Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: Keto Roti John
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THE BREAD
2 cups Mozzarella Cheese
3/4 cup Almond Flour
1 tbsp. Psyllium Husk Powder
3 tbsp. Cream Cheese
1 large Egg
1/2 tsp. Salt
1/2 tsp. Pepper
OMELETTE
1 tbsp. Coconut Oil
1/2 small Onion, diced
1 clove Garlic, finely chopped
1 tsp. Water
1/4 tsp. Curry Powder
4 tbsp. Ground Beef
Salt and Pepper to Taste
2 1/2 tbsp. Unsalted Butter
2 large Eggs
2 tbsp. chopped Green Onion
2 tbsp. chopped Cilantro
2 tbsp. Mayonnaise (optional)
2 tbsp. Reduced Sugar Ketchup (or favorite sauce, optional)
5 slices Cucumber (garnish)
3 slices Tomatoes (garnish)
1 piece Butter Lettuce (garnish)
Instructions
1. Preheat oven to 400F. Follow the pizza base recipe for Low Carb Pepperoni Pizza, exclude the Italian Seasoning. Divide the dough into two. Shape each dough into a long bun, making sure both will fit on a large pan. Bake for about 30-40 minutes.
2. While waiting, preheat a pan on medium heat. Add in 1 tbsp. Coconut Oil. Once melted, saute the diced Onion. Once the onion turns translucent, add in the chopped Garlic. After 1 minute, add in 1/4 tsp. Curry Powder and 1 tsp. Water. Let the curry powder cook for 2 minutes.
3. Add in 4 tbsp. Ground Beef and cook until brown. Season with Salt and Pepper to taste. It should be cooked in such a way you would eat this on its own.
4. When the buns are ready, remove the buns from the oven. Cool both buns on a cooling rack. The buns should deflate a bit.
5. Once the buns become cool enough, slice them horizontally but not completely. Spread about 1/2 tbsp. of Unsalted Butter onto both buns.
6. Toast the buttered side of the buns with a pan.
7. In a mixing bowl, crack an egg. Add in about half of the cooked Ground Beef, 1 tbsp. each Green Onion and Cilantro. Season with a bit of Salt and Pepper. Mix well.
8. Preheat a large pan on medium heat. Melt 1 tbsp. of Unsalted Butter. Than, add in the omelette mixture to the pan.
9. Immediately cover the omelette with a bun.
10. When the omelette is cooked (after about 2-3 minutes), flip and toast the bun side until brown.
11. Remove from the pan and spread about 1 tbsp. of Mayonnaise and Reduced Sugar Ketchup (or any kinds of sauce) onto the omelette side. Garnish with some sliced Cucumber and Tomatoes, and Lettuce. Repeat steps 7-10 for the other bun.
12. Fold the buns and serve while hot!
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 2480 kcal | ||
| Fat 213 g | ||
| Carbohydrate 46 g | ||
| Protein 104 g | ||
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