CREAMY MUSHROOM SAUCE OVER SPAGHETTI SQUASH - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Spinach is loaded with iron, magnesium, and folate. Mushroom is provide vitamin D and selenium. Onion is contain quercetin, a natural anti-inflammatory.
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
- 1 large or 2 medium spaghetti squash
- 2-3 tbsp ghee (or make your own)
- 450g mushrooms, sliced (I used a combination of button, shiitake and oyster)
- 1 small onion, chopped
- 1/2 cup raw cashew butter
- 2 tbsp Dijon mustard
- 1 tbsp fresh sage, finely chopped
- 1 tsp fresh thyme, finely chopped
- 1/2 tsp Himalayan salt
- 1/2 tsp black pepper
- 2 cups water
- 100g baby spinach leaves
Instructions
- Preheat the oven to 375F
- Cut the squash in half and scoop out the guts and seeds with a spoon; place them in a broiler pan and drizzle with a generous amount of extra-virgin olive oil, then sprinkle liberally with salt and pepper.
- Turn the squash flesh side down and bake in the oven, uncovered, for about 60-75 minutes, until softened and the flesh can easily be pierced with the tip of a sharp knife.
- About 10 to 15 minutes before your squash is done baking, melt the ghee in a skillet set over high heat and add the mushrooms. Cook them until nice and golden brown, then lower the heat to medium, add the onion and let it sweat for 3-4 minutes, until softened and translucent.
- While the mushrooms and onions are cooking, add the raw cashew butter, Dijon mustard, sage, thyme, salt and pepper to a large glass measuring cup and mix well with a whisk until completely combined. Add the water, about ¼ cup at a time and mix well between each addition, to avoid the formation of lump and ensure that the sauce will be smooth and creamy.
- Pour that cream over the cooked mushrooms and onions, turn the heat down to low and mix until well combined.
- Throw in the chopped spinach and delicately mix them in. Kill the heat and let the sauce sit for a few minutes while the spinach wilts, then give it a final stir. If you feel the sauce is too thick, feel free to add a little bit more water.
- When your squash is done baking, remove it from the oven and let it cool for a few minutes, then gently scrape the flesh with a fork so to form strands that resemble spaghetti.
- Transfer those strands to shallow bowls or plates and top with the creamy mushroom sauce.
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 CREAMY MUSHROOM SAUCE OVER SPAGHETTI SQUASH contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 CREAMY MUSHROOM SAUCE OVER SPAGHETTI SQUASH 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: Spinach.
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