PMT Cake

by Ally Broughton MSc BSc (Hons) MNIMH

Many women experience premenstrual tension (PMT) at some point in their lives and may suffer mood swings including anxiety, irritability, emotional sensitivity and feeling low. One factor involved is a fluctuation in blood sugar levels which causes mood swings and may also cause increased appetite or sugar cravings. There may also be a hormonal imbalance and signs commonly include breast tenderness, fluid retention, stomach cramps, headaches and, or, an erratic menstrual cycle.

Plant oestrogens and omega oils found in herbal medicines and foods can help correct hormonal imbalances. Avoiding refined sugars (e.g. white bread, sugar, fizzy drinks) and snacking frequently on small amounts of nuts, seeds, oats, dried fruits and whole grains helps to prevent fluctuations in blood sugars and mood swings.

The recipe is essentially the same as for ‘HRT Cake’. The difference is an addition of dates to give extra sweetness to help alleviate sugar cravings without causing massive swings in blood sugar levels. Extra ginger can also be added to improve circulation and can help with stomach cramps and congestion.

'PMT Cake' Recipe

All ingredients provide a rich source of plant oestrogens, in addition the golden flaxseeds provide omega oils important to hormonal health. The fennel seeds and ginger help the digestive process and absorption of nutrients. Apricots are a source of iron and cranberries provide antioxidants important for the immune system.


I try to source organic produce wherever possible.

  • 100g soya flour 
  • 300g porridge oats 
  • 150g chopped dates 
  • 100g apricots
  • 50g pumpkin seeds 
  • 50g sunflower seeds 
  • 100g golden flaxseed (linseeds) 
  • 50g brazil nuts chopped 
  • 50g walnuts chopped 
  • 500ml soya milk 
  • Pinch of cinnamon to taste
  • A few fennel seeds 
  • Approx 1 small glass of organic apple juice (enough to give moist consistency 

Optional: handful of cranberries or extra dates depending on taste. Add up to 3 tsp fresh grated ginger.

Give yourself some cake therapy today!