Talia Dali Acupuncture for ♀︎

No-Bake Flax-Chia Banana Granola Bars

Hormone-supportive no-bake bars with flax, chia, and banana. Great for PMS, PCOS, and perimenopause. Easy to make, vegan, fiber-packed, and tasty.

Base Ingredients (makes ~6 bars):

  • 1 cup rolled oats → slow-digesting carbs + gut-loving fiber

  • 2 tbsp flax seeds → rich in lignans + omega-3 (ALA) to support estrogen balance

  • 1 tbsp chia seeds → omega-3 + fiber to regulate digestion and inflammation

  • 1 mashed ripe banana → potassium + natural sweetness

  • 2 tbsp honey or cane sugar → provides energy + optional sweetness

  • 1 tbsp olive or sunflower oil → healthy fats for satiety and hormone production

  • 1 tsp raw cocoa powder → magnesium boost for mood & cramp relief

  • 1/2 tsp cinnamon → blood sugar regulation + anti-inflammatory

  • Pinch of salt → enhances flavor and mineral balance

  • Chopped dried apricots or goji berries (handful) → antioxidants + iron support

Optional Boosters:

  • Spirulina powder (1/4 tsp) → adds trace minerals + protein

  • Sesame seeds or crushed walnuts → extra healthy fats + calcium

  • Splash of vanilla or cardamom → hormone-balancing flavor magic

Why It Works:

This is more than just a bar — it’s a hormone-supportive powerhouse disguised as a delicious snack.

Whether you’re dealing with PMS mood swings, low energy in perimenopause, or PCOS blood sugar spikes, this no-bake bar delivers:

Plant Omega-3s (Flax + Chia):

Support mood, reduce inflammation, balance estrogen, and soothe irritability.

Magnesium + Cinnamon:

Help regulate blood sugar, calm the nervous system, and ease cramps.

Natural Sugars + Fiber:

Banana and dried fruit offer quick energy while oats and seeds slow the release for lasting satiety.

Healthy Fats + Antioxidants:

From oils, seeds, and berries — all to stabilize hormones and nourish skin, brain, and mood.

How to Make:

  1. In a large bowl, mix all base ingredients until well combined.

  2. Press into a parchment-lined container (a small loaf pan works great).

  3. Refrigerate at least 2 hours (or overnight) until firm.

  4. Slice into bars. Store in fridge for up to 5 days.

Especially Great For:

  • PMS: mood, cravings, bloating

  • Postpartum: gentle energy + nutrient-dense

  • Perimenopause: blood sugar, mood, hormone support

  • PCOS/metabolic support: stable energy, anti-inflammatory

  • Busy days: grounding snack that doesn’t spike blood sugar