Hello Meno Flax Bread

An allergen-friendly, yeast-free bread packed with fibre from phytoestrogens. Made with just a handful of healthy ingredients, this flax bread recipe is perfect for women in menopause.

How do phytoestrogens help with menopause?

Phytoestrogens are plant-based compounds that have estrogen-mimicking effects on the body. They can help ease some menopause symptoms, like hot flashes, bone health, sleep quality and cognitive health because they bind to estrogen receptors and can help increase estrogen activity.

Some women are concerned with ingesting phytoestrogens if they have a history of female cancers, like breast cancer. As always, you should consult with your Healthcare Practitioner to be sure, but this medical study reports that, in terms of safety and reports of adverse reactions, trials have not shown an increase in breast cancer risk or increase in endometrial hyperplasia following phytoestrogen use.

Ingredients in this flax bread recipe

Flax seeds: Come from the annual flax plant. The seeds are high in healthy omega 3 fatty acids that benefit brain health, reduce inflammation, stabilize insulin levels, promote satiety and gut health. It's important that you grind the seeds with a coffee grinder or food processor before consuming them, as your body won't absorb them in their whole form. Aside from being high in fibre, flax seeds contain lignans, plant compounds that have estrogen mimicking effects.

40 grams of flaxseed is as effective as oral estrogen-progesterone to improve mild menopausal symptoms and to lower glucose and insulin levels | PubMed National Library of Medicine

Baking staples: Baking powder, baking soda, sea salt

Hot water: Not boiling, but warm-hot water

Apple cider vinegar: Raw, unfiltered, and with the "Mother". This form of acid in the recipe activates the baking soda and helps hold the bread together

Honey: This is optional, but I added 1 tablespoon to lightly sweeten the bread as flax seeds can have a slightly bitter taste

Pumpkin and sunflower seeds: Another source of phytoestrogens, these raw seeds provide nutrients and crunch. I sprinkled a few on the top of the bread before baking

How to make flax bread

1. If your 1 3/4 cups of golden flax seeds are not already ground to a fine flour, do that in a coffee grinder or food processor. You can sift the flour to make sure there are not any whole seeds in the mix as this could create air pockets in the final loaf. Add the ground flax to a glass bowl
2. Add in baking powder, baking soda, and sea salt. Stir well so that everything is combined
3. Slowly add in 250 ml of hot water (not boiling), apple cider vinegar, and honey. Stir together using a spatula or wooden spoon for a minute until the mixture thickens and is mixed well
4. Transfer the bread "dough" to a cutting board or surface lined with parchment to prevent sticking. Form a small loaf with your hands and garnish with pumpkin and sunflower seeds. Lightly press them in with your hands so they stick well during baking
5. Lay the loaf in a loaf pan, with the piece of parchment paper underneath it. You could also use a baking sheet. The loaf keeps its shape during baking and won't rise, so it comes out of the oven the same shape it goes in
6. Bake at 360F for 1 hour. Remove from the oven and let it rest and cool before slicing
7. Serve it with blueberry flax jam and almond butter, honey, sliced veggies, a perfectly poached egg, or smashed avocado

How to reheat it

Since this flax bread has nuts and seeds and a delicate crust, it is best to reheat it flat in a toaster oven or under the broiler like we did with this savoury mushroom cheddar flax toast!

Troubleshooting

If you see air pockets or notice that the crust has come away from the rest of the bread, it could be that your water was too hot or that the flax seeds were not ground finely enough. The bread will likely still be moist and edible, so I encourage you to still eat it!