This Sweet Potato Shake Is The Ultimate PMS Potion To Relieve Your Pain

mbg Contributor By Caroline Muggia
mbg Contributor
Caroline Muggia is a writer, environmental advocate, and registered yoga teacher (E-RYT) with a B.A. in Environmental Studies & Psychology from Middlebury College.
This Sweet Potato Shake Is The Ultimate PMS Potion To Relieve Your Pain
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Period cramps and nausea can be debilitating for many, and any form of relief is more than appreciated (especially when it's all-natural and tastes good). 

Emily von Euw, author of the cookbook Rawsome Superfoods, shares the ultimate "PMS potion" or, as von Euw calls it, "a sweet potato pie in a cold, creamy shake." This concoction leans heavily on sweet potatoes, as they are high in insoluble and soluble fiber, which help relieve bloating and feed your gut with good bacteria. Ginger is also packed into this nutritious shake, which is anti-inflammatory and can help alleviate nausea and indigestion. 

Menstruation can cause some to become low in iron, sometimes leading to anemia, but this shake combats iron-deficiency with iron-dense tahini and lemon juice, which promotes iron absorption.

Unfortunately, we can't make period pain go away, but by adding things like healthy fats, magnesium, and extra vitamin E to your diet, you can help relieve the discomfort. It also helps that it's delicious!

Sweet Potato Shake

Serves 1 to 2


  • 1½ cups (360 ml) nondairy milk (page 209)
  • ⅓ cup (60 g) sweet potato purée  
  • 1 frozen banana
  • 2 tablespoons (30 g) tahini
  • 1 teaspoon lemon juice
  • ½ teaspoon cinnamon powder
  • 2 cloves
  • ⅛ teaspoon turmeric powder
  • ¼ teaspoon fennel seeds
  • ¼ teaspoon ginger powder
  • Pinch of stevia powder
  • Maple syrup, as desired
  • 4 to 5 ice cubes, as desired


  1. Blend all the ingredients until smooth. Adjust it according to taste, adding maple syrup, extra spices, and ice, as desired. 
  2. Pour it into a cup and enjoy!

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