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.
Snack: Tortilla Chips aka Nachos with Salsa
Cook Time: 4 mins
This recipe includes superfoods such as:
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Tortilla chips (dough from ½ recipe Keto & Paleo Tortillas):
½ cup almond flour (50 g / 1.8 oz)
â…“ cup 1 tbsp flaxmeal (ground flaxseed) (55 g / 1.9 oz)
1 ½ tbsp coconut flour (15 g / 0.5 oz)
1 tbsp whole psyllium husks (4 g / 0.1 oz)
1 tbsp chia seeds, ground (7 g / 0.3 oz)
½ tsp salt (I like pink Himalayan)
½ cup water, lukewarm ( 1-2 tbsp id the dough is too dry)
2 tbsp ghee or extra virgin coconut oil for brushing in total (you can make your own ghee) (30 g / 1.1 oz)
You can make the whole batch of tortilla dough and keep the remaining dough in the fridge wrapped in foil for up to a week.
Salsa:
1 large tin tomatoes, unsweetened and peeled (400 g / 14.1 oz)
2 cloves garlic
2 tsp dried oregano
1 small red chili pepper (~ 1 tsp chopped)
2 jalapeño peppers - fresh or pickled (28 g / 1 oz)
2 tbsp ghee or extra virgin coconut oil (30 g / 1.1 oz)
salt and pepper to taste (I like pink Himalayan salt)
Topping:
3.5 oz grated hard cheese (100 g) - I used manchego cheese but you can use cheddar, comte, etc.
Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand or if you make you own ingredients (like flaxmeal from flaxseeds). You can make 10 regular tortillas (8 inch / 20 cm), or 5 large tortillas (12 inch / 30 cm). If you roll them out really thin, you can make up to 12 regular tortillas.
Instructions
1. Prepare the dough by following my recipe for Keto & Paleo Tortillas - just use ½ the amounts as listed above. Place a piece of the dough between two pieces of parchment paper and roll out until the dough is very thin. Use a small 15 cm / 6 inch lid or bowl to cut out a tortilla. Repeat for the remaining of the dough.
2. Preheat the oven to 200 C / 400 F. Use a pizza cutter or a sharp knife to cut the tortillas into 6 equal pieces / triangles. Place each one of them on a baking sheet lined with parchment paper.
3. Melt the ghee (or coconut oil) and brush onto each of the tortilla chips. Place in the oven and bake until lightly browned and crispy. This could take 10-15 minutes. If the tortilla chips don't bake evenly, remove gradually from the oven as they may get burnt.
4. Meanwhile, prepare the salsa. Peel and finely dice the garlic and red chili pepper. Place on a pan greased with 2 tablespoons of ghee and cook until lightly browned over a medium heat while stirring to prevent burning.
5. Add the tinned tomatoes, oregano and season with salt and pepper. Add freshly sliced jalapeños or pickled jalapeños. Mix until well combined, reduce the heat and simmer for about 10 minutes.
6. When done, take off the heat and set aside. Meanwhile, grate the cheese and keep aside in a bowl.
7. To make the nachos, place the tortilla chips on serving plates and add a quarter of the salsa on top of each. Sprinkle each plate with a quarter of the grated cheese and place under a broiler until the cheese melts. Serve immediately.
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Serving Size: 0
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 31 kcal | ||
| Fat 35 g | ||
| Carbohydrate 14.7 g | ||
| Protein 13.6 g | ||
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