The PMS Cookie

A Hormone-Balancing Treat That Actually Curbs Sweet Cravings

I turn 40 later this year (what? how?!), and my hormones have started to feel like they are on a roller coaster. 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, is just 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?!

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 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 life — 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.

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.

The PMS Cookie Recipe

Yields: 8–10 cookies
Prep Time: 10 minutes
Bake Time: 10–12 minutes
Total Time: 20–22 minutes

Ingredients:

• 1 cup rolled oats

• 1/2 cup almond flour

• 1/4 cup melted coconut oil

• 1/3 cup chopped walnuts

• 1/4 cup 60% dark chocolate chunks or chips

• 1 egg

• 2–3 tbsp maple syrup (adjust for sweetness)

• 1/2 tsp cinnamon

• 1/2 tsp vanilla extract

• Pinch of sea salt

• Optional: 1–2 tbsp ground flaxseed or chia for added hormone support
  

Instructions:

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment.

2. In a medium bowl, whisk the egg, maple syrup, coconut oil, and vanilla.

3. Stir in oats, almond flour, walnuts, cinnamon, and salt until combined.

4. Fold in the chocolate chunks.

5. Scoop into small cookie balls and flatten slightly on the baking sheet.

6. Bake for 10–12 minutes, until golden on the edges.

7. Let cool for 5 minutes before eating—they firm up more as they cool.