PMS Crumble, Dairy & Gluten Free
For hormone support, mood swings and to reduce sugar cravings
Ingredients: *Normally this makes 6 servings however during your period you tend to burn more calories and splitting this into 4 servings is ok as well
3 C berries, I used blackberries (read why below)
1 tbsp arrowroot powder or corn starch
1 tsp cinnamon
1 tbsp lemon juice
1-2 tbsp pure maple syrup
Crumble topping:
3/4 C oats, gluten free
1/4 C tigernut flour (or oat flour)
2 tbsp hemp seeds
1 scoop protein powder
2 tbsp coconut sugar
1/2 tsp cinnamon
1/4 C coconut oil
1 tbsp water- if needed to get desired consistency for crumble
Directions:
- Preheat oven to 350F. Grease and 8×8 pan.
- Pour the filling ingredients into the pan and mix well.
- In a small bowl prepare the crumble. Mix until it develops about 80% crumble pieces and 20% sandy.
- Spread the crumble topping on top of the fruit mixture
- Bake for 30-35 minutes
🫐 Why Blackberries Work for PMS:
High in fiber: Helps stabilize blood sugar and support estrogen detox.
Loaded with antioxidants (especially anthocyanins): Reduces inflammation and supports hormone balance.
Rich in vitamin C + manganese: Helps with energy, skin health, and mood.
Low glycemic: Won’t spike blood sugar, especially important during PMS when cravings and insulin sensitivity can fluctuate.
Supports bowel regularity, which is key when estrogen is being cleared from the body.
Hemp seeds and tiger nuts are considered high in fiber, which is especially helpful during PMS because fiber:
Supports estrogen clearance through the digestive tract Stabilizes blood sugar, reducing mood swings and cravings Improves bowel regularity, which is often disrupted by hormonal changes
Bonus Benefits:
Hemp seeds: Also high in magnesium, GLA (gamma-linolenic acid), and plant-based protein — all of which help ease cramps, inflammation, and irritability. Tiger nuts: Technically tubers, not nuts — rich in resistant starch (a prebiotic), iron, and vitamin E, which support gut health, energy, and hormone balance.
