Banana muffins aren’t exactly at the top of foods that you crave when PMS symptoms have you in a chokehold, right? And while a slab of chocolate may seem like your only trusted bestie during that time, try pairing it with this banana muffin recipe.
How Does This Banana Muffin Recipe Help Cramps And PMS Symptoms?
Here’s the science behind our suggestion:
- Bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. According to an article by the University of Central Florida, bloating exacerbates period cramps. This discomfort can be alleviated by eating potassium-rich foods, such as bananas, avocados and oranges, which can “help support the body’s fluid balance and potentially reduce bloating during the menstrual cycle.”
- Yoghurt, on the other hand, brings calcium and vitamin D to the mix. This dynamic duo has been shown to slash PMS symptoms by up to 40 percent. PS: around 450 grams of calcium can be found in 340 grams of plain yoghurt. Studies found that calcium can reduce some PMS symptoms, such as cravings, a depressive mood and fatigue. “Calcium plays a role in regulating uterine muscle contractions during menstruation. It acts as a signalling molecule in muscle cells, facilitating their relaxation. Therefore, maintaining adequate calcium levels may help ease pain,” according to the University of Central Florida.
- Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges. Magnesium is a mostly known as a muscle-relaxant by blocking the release of signals that cause muscles to contract. Magnesium-rich foods, such as dark chocolate, leafy greens like spinach and kale and whole grains like brown rice, can be help with curbing period pain management.
READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!
Banana, Yoghurt And Walnut Muffins
A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.
Equipment
- 1 Mixing Bowl
- 1 Whisker or Electric Mixer
- 12 Muffin Cups
- 1 Baking tray
- 1 Cooling Rack
Ingredients
- ¼ cup Oatmeal
- ½ cup Rice flour
- ¼ cup Ground flaxseed
- 1 tsp Baking powder
- 1 tsp Bicarbonate of soda
- 2 Eggs, beaten
- ¼ cup Plain yoghurt
- 3 medium Ripe bananas, mashed
- ½ cup Honey
- ⅓ cup Grapeseed oil
- ¼ cup Walnut pieces
Instructions
- Preheat oven to 190°C.
- In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.
- In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.
- Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched.
- Cool on a wire rack.
Notes
Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein
READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts
