Hormone Supportive Banana Bread- Polenta Banana Bliss Bake

This polenta banana bliss bread is a nourishing, hormone-supportive recipe designed to help manage cravings and support steady blood sugar levels during both the luteal and menstrual phases. Using a food-first approach, this recipe supports digestion, mood, energy and blood sugar balance while providing rich sources of antioxidants during a time when the body has increased needs for fibre, iron, magnesium and healthy fats, all of which can help reduce PMS symptoms.

Explore more hormone-supportive recipes inside The Balanced Edit.

Gentle Guidance

Supporting your hormones sounds complicated, but it doesn't have to be. Starting with small, key nourishing choices made consistently during various phases where certain nutrient needs are greater can help you feel more balanced and energised and will make you feel more connected to your body.

Why This Hormone-Supportive Banana Bread Supports Your Cycle

The luteal and menstrual phases are closely linked. This is where shared PMS symptoms, like hormonal crashes, bloating, irritability, headaches, and tender breasts, can all occur. During the luteal phase your body benefits from steady-energy, nutrient-dense foods to help manage PMS symptoms and support mood. During the menstrual phase, gentle, nourishing foods can help support energy levels and digestive comfort. This polenta banana bliss bread provides blood sugar balance, hormone support, and digestive wellness while still feeling like a naturally sweet, comforting treat.

This recipe is a part of a cycle-synced approach – explore meals for every phase of your cycle.

Ingredient Focus

• Banana → B6, potassium → supporting adrenal health, mood, and menstrual comfort.

• Polenta → Complex carbohydrates → Gluten-free food choice to support hormone balance. Complex carbohydrates provide steady energy to support hunger levels & balance blood sugar levels.

• Flaxseed → Omega-3s, B1, lignans → flax seeds can naturally help optimise estrogen levels as estrogen will be at its lowest during the menstrual phase.

• Tahini → magnesium, calcium, iron, zinc → fat-building powerhouse food to help calm the nervous system and balance the regulation of estrogen, ease bloating, mood swings and exhaustion that can be experienced with hormonal imbalances.

• Olive oil → Essential healthy fats → Contains anti-inflammatory compounds (oleocanthal) which can help reduce inflammation, support hormone production, reduce mood swings, and regulate hunger signals, all of which are crucial for overall endocrine health.

• Almond Flour → Vitamin E, Magnesium, Protein, Healthy Essential Fats, Fibre → A valuable, rich plant protein source to include during any phase of a woman's menstrual cycle. A potent anti-inflammatory food which helps manage PMS symptoms, manage cravings and mood, and support progesterone production.

• 85% Dark Chocolate → Adds polyphenols, whilst keeping the loaf nutrient-rich.

• Cacao → Magnesium, Antioxidants → to help ease PMS muscular cramping and mood swings. Antioxidants also help reduce inflammation and support cellular and reproductive health.

• Sesame seeds → Zinc, Lignans → (add to the recipe during the start of the luteal phase, reduce slowly as you enter the menstrual phase) Lignans naturally increase and maintain healthy progesterone levels. An essential balance is needed to sustain the uterine lining (preparing for a healthy bleed during the menstrual phase).

• Pumpkin seeds → Zinc → (to add in the recipe during the menstrual phase) rich in phytoestrogens, supporting estrogen production. Also a key antioxidant mineral offering support to the function and response of a healthy immune system, which can be lower during these phases of your cycle.

Ingredients:

Wet Ingredients

• 3 very ripe bananas, mashed

• 2 eggs

• 2 tbsp maple syrup or honey

•  4 tbsp olive oil

• 1 tbsp tahini

• 1 tsp vanilla paste

Dry Ingredients

•  1 cup almond flour

•  ¼ cup fine polenta

• 2 tbsp coconut flour

• ¼ cup ground flaxseed

• ¼ cup cacao powder

•  ½ tsp baking soda

•  ¼ tsp salt

•  ½ tsp cinnamon

Optional Add-In

•  ⅓ cup dark chocolate chunks or chips

• luteal phase – 2 tbsp sesame seeds

• menstrual phase – 2 tbsp pumpkin seeds

(Either add the seeds into the batter or sprinkle on top for additional texture when you serve; it's entirely your choice.)

Method:

1. Preheat the oven to 350°F (175°C) and grease a loaf pan or line it with parchment paper.

2. In a large bowl, mash the bananas until smooth.

3. Whisk in eggs, maple syrup or honey, olive oil, tahini, and vanilla paste until fully combined.

4. In a separate bowl, combine almond flour, polenta, coconut flour, ground flaxseed (seed of choice, either sesame or pumpkin), cacao powder, baking soda, salt, and cinnamon.

5. Fold dry ingredients into wet ingredients until just combined, being careful not to overmix.

6. Stir in dark chocolate chunks if using.

7. Pour batter into prepared loaf pan and smooth the top.

8. Bake for 40–50 minutes, or until a toothpick inserted in the centre comes out clean.

9. Cool completely before slicing to allow the bread to set and prevent crumbling.

Serving Options

• Enjoy warm with a drizzle of almond butter or tahini.

• Slice and pair with Greek yoghurt and fresh or frozen berries for a balanced breakfast.

• Pack as a portable snack (handful of berries) to support steady energy throughout the day.

Why You'll Love This Hormone-Supportive Banana Bread

This Polenta Banana Bliss Bread is a naturally sweet, lightly spiced and nutrient-dense loaf, making it an ideal cycle-synced breakfast or snack simply adapted for either the luteal or menstrual phase. Remember, consistent small cycle-synced food tweaks centred around your current hormonal needs can impact your hormone health, energy levels and overall wellbeing. It's planning with intention.

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