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Anti-Inflammatory · Hormone Support · Phase 1

Flax & pumpkin seed egg bowl

The easiest possible way to start seed cycling: a 15-minute breakfast bowl built on pasture-raised eggs, greens, avocado, and a tablespoon each of freshly ground flax and pumpkin seeds. Don't think of it as a protocol — just sprinkle and eat.

By Ashley Crawford, NTP

Serves

1

Time

15 minutes

Phase

1 · Days 1–14

A breakfast bowl with greens, egg, avocado, and a sprinkle of seeds

This is the companion to my write-up on seed cycling and estrogen — and it's the dish I reach for when I want the lignans and fiber doing their quiet work without making a whole thing of it. The ground flax goes on at the very end, off the heat, so its fragile omega-3s stay intact. Two tablespoons of seeds, a real breakfast, fifteen minutes.

Ingredients

The bowl

  • 2 organic, pasture-raised eggs (Vital Farms, or your own hens)
  • 2 cups organic baby arugula or mixed greens (Earthbound Farm Organic or local)
  • ½ organic avocado, sliced
  • ¼ organic cucumber, thinly sliced
  • 1 tsp grass-fed ghee or avocado oil, for cooking (Tin Star Foods Grass-Fed Ghee or Primal Kitchen Avocado Oil)

The Phase 1 seed blend

  • 1 tbsp organic whole flaxseed, freshly ground (Bob's Red Mill Organic Whole Golden Flaxseed)
  • 1 tbsp organic raw pumpkin seeds, roughly chopped (Terrasoul Superfoods or Costco Kirkland Organic)
  • Pinch of organic turmeric and freshly ground black pepper

The dressing

  • 1 tbsp organic extra-virgin olive oil (California Olive Ranch Organic or Trader Joe's Organic EVOO)
  • Juice of ½ organic lemon
  • Celtic sea salt and cracked pepper, to taste

Instructions

The one rule that matters: don't cook the ground flax. Add it at the very end to protect the omega-3s.

1
Make the seed blend. Grind your flaxseed fresh. Mix it with the chopped pumpkin seeds, turmeric, and black pepper on a small plate and set aside.
2
Cook the eggs. Heat a cast iron pan over medium-low. Add the ghee or avocado oil. Cook the eggs your way — sunny side up or a soft scramble both work beautifully.
3
Dress the greens. Whisk together the olive oil, lemon juice, salt, and pepper. Toss with the arugula.
4
Build the bowl. Plate your greens, lay the eggs on top, and add the avocado and cucumber alongside.
5
Finish with the seeds. Sprinkle the flax-pumpkin blend over everything right before eating. That's it — breakfast and a tablespoon of terrain support in one bowl.

For Phase 2 (Days 15–28)

Swap the seed blend for 1 tbsp ground sesame seeds + 1 tbsp raw sunflower seeds. Same approach exactly — sprinkle over the eggs and greens, or fold into warm dishes off the heat. The bowl doesn't change; only the seeds do.

A few things worth knowing

Grind your flax fresh — pre-ground goes rancid fast and loses its benefit (it takes ten seconds in a coffee grinder). Store whole seeds in a sealed glass jar in the fridge. If you're new to this much fiber, start with half a tablespoon of each and build up; your gut needs a minute to adjust. And remember — the daily habit is what matters, not the calendar. Consistency over perfection.

For educational purposes only. Not medical advice.

More from the Terrain Series

Why four seeds, and why estrogen

The science behind this bowl — lignans, fiber, estrogen clearance, and what the research honestly does and doesn't show — is in the blog post that inspired it.

Read: Seed cycling and estrogen →