Broccoli crust pizza - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Broccoli is contains indole-3-carbinol which supports healthy estrogen metabolism. Chia is high in fiber, omega-3s, and protein. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- yields 2 medium sized pizzas:
- Two thirds of a medium sized broccoli (about 1.5 cup when grated)
- 1 small onion
- 1/2 teaspoon garlic powder
- 1 teaspoon oregano
- 3 teaspoons psyllium husk
- 1 teaspoon chia seeds
- Salt and pepper
Instructions
- Preheat your oven to 200 degrees c / 400 degrees f.
- Place the broccoli and onion in a food processor and pulse until the ingredients are finely chopped, add the rest of the ingredients and pulse until everything is well mixed. Put the mixture aside for 15 minutes to allow the husk and chia seeds soak up the liquid.
- Cover a baking tray with baking paper and use a spoon and spatula to form the pizza on the tray, try to make it the same thickness so it bakes evenly.
- Let it bake for 10 minutes and then gently flip it over and let it bake another 5 minutes on the other side
- Take out the pizza crust and add your toppings of choice – I added organic tomato puree, a little garlic powder, chili powder and paprika, goat cheese, fresh basil, onion and sliced tomato– I added the rest of the toppings (arugula and more fresh basil) when the pizzas were done baking.
- Bake the pizzas for another 5-10 minutes and you’re done! I enjoyed the pizza with an arugula/berry/goat cheese salad and peach/raspberry infused ice water.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Broccoli crust pizza contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Chia: Help stabilize blood sugar and support digestive health
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Broccoli crust pizza can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Chia Seeds.
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