Here are recipes for a smoothie, red pesto, and salad dressing that can add more nutrition to our diet without necessarily packing on the calories—with the perk of helping us manage PMS.
Food | By Trixie Reyna on October 9, 2017

Just when I thought I’m making progress on my weight goals, I start getting bloated, no thanks to pre-menstrual stress or syndrome (PMS). When I’m PM-ing, it’s also harder to curb my cravings for food, especially chips, which are so bad for my diet. Does this also happen to you? Here’s something that might help: I learned some anti-bloating recipes at a cooking demo by holistic health coach Camille Romero at the recent Jeunesse Anion Millennial Fair, which I’m sharing below.

I also learned that eating healthily during the menstrual period will help us manage bloating, cramps, fatigue, and a general sour mood. When your appetite feels like its going through the roof and your metabolism rates aren’t optimal, head to the kitchen to try one or all of these recipes that are supposed to help ward off the side effects of PMS. These wholesome, no-cook recipes are ready for serving in minutes!

healthy recipe

160 calories per serving

Ingredients (with benefits):

3/4 cup Old Orchard Cranberry Juice (helps flush out toxins)
3/4 cup frozen mixed berries (good source of fiber and antioxidants, which are anti-aging)
1 6oz. container Greek yogurt (probiotic or good bacteria, which helps balance pH levels to fight off infections better)
1/2 banana cut into slices (good source of fiber and potassium)
1 sachet Premium Santé Barley (good source of Vitamin E and beta-carotene)
2 tablespoons raw unfiltered honey (optional, but it’s anti-allergies)
1/2 cup Simply Cereal Caribbean Crisp (muesli, a good source of fiber and protein)

Tip: Freeze fruits before using them in smoothie so you don’t need to add ice, which tends to water down the taste.


1. Combine all ingredients, except for the muesli, in a blender.
2. Blend for 10-15 seconds on high speed or until smooth.
3. Pour into a large glass (or bowl).
4. Top with Simply Cereal Caribbean Crisp.

54 calories per serving

healthy recipes-main


1/2 cup dried tomato
5T nuts (macadamia, cashew, or pine)
4T Doña Elena Pure Olive Oil (increase according to preference)
2 cloves of garlic, peeled
3T capsicum
1T Clara Ole tomato paste
3/4 cup basil
pinch of salt
dash of pepper


1. Add all ingredients to a blender or food processor.
2. Blend for 20 seconds or until desired consistency is reached.
3. Serve with bread or crackers, on omelette, or use as a pasta sauce, pizza sauce, chicken/tuna breast sauce, etc.

163 calories per serving



1/4 cup apple cider vinegar
1/2 cup Doña Extra Virgin Olive Oil
2t dijon mustard
1T garlic, minced
1t sea salt (or season to taste)
1/2t pepper (or as needed)
1T honey (optional)


1. Combine all ingredients in a blender and blend until combined, or whisk vigorously. Pour over your salad.

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