Ever heard of “seeded pap”? It’s a simple twist on the traditional pap (ogi/akamu) that could make a big difference in women’s hormonal health. 🥣 If you experience mood swings, cramps, or irregular cycles, this nutrient-packed pap bowl might become your new favorite breakfast. In this post, we’ll explore how adding seeds to your pap can support hormonal balance naturally – helping with PMS comfort and PCOS management – and which herbal teas to pair with it for maximum relief and relaxation.
Why Your Hormones Will Love a Seeded Pap Bowl 🌼
Pap (fermented corn porridge) is a beloved breakfast because it’s warm, soothing, and easy to digest. On its own, though, pap is mostly carbohydrates – great for quick energy, but not enough to keep you full or balance your blood sugar for long. Blood sugar spikes and crashes can worsen hormonal imbalances. The solution? Add protein, healthy fats, and fiber – which is exactly what seeds provide.
- Seeds are little hormone helpers: Many seeds (like flax, pumpkin, sunflower, sesame) are packed with omega-3 fatty acids, zinc, selenium, and fiber that support healthy hormone production and metabolism. For example, flaxseed is rich in lignans that may help balance estrogen levels, and pumpkin seeds supply zinc which supports progesterone and can ease PMS symptoms. By mixing these into your pap, you’re essentially enriching your meal with hormone-friendly nutrients.
- Steadier energy, less cravings: A seeded pap bowl contains more protein and fat than plain pap. Seeds like groundnuts (peanuts) are especially high in protein and good fats. This combo slows down the digestion of pap’s carbs, preventing the mid-morning crash. Steadier blood sugar = fewer mood swings and cravings, which is a win for anyone with PMS or Polycystic Ovary Syndrome (PCOS) who struggles with sugar cravings. (Bonus: protein and magnesium from seeds can also calm anxiety and improve mood.)
- Reduced inflammation: Hormonal issues like PMS cramps or PCOS often come with inflammation. Seeds carry antioxidants and anti-inflammatory compounds. For instance, sesame and sunflower seeds are rich in vitamin E and selenium – nutrients known to help reduce inflammation and even support ovarian health. A more nutrient-diverse diet can mean calmer, happier hormones.
Bottom line: Upgrading your pap into a “power bowl” by adding seeds turns it into a more balanced meal. Over time, this can help smooth out some hormonal ups and downs naturally (of course, results vary, and consistency is key). It’s food-as-medicine, built right into your breakfast! 🥄
How to Make a Seeded Pap for Hormonal Balance 🔄
Making a seeded pap is quick and flexible. You can use Instant Pap Powder to save time – it cooks in minutes and gives a smooth, creamy base. Here’s a simple method:
- Prepare your pap base: Mix 3–4 tablespoons of Pap powder with a little cold water to form a slurry, then pour into ~2 cups of boiling water on the stove. Stir continuously on low heat until it thickens into a creamy pap. (If using raw wet pap/ogi, prepare as usual.)
- Choose your seed boost: Add 1–2 tablespoons of ground seeds or nuts into the pap and stir well. Great options include ground flaxseed, chia, sunflower, or a spoonful of groundnut powder (blended roasted groundnuts). Even a dollop of peanut butter works! These will dissolve/thicken the pap slightly and infuse it with nutrients.
- Top it off: Sprinkle some whole seeds or crushed nuts on top for texture. For example, a teaspoon of pumpkin seeds or sesame seeds adds a pleasant crunch. You can also add sliced fruit (banana, berries) and a drizzle of honey or date syrup if you like it sweet – just keep added sugars moderate to stay hormone-friendly.
- Enjoy warm: Savor it slowly as a comforting morning bowl. The added seeds make it more filling, creamy and flavorful. Knowing it’s helping your body is the best part – each spoonful is rich in fiber and healthy oils that support your cycle.
