Roasted Sweet Potato Salad with Barley and Arugula - PCOS-Friendly Recipe

Servings: 4

Lunch

This Roasted Sweet Potato Salad with Barley and Arugula is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Woman's Day Kitchen Some times a simple salad won't cut it for dinner, which is why this salad uses the meaty sweet potato to add flavor and nutrition. Play around with the starches you have on hand for an easy weeknight meal.

Ingredients

3/4 c. pearl barley
kosher salt
Pepper
1 lb. medium sweet potatoes
4 1/2 tbsp. olive oil
3/4 tsp. ground cumin
3 tbsp. fresh lime juice
1 pinch cayenne
1 small red onion
3 oz. baby arugula
1/2 c. fresh mint or cilantro leaves
crumbled feta

Instructions

Heat oven to 450 degrees F. In a medium saucepan, combine the barley, 2 1/2 cups water and 1/2 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and spread the barley on a baking sheet to cool.
Meanwhile, on a second baking sheet, toss the sweet potatoes with 3 tablespoons oil, 1/2 teaspoon cumin and 1/2 teaspoon each salt and pepper. Roast until golden brown and tender, 15 to 18 minutes.
In a large bowl, whisk together the lime juice, remaining 1 1/2 tablespoon oil and 1/4 teaspoon cumin, pinch cayenne and 1/4 teaspoon salt. Add onion, toss and let sit, tossing occasionally, for at least 5 minutes.
Add the barley to the bowl and toss to combine. Gently fold in the sweet potatoes, then the arugula and mint. Serve with feta, if desired.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Barley.

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

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Frequently Asked Questions

Is Roasted Sweet Potato Salad with Barley and Arugula good for PCOS?

Yes, this Roasted Sweet Potato Salad with Barley and Arugula recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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