Beat PMS naturally - Healthy Living on Shine

Cravings, bloating and at least one unexplained emotional breakdown-for me that trifecta of events means it’s that time of the month. It’s then (and usually only then) that I reach for ibuprofen to take the edge off. I’ve never been a big fan of pills-I’d rather tough it out or take a more natural approach-but sometimes a girl needs a little help.

Since I generally just think of saffron as the spice that lends a golden hue to paella, you can imagine how thrilled I was to read about saffron’s potential role in relieving premenstrual syndrome (PMS) and depression in EatingWell’s October 2008 issue. Not only is saffron a natural remedy, but the science supporting it looks promising. Even better: although saffron is among the most expensive spices, a little goes a long way when it comes to PMS relief.

Two interesting facts from author Joyce Hendley’s piece:

In a study at Iran’s Roozbeh Psychiatric Hospital at Tehran University of Medical Sciences, 50 women with PMS received two (15 mg) saffron capsules or placebo capsules daily over two menstrual cycles and kept track of their symptoms in diaries. By the end of the study, more than three-quarters of the women who had taken the equivalent of a micropinch of saffron reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8 percent of women in the placebo group.
Previous studies by the same researchers found that saffron had antidepressant effects comparable to the antidepressants Prozac and Tofranil. The researchers posit that the spice works by helping to make the feel-good neurotransmitter serotonin more available to the brain, similar to how Prozac works.

Next month, I think I’ll leave my ibuprofen in the medicine cabinet and try some of EatingWell’s saffron-infused recipes, such as Bouillabaisse with Spicy Rouille, Shrimp & Saffron Rice and this recipe for Scallops in Saffron-Tarragon Broth.

Scallops in Saffron-Tarragon Broth

Tomatoes, tarragon and white wine make a fragrant broth for the scallops in this vibrantly colored, easy one-pot stew.
1 pound large dry sea scallops (see Tip, below)
1/4 teaspoon salt
2 teaspoons extra-virgin olive oil
1/2 cup thinly sliced onion
2 stalks celery, thinly sliced
2 cloves garlic, thinly sliced
1/4 cup white wine
8 ounces baby red potatoes, cut into 1/4-inch-thick rounds
1 cup reduced-sodium chicken broth
1 cup grape tomatoes, halved
1 5-ounce can tomato juice (scant 3/4 cup)
1/4 teaspoon saffron threads (see Note, below)
2 teaspoons chopped fresh tarragon

1. Pat scallops dry and sprinkle both sides with salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until light brown, 1 to 2 minutes per side. Transfer to a plate. Add onion, celery and garlic to the pan and cook, stirring, until just beginning to soften, about 2 minutes. Add wine and simmer for 1 minute. Stir in potatoes, broth, tomatoes, tomato juice and saffron and bring to a boil. Reduce to a simmer, cover and cook until the potatoes are tender and the tomatoes are beginning to break down, 12 to 14 minutes.
2. Return the scallops and any accumulated juices to the pan along with tarragon. Cover and cook until the scallops are just cooked through, 2 to 4 minutes.

Makes 4 servings.

NUTRITION INFORMATION: Per serving: 202 calories; 4 g fat (1 g sat, 2 g mono); 39 mg cholesterol; 18 g carbohydrate; 22 g protein; 2 g fiber; 481 mg sodium; 885 mg potassium. Nutrition bonus: Vitamin C (35% daily value), Potassium (25% dv), Magnesium (22% dv), Vitamin A (15% dv).

TIP: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

NOTE: Literally the dried stigma from Crocus sativus, saffron is the world’s most expensive spice. Each crocus produces only 3 stigmas, requiring over 75,000 flowers for each pound of saffron. Fortunately, a little goes a long way. It’s used sparingly to add golden yellow color and flavor to a wide variety of Middle Eastern, African and European-inspired foods. Find it in the specialty-herb section of large supermarkets, gourmet-food shops and at tienda.com. Wrapped in foil and placed in a container with a tight-fitting lid, it will keep in a cool, dry place for several years.

By Brierley Wright, M.S., R.D.

Brierley’s interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master’s degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

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