Good Mood Foods For PMS

Here comes part 2 of our recipe series „Eat yourself happy“. Chef Ralf Kronmüller prepared another mouth-watering menu that contains the perfect nutrients to fight PMS. Below you will find the recipes, which are easily prepared.

Entrance: Marinated Avocado with Smoked Salmon, Curry Oil and Herbal Salad

Avocado and Salmon is a heavenly combination with the perfect nutrients for PMS symptoms. Avocado is presumed to support the production of serotonin, thus having a mood enhancing and aphrodisiacal effect.2

Avocados are rich in omega-3 fatty acids. According to studies, a lack in omega-3 fatty acids can lead to depression and depressive mood. Avocados also contain vitamin C, which is also supposed to raise your mood. Avocado also provides B vitamins, which are important for our good spirit, e.g. vitamin B1 (thiamine), B2, B6 and B9 (folic acid). If you suffer from a vitamin B6 deficiency, it is more likely to develop a depression or a psychological illness. During the PMS phase, your body needs more vitamins. Folic acid also has a positive effect on your mood. If your folic acid intake is too low, the risk of developing a depression is increased. Avocados also contain important mineral nutrients, e.g. magnesium, which is assumed to help against discomfort before your period. It is also rich in iron, which is good for your well-being in general and important for your productivity.1

Salmon also contains omega-3 fatty acids. Apart from that, it is rich in vitamin D, which can reduce the risk of suffering from PMS. The delicious fish also contains B vitamins, i.e. vitamin B6 and B12. Vitamin B12 is perfect for the nervous system, raises your ability to concentrate and is good for your memory. The mineral nutrients magnesium, zinc and calcium are also contained in salmon. Zinc is important in order to produce serotonin and therefore important during the time before menstruation. A low zinc level can be the cause of depression, aggression and a learning disability. Calcium can also improve your mood.1

The recipe:

Ingredients (serves 2)

1 avocado

juice of ½ lemon

salt and white pepper

150 gm smoked salmon

20 gm curry

20 ml grape seed oil

10 mls balsamic glaze

100 gm lettuce leaves & wild herbs

10 mls olive oil

10 ml balsamic vinegar, white

salt, white pepper

How to prepare it:

Cut the avocado in half. Remove the seed and scoop out the flesh from the peel. Grate the avocado flesh and season with lemon juice, salt and pepper. Slice salmon thinly. Roast curry in a pan. Add grape seed oil and stir in. Strain oil and blend with balsamic glaze. Rinse and spin-dry lettuce leaves and herbs. Mix olive oil with balsamic vinegar and season mildly. Add to the salad.

How to arrange it:

Fill the avocado cream into a ring, spread the smoked salmon on top and season with wild herbs. Dribble some of the curry oil on the plate.

Main Course: Baked Vegetable Strudel with Roasted Mushrooms

The main course contains fresh and crisp vegetables, e.g. carrots, which provide B vitamins like B1, B2 and B6. They are also rich in vitamin C and E as well as the important micro nutrients iron, calcium and magnesium. Our body needs vitamin E in order to keep the right balance between oestrogen and progesterone and is therefore helpful for problems before menstruation. Other ingredients are cauliflower and broccoli, which are rich in vitamin C. Cauliflower also contains iron and folic acid. Broccoli provides you with magnesium and calcium. Mushrooms of all kind, but especially chanterelle, are rich in iron.1

The recipe:

Ingredients (serves 2)

2 phyllo dough leaves

1 carrot

½ cauliflower

½ broccoli

50 gm sour cream

salt, pepper, nutmeg

200 gm mushrooms

50 g butter

salt, pepper

How to prepare it:

Rinse the vegetables well. Cut them into bite-sized pieces. Blanch al dente in salted water and quench afterwards. Stir in sour cream and season generously. Brush dough with oil and roll in the vegetables. Bake in preheated oven (180 °C) for 15 minutes. Wash and spin-dry mushrooms. Roast in a pan with butter. Add salt and pepper.

How to arrange it:

Cut vegetable strudel into three and place it on top of the mushrooms. Garnish with fresh herbs.

cyclotest Tip

The dishes were absolutely delicious and very filling. You can use herbs of your choice for the entrance. Cilantro, for example, would be tasty too. Make sure to use cold-pressed grape seed oil. That’s much healthier.

Bon appétit and be happy!

Sources:
1 Flemmer, A.: Das Prämenstruelle Syndrom (PMS) natürlich behandeln. Hanover 2012.
2 Wagner, P.: Avocadokaltschale: Kalorienbombe, und so gesund. Accessed 23. September 2016 on Spiegel Online



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