When you think about period cravings, the first thing that comes to mind is usually chocolate followed by donuts, burgers, fries, chips, and such! The reason we crave these comfort foods during periods is to distract us from the period cramps.
Instead of reaching out for the sugary nibbles and salty snacks, why not enjoy healthy food during your periods? Nutrient-dense food is not only good for you but will also help relieve your PMS cramps. Start your day with these nutrient-rich breakfast recipes that are not only healthy but taste delicious!
1. Sourdough With Eggs & Avocado
Lightly toast a buttered slice of whole wheat sourdough bread. Fry 1 chicken egg in olive oil. Cut thin slices of avocado and set aside. To plate, add the sourdough toast, top with avocado slices, fried egg, and drizzle over some fresh basil. Sprinkle some red chili flakes and chopped chives.
2. Apple Oatmeal Porridge
Start by cooking 1 cup of rolled oats in water. Once it is cooked, add 1 cup of whole milk. Add 1/2 cup unsweetened apple sauce, 1 tbsp maple syrup, 1/2 tsp cinnamon powder, 1/4 tsp nutmeg, 1/8 tsp cloves, a pinch of allspice powder and 1 tsp pure vanilla essence. Top the apple oatmeal porridge with cashew butter, apple slices, and a pinch of cinnamon.
3. Red Alert Smoothie
To make this nutrient-packed smoothie, add 1 beetroot, 1/2 cup blueberries, 1 banana, 1 cup kale leaves, and coconut milk in a blender. Pour the smoothie into a bowl and top with some hemp seeds.
4. Mushroom & Spinach Omelette
In a big bowl, whisk 3 brown eggs with a pinch of sea salt. Lightly grease an Omelette pan with a knob of butter and a sprinkling of olive oil. Saute some thinly sliced mushrooms. Then, add a handful of spinach, followed by the egg mixture. Add salt and pepper to taste. Grate some Gouda cheese on top and fold the Omelette. Sprinkle with freshly cracked pepper and some chopped chives. Enjoy this Omelette with a side of fresh leafy greens.
These breakfast recipes are not only easy to make but delicious and nutritious. Enjoy these breakfast dishes during your menstrual cycle to make sure that your body is getting all the necessary nutrients.
FAQ’s
2. What are some ideal breakfast ingredients to include during menstruation?
Ideal breakfast ingredients include foods rich in iron (like spinach), magnesium (such as bananas), omega-3 fatty acids (like chia seeds), fiber (such as oats), and protein (like eggs). These nutrients help reduce cramps, maintain energy, and promote overall well-being.
3. Can eating a healthy breakfast during periods reduce cramps?
Yes, eating a balanced and nutrient-rich "breakfast in periods" can help reduce cramps. Ingredients like avocado, spinach, and oatmeal are rich in anti-inflammatory properties, fiber, and healthy fats, all of which aid in reducing period pain. For example, the mushroom & spinach omelette and apple oatmeal porridge are packed with nutrients that can ease cramps.
4. What are the benefits of incorporating fiber-rich foods in your breakfast during periods?
Fiber-rich foods, like oats and whole grains, help regulate digestion and prevent constipation, which is a common issue during menstruation. They also help maintain stable blood sugar levels, reducing cravings and energy dips.
5. How can a nutrient-rich breakfast improve mood during periods?
A nutrient-dense breakfast in periods supports better mood by stabilizing blood sugar and providing a sustained energy boost. Foods like whole-grain sourdough with eggs and avocado contain healthy fats and protein, which help stabilize mood and reduce irritability, commonly experienced during PMS. Adding cinnamon and maple syrup to oatmeal can also enhance mood naturally.
6. What are some recommended breakfast recipes for periods?
Recommended breakfast recipes include:
- Spinach and Feta Omelette: Packed with iron and protein to boost energy levels.
- Overnight Oats with Berries and Nuts: Rich in fiber, magnesium, and antioxidants for improved digestion and reduced cramps.
- Chia Seed Pudding with Fresh Fruits: Provides omega-3s and vitamins to alleviate inflammation and support mood.
- Whole Grain Avocado Toast with Eggs: Offers healthy fats and protein to sustain energy and balance hormones.
7. How do iron-rich foods in breakfast benefit menstruation?
Iron-rich foods, like spinach and eggs, help replenish the iron lost during menstruation. Maintaining adequate iron levels prevents fatigue, weakness, and anemia, which are common symptoms during periods.
8. Why should you avoid skipping breakfast during your period?
Skipping breakfast can lead to low blood sugar levels, increased fatigue, and irritability during your period. Eating a nutritious breakfast helps stabilize your mood and energy levels, reducing the impact of menstrual symptoms.
9. What beverages are recommended with breakfast during periods?
Warm herbal teas like ginger or chamomile tea are recommended, as they can reduce cramps and bloating. Avoid caffeinated beverages like coffee, which can increase anxiety and cause dehydration.
10. What spices can help alleviate PMS symptoms, and how to use them in breakfast?
Spices like cinnamon, nutmeg, and cloves have anti-inflammatory properties that can reduce cramps and promote relaxation. The apple oatmeal porridge recipe incorporates these spices, which not only add flavor but also aid in pain relief, making it an ideal breakfast in periods.
