Period-Friendly Foods For Summer

When I’m on my period at my crampiest and moodiest, I can pretty much rely on something cheesy, carby, and salty to make me feel better. Which is fine, except when it’s 85 degrees with 100% humidity, and my walk-up apartment is the *actual* temperature of an oven. Basically, hot food ain’t gonna work for me. 

I started wondering about possible summer alternatives to period comfort food (and, just maybe, something a little healthier than my usual go-tos of Hot Cheetos and tequila) that would be summer-appropes and ease cycle symptoms. And because I care about you guys (and although I am 100% sure you want my famous grilled cheese recipe), I called in the experts.

Leah, from the all-around fab medical and wellness practice, Parsley Health, gave us four recipes that will ease your period symptoms and won’t add to your already sky-high body temp (srsly, who in the NYC metro area has a pool?? I *will* travel).

Avocado Protein Smoothie

This heart-healthy, protein-filled smoothie is delicious and will soothe your summertime period woes. Avocado is a great source of monounsaturated fats that boost testosterone, a hormone that is lower just before your cycle, and is packed with B-vitamins that boost energy. Meanwhile Rebuild Protein Powder ensures that your blood sugar stays balanced all day, thereby reducing cravings.

2 scoops of Parsley’s Rebuild Protein Powder

1 cup unsweetened almond milk

½ cup frozen raspberries

½ avocado

1 tbs. hemp seeds

1 tbs. maca powder

Dash of cinnamon

Add ice or water as desired

Instructions:

Blend. Pour. Sip. 

Super Green Salad 

If PMS usually clouds your day, swap out your usual lunch for this salad. The kale and spinach are a great source of magnesium, calcium, and vitamin K, which can help reduce cramping during menstruation.

Ingredients:

3-4 stalks of chopped kale

½ avocado

a handful of chopped red cabbage

a handful of chopped celery

a handful of chopped cucumber

1 sliced chicken breast

For Dressing:

1 tbs. olive oil

1 tbs. lemon juice

1 tbs. apple cider vinegar

pink sea salt + pepper to taste

Instructions:

Add the kale, red cabbage, celery and cucumber to a bowl and mix well. Top with sliced avocado and sliced chicken breast. Mix the dressing ingredients in a separate jar, and drizzle over!

Lemon Coconut Bars

Let’s face it, craving sugar is common right before your period. Luckily, you can indulge in a healthy way that will keep your cramps at bay. Try these lemon coconut bars. Not only will they satisfy your sweet tooth, but thanks to the flax seeds which assist in estrogen metabolism, munching on them can balance your hormones and reduce cramps. 

Ingredients:

2 cups coconut flakes

1 cup medjool dates, chopped

1/2 cup coconut butter

1/2 cup Brazil nuts

2 tbs flax seed, ground

1 tbs coconut oil

5-7 drops of doTerra Lemon essential oil

1 scoop protein powder (Vega)

1 tablespoon Collagen Powder

Pinch of sea salt

Zest from 2 whole lemons

Instructions:

In a food processor combine all ingredients and blend until mixed together well. The mix should be blended together so the dates are fully broken down. Then add the mix to a large Tupperware container lined with parchment paper. Press down and make sure the mix is compact and evenly spread out. Put in the freezer for 25 minutes, then cut into 4 x 2 inch-long squares. Store in the freezer. Enjoy!

Baked Salmon with a Ginger-Almond Crust 

Looking for a seasonal dinner that will sooth your period pain? Make this easy and delicious baked salmon with a ginger-almond crust. Ginger has been shown to reduce painful menstrual cramps. Meanwhile, the anti-inflammatory omega-3 fatty acids in the protein-rich salmon increase satiation, helping you resist the urge to reach for carbs or sugar. Serve over leafy greens like kale for an added estrogen detox. 

Ingredients:

1/4 cup raw almonds

2 garlic cloves

½ inch fresh ginger, peeled

¼ cup fresh herbs (cilantro, mint, parsley, or chives)

6 tablespoons extra virgin coconut oil, at room temperature (i.e. not melted)

1 tablespoon gluten-free tamari or soy sauce

Zest of 1 lemon

4 (5-ounce) sockeye or coho salmon fillets

Sea salt

Instructions:

Preheat the oven to 300 degrees F.

In a small food processor, pulse the almonds, garlic, ginger, and herbs until finely ground. Transfer to a medium mixing bowl and stir in the coconut oil, tamari, and lemon zest. Arrange 4 pieces of parchment paper, about the length of a baking sheet, on a clean work surface. Fold each piece of paper in half, length wide. Making each packet one at a time, arrange the salmon on half of the parchment paper.

Season with salt and smear with ¼ of the almond crust. Fold the top half of the paper over the salmon and fold the edges, origami-style, until the packet is sealed. It will look kind of like an empanada. Don’t worry if it comes unraveled slightly. So long as you’ve made clean creases, no air can get out.

Arrange the packets on 2 baking sheets and roast in the oven for 15 minutes for medium rare.

Serve the salmon directly from the packets with lemon wedges on the side. Some simple roasted broccoli and quinoa fried rice would make an excellent healthy side.

What are your period foods? What are you doing to beat the heat while bleedin’ this summer!