Low-carb Marinara Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Garlic is supports cardiovascular health and has anti-inflammatory properties. Tomato is rich in lycopene, a powerful antioxidant.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- 1 cup cherry tomatoes or regular tomatoes, chopped (150 g / 5.3 oz)
- ½ - 1 cup fresh basil
- 2 cloves garlic
- 1 shallot or small white onion (30 g / 1.1 oz)
- 4 tbsp / ¼ cup tomato puree, unsweetened (60 g / 2.1 oz)
- 4 tbsp / ¼ cup extra virgin olive oil (60 ml / 2 fl oz)
- ¼ tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
- Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
Instructions
- Wash and drain the tomatoes and fresh basil. Peel the onion and garlic.
- Place most of the ingredients in a food processor and blend until smooth. You may need to dice the onion and mash the garlic before to make sure there are no large pieces left.
- If you prefer a chunky texture, leave some tomatoes and basil aside, dice and add to the smooth sauce. When done, place in an airtight container and store in the fridge for up to a week. To keep it fresh for longer, pour a thin layer of extra virgin olive oil on top and store for up to 2 weeks.
- Marinara sauce is perfect as topping on low-carb pizza!
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 Low-carb Marinara Sauce contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Low-carb Marinara Sauce 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: Basil.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment