Spinach, Strawberry & Walnut Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tsp dry mustard
- 1/3 cup white vinegar
- 1 1/2 tsp minced onion
- 1/3 cup sugar
- 1 1/2 cups chopped walnuts
- 1 1/2 tsps poppy seeds
- 3/4 cup canola oil
- 2 cups sliced strawberries
- 5 oz baby spinach leaves
Instructions
- Wash spinach and allow to dry. Chop walnuts. Slice Strawberries.
- In blender mix vinegar, sugar, mustard, onion, canola oil and poppy seeds.
- Toss spinach, walnut and strawberries in bowl. Add dressing just before serving.
- Note: if not serving whole salad at once, keep ingredients separate and only mix as much as you want at that time.
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 Spinach, Strawberry & Walnut Salad contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Berries: Their low glycemic index makes them ideal for PCOS-friendly desserts
- 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, 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 Spinach, Strawberry & Walnut Salad 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: Poppy Seeds, Spinach, Nuts, Walnuts.
Poppy seeds are packed with calcium, magnesium, B vitamins, and zinc. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your di...
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