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Recipe: Nutty, Spicy, Pan Toasted Dukkah

Dukkah with bread and olive oil in heart shaped bowls

Pan toasted dukkah.

Ever tried it?

It’s delish!

Nutty and spicy with all the PPFF goodness of almonds, sunflower, sesame and fennel seeds plus ground cumin and coriander which all contribute to healthy hormones.

Dukkah is actually an Egyptian condiment, which is traditionally eaten by dipping bread into olive oil (good fat) and then into the nut mixture.

This Dukkah recipe is delish and good for you. Share on X

For a more hormone friendly option (sans bread/refined carbs) I recommend using it as an all-purpose seasoning and sprinkling over eggs, rice or soba noodles (low carb) or a plateful of veggies.

Tip: try to eat at least five servings of vegetables per day.

I adapted this recipe from the fabulous Sarah Wilson’s now-defunct IQS (I Quit Sugar). Sadly, Sarah closed IQS to pursue other goals, but you can still get your hands on the IQS books. I love many of her recipes and use them often.

Nutty, Spicy, Pan Toasted Dukkah

For this Dukkah, I double the original recipe as I use loads and always like to have it on hand.

What You’ll Need:

1 C raw almonds (slivered are ok)
1/2 C raw sunflower seeds
1/2 cup white sesame seeds
3 tbsp ground coriander
3 tbsp ground cumin
2 tsp fennel seeds
1 tsp freshly ground black pepper


  1. Heat a large frypan and toast the almonds and sunflower seeds for a few minutes until they a golden brown. Keep an eye on them as they can overcook in a second.
  2. Put them to the side.
  3. Do the same thing with the rest of the ingredients until you can smell the fragrance of the spices.
  4. Bring all of the ingredients together in a food processor and whizz until they are the texture you like. I go for a breadcrumb like mix but you may like a coarser rendition.
  5. Store in an airtight container.


Why you’ll love this Pan Toasted Dukkah Recipe:

  • Almonds are a great source of protein, packed with monosaturated fat (the good stuff) and they fill you up for a while.
  • Sunflower seeds are rich in vitamin E, selenium and magnesium.
  • Sesame seeds are tiny but they pack a nutritional punch with calcium, magnesium, iron, phosphorus, zinc and dietary fibre.
  • The fennel seeds will aid gas and bloating.
  • The ground cumin aids digestion, weight loss and fat reduction.
  • Ground coriander helps with digestion, liver function and bowel movements.
  • It’s a taste sensation!

Bon appetit.

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.