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: Spiced Pumpkin Soup
This recipe includes superfoods such as:
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1 1/2 cups Chicken Broth
1 cup Pumpkin Puree
4 tbsp. Butter
1/4 medium Onion, chopped
2 cloves Roasted Garlic, minced (recipe here)
1/2 tsp. Salt
1/2 tsp. Pepper
1/2 tsp. Freshly Minced Ginger
1/4 tsp. Cinnamon
1/4 tsp. Coriander
1/8 tsp. Nutmeg
1 Bay Leaf
1/2 cup Heavy Cream
4 slices Bacon
~3 tbsp. Leftover Bacon Grease (from the bacon)
Optional:
Freshly Grated Parmesan
2 tbsp. Sour Cream (per serving)
Instructions
1. In a large saucepan over medium-low heat, add butter and let it melt completely. You want it to darken into a golden color.
2. Dice the 1/4 medium, mince the 2 cloves of roasted garlic, and mince 1/2 tsp. fresh ginger.
3. In a small container, mix together all of your spices so you have them together. 1/2 tsp. Salt, 1/2 tsp. Pepper, 1/2 tsp. Freshly Minced Ginger, 1/4 tsp. Cinnamon, 1/4 tsp. Coriander, 1/8 tsp. Nutmeg, and 1 Bay Leaf.
4. Once the butter has turned a dark golden color, add onion, garlic, and ginger to the pan and stir well. Let this saute for about 2-3 minutes or until onions start to go translucent.
5. Measure out 1 cup of pumpkin puree and set aside.
6. Once onions are translucent, add spices to the pan and let cook for 1-2 minutes.
7. Add pumpkin puree to pan and stir into the onions and spices well.
8. Once the pumpkin is mixed well, add 1 1/2 cup chicken broth to the pan. Stir until everything is combined.
9. Bring to a boil and then turn to low, let this simmer for 20 minutes.
10. Once simmered, use an immersion blender to blend together all of the ingredients. You want a smooth puree here so make sure you take your time. Cook for an additional 20 minutes.
11. In the mean time, cook 4 slices of bacon over medium heat. Use a grease catcher to keep the mess off of your stove-top.
12. Once the soup is ready, pour in 1/2 cup heavy cream and the grease from the cooked bacon (this should be around 3 tbsp.) mix well.
13. Crumble the bacon over the top of the soup. Optional: Serve with chopper parsley and 2 tbsp. sour cream.
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Serving Size: 3
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 1458 kcal | ||
| Fat 146 g | ||
| Carbohydrate 28 g | ||
| Protein 17 g | ||
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