Black Sesame, Date, Chocolate Protein Balls: A Hormone Healthy Snack with Seed Cycling Benefits
Okay, I mean it when I say these are soooo good. If you're looking for a nourishing snack that satisfies a sweet craving while supporting your hormones, these Black Sesame Date Balls are one of my favorites. Made with dates, black sesame seeds, sunflower butter, protein powder, and chocolate, they provide a combination of healthy fats, fiber, protein, and minerals that help support stable energy, balanced blood sugar, and satiety throughout the day. They're the perfect little sweet treat when you want something indulgent that also nourishes your body.
Because they contain black sesame seeds and sunflower seeds, they're also a wonderful option if you are practicing seed cycling during the luteal phase (more on that below). I love making a large batch and keeping the extras in the freezer so I always have a hormone-friendly snack on hand.
I hope you enjoy them as much as I do!
Black Sesame, Date, Sunflower Butter, Chocolate Balls
What is seed cycling?
Seed cycling is a nutritional practice that involves eating specific seeds during different phases of the menstrual cycle. It is a technique that can be used by anyone who is experiencing irregular periods, heavy flows, PMS, peri-menopause, menopause, or just for supporting an already healthy cycle.
Follicular Phase
(Day 1 of menstruation through ovulation): Flax seeds and Pumpkin seeds
During this phase, we need more estrogen to build up our endometrium. Flaxseed and pumpkin seeds are rich in nutrients such as lignans, zinc, omega-3 fatty acids and fiber. They do naturally help support healthy estrogen levels, and also estrogen metabolism and hormone production. So if you think you have estrogen dominance, don’t worry! Flaxseed nudges estradiol (related to estrogen dominance) metabolism into a positive direction.
Luteal Phase
(After ovulation until the start of the next period): Sesame seeds and Sunflower seeds
During this phase the corpus luteum begins to release progesterone. Sesame and sunflower seeds nutrients such as vitamin E, selenium, healthy fats, magnesium, and zinc that help support progesterone production and overall hormone health. These are seeds I used for this recipe.
Benefits of Black Sesame Seeds
From a nutritional perspective, black sesame seeds provide healthy fats, calcium, magnesium, iron, zinc, fiber and antioxidants. These nutrients support everything from hormone production and nervous system regulation to healthy skin, bones, and energy levels.
In Traditional Chinese Medicine, black sesame seeds are considered one of the most nourishing foods for women. They nourish liver blood, tonify Kidney yin, support our essence, promote healthy hair, support reproduction and moisten dryness.
The Kidneys in TCM are considered the root of reproduction, fertility, growth, and aging. When Kidney Yin and Essence become depleted from chronic stress, overwork, lack of rest, or aging, symptoms such as fatigue, hormonal imbalances, irregular cycles, hair loss, and dryness may arise. Black sesame seeds have long been used as a gentle food therapy to replenish and nourish these systems.
Benefits of Sunflower Seeds
Sunflower seeds are commonly included during the luteal phase of seed cycling because they contain vitamin E, selenium, magnesium and healthy fats. These nutrients also support hormone production and reproductive health.
From a Traditional Chinese Medicine perspective sunflower seeds are great for nourishing Qi (energy) in the body, supporting yin, promoting healthy digestion and easing dryness. I use organic sunflower butter for the creaminess in this recipe.
Benefits of Dates
Dates are one of the most commonly used tonic foods in Traditional Medicine, especially in women’s health. The sweet flavor is associated with the Spleen system, which is responsible for digestion, energy production, and transforming food into Qi (vital energy) and Blood. Because of this, dates are traditionally used to tonify qi, nourish blood, and restore the body during times of fatigue or depletion (hello, luteal phase!) From a hormone perspective, menstrual health is closely connected to the quality of Qi, Blood, and Kidney Essence (Jing).
When these are depleted from stress, overexertion, under-eating, or chronic imbalance, it can show up as fatigue, mood changes, irregular cycles, or increased PMS symptoms. Dates are often used in food therapy to gently rebuild these reserves, especially in cases of blood deficiency, which may present as low energy, dizziness, poor sleep, or emotional sensitivity before the menstrual cycle. From a modern nutrition lens, dates provide natural sugars paired with fiber, potassium, magnesium, and antioxidants. This combination offers a quick but steady source of energy and can help support blood sugar balance when paired with protein, fat, and minerals, as they are in this recipe.
Benefits of Dark Chocolate
High-quality dark chocolate is rich in magnesium, iron, and polyphenol antioxidants. Magnesium is particularly important in the second half of the cycle (luteal phase) because it helps with nervous system regulation, mood stability and muscle relaxation. Chocolate also contains compounds that support dopamine and serotonin pathways, which is why it helps with mood, pleasure, and emotional regulation, especially during the premenstrual phase. See, there is a reason for why we crave chocolate before our periods.
From a TCM perspective, chocolate is often considered gently warming and nourishing to the Heart and Spleen systems. It can help uplift the Shen (spirit/mind), especially when there is fatigue, emotional heaviness, or “stuck” feeling energy in the luteal phase.
When used intentionally, not as a processed sugar-heavy treat, dark chocolate can feel super grounding. And let’s be honest, we all crave a little chocolate in the luteal phase!
RECIPE
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RECIPE 〰️
BLACK SESAME, DATE, CHOCOLATE PROTEIN BALLS
INGREDIENTS
440g DATES
60g BLACK SESAME SEEDS
50g SUNFLOWER BUTTER
170g CHOCOLATE PROTEIN POWDER (EQUIP COOKIES & CREAM)
30g COCONUT FLOUR
75g MAPLE SYRUP
4g SALT
185g DARK CHOCOLATE CHIPS (HU BAKING CHIPS)
MACRONUTRIENTS
8g PROTEIN
22g CARBS
6g FAT
SERVING SIZE: 1 BALL.
MAKES 24 BALLS
Directions:
Make sure to read notes for tips and substitutions
Grind the black sesame seeds until very fine. Keep blending until it forms a paste/powder texture.
Add pitted dates, black sesame seeds, sunflower butter, coconut flour, maple syrup, protein powder and salt into a high powered blender or food processor.
Blend for about 1 minute, until sticky and dough-like. It may be a little crumbly and that’s okay!
Pour into a large bowl and use your hands to press everything together.
Take in your hand to shape into a ball (about 32 grams per ball).
Melt chocolate and dip balls using a fork. Place on a baking sheet with parchment paper.
Sprinkle with extra black sesame seeds and extra salt if you want.
Place in the fridge or freezer to harden.
Store in an airtight container in the fridge or store extras in the freezer for next month.
Notes
I have only make these with Equip Protein in the Cookies and Cream flavor. It blends so well and isn’t too sweet. I don’t like stevia, and they use coconut sugar to sweeten their protein. Any protein powder should work though!
You can use almond flour instead of coconut flour (I just prefer to use coconut flour)
Hu dark chocolate is the best chocolate for melting while also using natural ingredients, like coconut sugar.
Medjool dates work the best. They are most moist and gooey, especially when you get them with the pit. A little extra work to take the pit out, but totally worth it in my opinion.
I use black sesame seeds and blend/grind them to make a powder. You could also use black sesame butter (tahini), you just may need to add more flour if it’s too wet.
I have made this with only black sesame seeds and left out the sunflower butter and it’s just as good!
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