn't budge, and moods that change faster than my kids' dinner preferences.
If you're nodding along — whether you're close to 40 or just noticing your body is changing after having kids — you're not alone.
What used to work for me in my 20s and early 30s? Yeah… not cutting it anymore. I've had to rethink how I nourish myself, especially during sensitive premenstrual days. And while I'll be sharing a full blog post soon on all my hormone experiments and gentle cycle syncing shifts, for now?
Let's talk about cookies.
But not just any cookie — this is The PMS Cookie.
Hormone-friendly. Nutrient-dense. Crave-worthy. Mom-approved.
The Shift: Pre-Perimenopause?
Is this a thing?!
Let's talk real life: Many of us in our mid-to-late 30s and early 40s are in that weird middle space. We're not quite perimenopausal (thank god, right?? We're not really ready for that yet!), but… something's definitely shifting.
Maybe your periods are heavier. Or lighter. Or all over the place.
Maybe your sleep is different. Or your patience is shorter.
Or maybe you just don't feel quite like yourself anymore.
I want you to know you're not crazy — and you're not alone.
This is a tender, in-between season where a little extra nourishment can go a long way.
This cookie is just a tiny way to support your body—to love on it a little when it's feeling extra sensitive. We're not trying to "fix" anything; we're just feeding it what it needs.
I'm also being really mindful that this next phase of womanhood — true perimenopause — isn't all that far off 😩. Honestly, with how fast my 30s have flown by, I know how important it is to start supporting my hormones now, not later. It's a priority for me to lay the foundation today so that when those bigger shifts come, I'm not spiraling with even worse symptoms. I'll be sharing a lot more on this journey soon!
Why I Created the PMS Cookie
Let me be honest — I love a good chocolate chip cookie. Tates? Dangerous in my house. But during that PMS window, when cravings are taking every ounce of self-control out of me, what I don't need is more sugar crashes, bloating, and emotional rollercoasters. I need something grounding, satisfying, and supportive.
So, I started experimenting. I knew I wanted something:
〰️ Sweet but not overly sugary
〰️ Full of fiber and healthy fats
〰️ That didn't spike my blood sugar
〰️ That actually supported my body's shifting hormone needs
And this was it — a small-batch cookie loaded with ingredients that do something for you, while satisfying that need for sweet!
Key Ingredients That Support Hormonal Health
Here's the breakdown of the heavy hitters in this cookie:
Oats – Loaded with complex carbs and fiber, which helps stabilize blood sugar (aka keeps those PMS crashes at bay). Oats also contain B vitamins that support mood and energy.
Almond Flour – High in healthy fats, vitamin E, and magnesium — all key for hormone balance and reducing inflammation.
Walnuts – These little powerhouses are rich in omega-3s, which help reduce PMS-related inflammation, support brain function, and boost mood.
Ground Flaxseed or Chia Seeds (optional but recommended!): Flax seeds are full of lignans (which help balance estrogen levels), fiber, and healthy fats. Chia adds calcium, iron, and more omega-3s. You can play around with how much you want in your cookie. I go for about two tablespoons of flax meal and half a tablespoon of chia seeds.
Egg – A solid source of protein and essential fats to support hormone production and balance.
Dark Chocolate Chips—Not just for cravings—real dark chocolate offers magnesium, iron, and antioxidants, all of which help during your luteal phase. You can also just use cacao nibs, but I like that little hint of extra sweetness that comes in a 60-70% chip!
Coconut Oil – A hormone-friendly fat that provides quick-burning energy without the crash.
Maple Syrup or Coconut sugar – Lower-glycemic sweeteners that give a little sweetness without sending you into a sugar spiral.
Let's Make the Cookie!
The PMS Cookie
A hormone-supportive cookie designed to curb PMS cravings and nourish your body naturally. Lightly sweet, packed with fiber and healthy fats, and perfect for a healthy snack or cycle-supportive treat.
Ingredients
- 1 cup rolled oats
- ½ cup almond flour
- ¼ cup melted coconut oil
- ⅓ cup chopped walnuts
- ¼ cup 60% dark chocolate chunks or chips
- 1 egg
- 3 tbsp maple syrup or coconut sugar (you can reduce to 2 tbsp if you prefer less sweetness or increase to 4 tbsp if you want more either way won't mess up the recipe)
- ½ tsp cinnamon
- ½ tsp vanilla extract
- Pinch of sea salt
- Optional: 1–2 tbsp ground flaxseed or chia seeds for hormone support; my favorite is 2 tbsp ground flaxseed and 1/2 tbsp chia seeds
Instructions
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- In a large bowl, mix oats, almond flour, coconut sugar, cinnamon, salt, and flax/chia if using.
- In a separate bowl, whisk the egg, melted coconut oil, and vanilla together.
- Stir wet ingredients into dry until fully combined. Fold in walnuts and chocolate chips.
- Scoop dough into small mounds, press gently to flatten.
- Bake for 10–12 minutes until golden at the edges and set in the center.
- Cool on the baking sheet for 5 minutes, then transfer to a rack to cool fully.