Tip: If you’re following the popular “seed cycling” method for hormone balance, you can tailor the seeds you add to pap based on your cycle phase (for example, flax & pumpkin seeds in the first half of your cycle, sesame & sunflower in the second half). While research on seed cycling is still emerging, it’s an easy and harmless practice that many women find beneficial. Your breakfast pap is an ideal place to do it! 😉
Herbal Teas to Pair with Your Pap 🍵
No wellness breakfast is complete without a soothing herbal tea, especially when we’re talking hormones. Here are a few gentle, caffeine-free teas that can complement your seeded pap and further support women’s health:
- Spearmint Tea: Spearmint isn’t just refreshing – studies suggest it may help reduce excess androgen levels. This is helpful for women with PCOS dealing with symptoms like unwanted hair growth. A daily cup of spearmint tea has been linked to improved hormone balance and even more regular cycles for some ladies. Plus, it aids digestion (good for that full pap tummy). Brew 1–2 teaspoons of dried spearmint leaves in hot water, steep 5–10 minutes, and enjoy.
- Ginger & Lemongrass Tea: If PMS cramps or bloating are your issue, ginger is a known natural remedy – it’s scientifically proven to ease menstrual pain (comparable to ibuprofen in some studies!). You can make a simple ginger tea at home. For added aroma, steep it with lemongrass leaves which have a bright citrusy flavor and help calm the nerves. This combo tea can act as a soothing tonic on those “ugh” days: it warms you up and reduces inflammation.
- Marigold Tea: Surprise – those orange marigold petals aren’t just for the garden. Marigold tea made from dried marigold petals is traditionally used for menstrual comfort. It’s thought to help gently detox the body and relieve cramping thanks to its anti-inflammatory properties. The flavor is mild and floral. You can mix marigold with other herbs (like mint or lemon balm) for a tastier blend. Sip this especially during your PMS week for a bit of calming relief.
- Peppermint or Lavender Tea: For stress relief and better sleep (important for hormone regulation!), peppermint and lavender are go-tos. A cup of peppermint tea after your pap can reduce any bloating and help you feel more clear-headed. Lavender isn’t typically consumed as a solo tea in Nigeria, but a lavender-mint infusion can be lovely for soothing anxiety. When we’re less stressed, our hormones stay happier – so don’t underestimate the power of unwinding with a warm herbal brew. 😊
Feel free to rotate these teas depending on what your body needs each day. They are all caffeine-free, so they won’t jolt your cortisol (stress hormone) in the morning. In fact, taking 5 minutes to quietly enjoy your tea is a wonderful ritual to signal your body it’s safe and supported.
Putting It All Together (Consistency is Key) 🎯
Making one “super breakfast” won’t magically fix a hormone imbalance – but small habits, compounded over time, truly help. By regularly eating a balanced meal like seeded pap, you’re giving your body steady fuel and key micronutrients that many women are deficient in. Combine that with stress-busting steps (hello, herbal tea and a moment of calm) and you have a recipe for feeling better all month long.
Many women with hormonal issues have reported feeling more energetic and fewer cravings by upgrading their breakfast this way. If you stick with it, you might notice: fewer mood swings by afternoon, less intense PMS symptoms, or more balanced skin (since blood sugar spikes can trigger acne too). And if you have PCOS, nourishing yourself with high-fiber, nutrient-dense foods is one of the best lifestyle approaches alongside any treatment your doctor recommends. It’s not a cure, but it’s an empowering way to care for yourself.
Give it a try: Tomorrow morning, add a couple of spoonfuls of seeds to your pap and brew one of the herbal teas above. Savor it and see how you feel for the rest of the day. Over the next few weeks, this could become your secret weapon for that time of the month – or honestly, for any day you want to feel balanced and nourished. 🌸
Ready to build your hormone-friendly pantry? Browse our WhatsApp catalog for all the natural goodies mentioned in this post – from pap powder to dried herbs. We’re happy to help you get started on your wellness journey. Questions or need a personalized recommendation? Just chat with us on WhatsApp – we’re one message away and ready to assist 😊.
Cheers to happy hormones and delicious mornings! 💚
