Saffron & Olive Oil Cake – A Nourishing Treat for Women’s Health

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Saffron and olive oil are two powerhouse ingredients that not only add depth and richness to food but also offer impressive health benefits, particularly for women. This saffron and olive oil cake is gluten-free, refined sugar-free, and packed with ingredients that support hormonal balance, mood, and overall well-being.

The Benefits of Saffron for Women's Health

Saffron has been extensively studied for its potential role in alleviating symptoms of premenstrual syndrome (PMS) and depression.

• Research suggests that saffron can significantly reduce PMS symptoms, including mood swings, irritability, and food cravings (Agha-Hosseini et al., 2008; Mansouri et al., 2021).

• Studies also indicate that saffron has antidepressant properties, showing similar effectiveness to conventional antidepressants (Hausenblas et al., 2013; Mazidi et al., 2021).

• Many studies use saffron extract rather than whole saffron threads, but incorporating saffron into your diet could still be beneficial.

Why Extra Virgin Olive Oil is a Must for Women

Olive oil, particularly extra virgin olive oil (EVOO), is rich in antioxidants and healthy fats that provide numerous health benefits:

• Supports cardiovascular health by improving cholesterol levels and reducing oxidative stress (Guasch-Ferré et al., 2019).

• Anti-inflammatory properties help with conditions like fibromyalgia and osteoporosis, which are common in postmenopausal women (Fernández-Bolaños et al., 2019; Casas et al., 2017).

• Protects against DNA damage and oxidative stress, supporting healthy aging (Bogani et al., 2007).

Saffron and Olive Oil Cake

Ingredients:

• 100 ml milk

• ½ tsp saffron threads

• 100 g honey

• 3 eggs

• 200 ml extra virgin olive oil

• 250 g almond meal

• 150 g gluten-free flour

• 1 tsp vanilla paste

• ½ tsp baking powder

• ½ tsp bicarbonate of soda

• ¼ tsp salt

Method:

1. Preheat oven to 160°C (fan-forced). Line an 8-inch springform tin with baking paper.

2. In a small saucepan, warm the milk, honey, and saffron over low heat until just warm to the touch.

3. In a stand mixer, whisk the eggs until doubled in size, pale, and fluffy.

4. Gradually add the olive oil while whisking.

5. Gently fold in the almond meal, gluten-free flour, baking powder, bicarbonate of soda, salt, and vanilla paste.

6. Pour in the saffron-infused milk and mix until fully incorporated.

7. Transfer the batter to the prepared tin and bake for 50–60 minutes, or until a skewer inserted in the centre comes out clean.

8. Allow to cool completely before serving. Enjoy on its own or with mascarpone infused with honey and saffron.

Top Tip: For an extra layer of flavour, add fresh thyme to the saffron-infused milk before mixing it into the batter!

This saffron and olive oil cake is more than just a delicious treat—it’s a nutrient-dense option that supports hormonal balance, cardiovascular health, and mood regulation. Whether you’re looking for a healthy indulgence or a recipe packed with functional ingredients, this cake is a must-try.

For a deeper dive into the benefits of saffron for PMS, PMDD, depression, and overall women's hormonal health, check out my detailed blog post on saffron's impact on female health. If you're looking for more hormone-friendly recipes, try my tofu chocolate mousse or tahini choc chip cookies!

References

Agha-Hosseini, M., Kashani, L., Aleyaseen, A., Ghoreishi, A., Rahmanpour, H., Zarrinara, A. R., & Akhondzadeh, S. (2008). Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: A double-blind, randomised and placebo-controlled trial. BJOG: An International Journal of Obstetrics & Gynaecology, 115(4), 515–519. https://doi.org/10.1111/j.1471-0528.2007.01652.x

Esposito, K., Maiorino, M. I., Bellastella, G., Chiodini, P., Panagiotakos, D., & Giugliano, D. (2018). A journey into a Mediterranean diet and type 2 diabetes: A systematic review with meta‐analyses. BMJ Open, 8(3), e019033. https://doi.org/10.1136/bmjopen-2017-019033

García-Gavilán, J. F., Doménech, M., Serra-Majem, L., Martín-Peláez, S., & Salas-Salvadó, J. (2021). Effects of extra-virgin olive oil consumption on postmenopausal osteoporosis. Nutrients, 13(8), 2676. https://doi.org/10.3390/nu13082676

Guerrero, A., Cordero, M. D., Garrido-Maraver, J., Alcocer-Gómez, E., Fernández-Rodríguez, A., Rodríguez-Blanco, L., & Sánchez-Alcázar, J. A. (2016). Extra virgin olive oil improves oxidative stress, mitochondrial function, and clinical symptoms in fibromyalgia: A preliminary study. Antioxidants, 5(4), 41. https://doi.org/10.3390/antiox5040041

Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized controlled trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056

Keys, A. (2004). Mediterranean diet and public health: Personal reflections. The American Journal of Clinical Nutrition, 61(6), 1321S-1323S. https://doi.org/10.1093/ajcn/61.6.1321S

Mazidi, M., Shemshian, M., Mousavi, S. H., Norouzy, A., Khosravi, A., & Nematy, M. (2021). Effects of saffron supplementation on symptoms of depression and anxiety: A systematic review and meta-analysis. Journal of Affective Disorders, 282, 573–583. https://doi.org/10.1016/j.jad.2020.12.133

Nourmohammadi, E., Farzin, L., & Haghpanah, T. (2021). The effect of saffron supplementation on premenstrual syndrome symptoms: A systematic review and meta-analysis. Complementary Therapies in Medicine, 61, 102777. https://doi.org/10.1016/j.ctim.2021.102777

Salas-Salvadó, J., García-Arellano, A., Estruch, R., Ros, E., Covas, M. I., Corella, D., & Martínez-González, M. Á. (2006). High phenol extra virgin olive oil improves antioxidant responses and reduces oxidative DNA damage in postmenopausal women. Journal of Nutrition, 136(8), 2049–2053. https://doi.org/10.1093/jn/136.8.2049