3 recipes for getting more anchovy into your PCOS meals

Managing PCOS symptoms through diet can feel overwhelming, but adding small, nutrient-dense foods like anchovies can make a significant difference. These tiny fish pack a powerful punch when it comes to nutrients that support hormonal health and reduce inflammation.

Why Anchovies Matter for PCOS

Anchovies are rich in omega-3 fatty acids, which help reduce inflammation - a common concern for women with PCOS. They're also an excellent source of calcium, vitamin D, and protein, making them a valuable addition to a PCOS-friendly diet.

Three Simple Anchovy Recipes

1. Quick Anchovy and Broccoli Pasta

This 30-minute meal combines protein-rich anchovies with fiber-packed broccoli:

• Heat olive oil in a pan
• Add 4-5 anchovy fillets, letting them melt into the oil
• Toss in steamed broccoli florets
• Serve over your preferred pasta alternative

2. Mediterranean Anchovy Toast

Perfect for a nutritious snack or light meal:

• Toast grain-free bread
• Spread with olive oil
• Layer with anchovies, sliced tomatoes, and herbs
• Drizzle with lemon juice

3. Anti-Inflammatory Anchovy Soup

This warming anti-inflammatory soup is perfect for batch cooking:

• Sauté garlic and onions
• Add bone broth and vegetables
• Include 6-8 anchovy fillets
• Simmer until vegetables are tender

Tips for Getting Started with Anchovies

If you're new to anchovies, start small. Add one or two fillets to your favorite one-pot meals where they'll dissolve and add umami flavor without being overwhelming.

Storage and Preparation

Store unopened anchovy tins in a cool, dark place. Once opened, transfer to an airtight container and refrigerate for up to one week. For longer storage, consider making these into freezer-friendly meals.

Extra Tip

Try anchovy butter: mash anchovies with grass-fed butter and freeze in small portions. Use to add flavor to vegetables or proteins.

How This Article Was Made

Research for this article included consulting nutrition databases from the USDA and examining peer-reviewed studies on omega-3 fatty acids and PCOS. Information was cross-referenced with medical resources including the National Institutes of Health (NIH) database.

Key sources:

• USDA FoodData Central Database
• National Institutes of Health Office of Dietary Supplements
• Journal of Clinical Endocrinology & Metabolism