Dried Cranberries, Walnuts and Goat Cheese Salad - PCOS-Friendly Recipe
This Dried Cranberries, Walnuts and Goat Cheese Salad is a PCOS-friendly recipe with 181 calories, 3.95g protein, and 10.88g carbs per serving. Ready in 30 minutes. High in fiber (1.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 oz crumbled goat cheese (1/4 cup)
- 0.12 tsp ground black pepper
- 1 tsp or 1 packet dijon mustard
- 0.12 tsp salt
- 1 tbsp white wine vinegar
- 2 tbsps canola oil
- 2/3 tbsp light mayonnaise (2 tsp)
- 1/2 cup sweetened dried cranberries
- 4 1/2 cups shredded salad greens
- 1/2 cup chopped toasted walnuts
Instructions
- Pre-heat the oven to 350 °F (175 °C).
- Place walnuts in a single layer on a cookie sheet. Bake for 10 minutes or until lightly browned. Remove from oven and cool before using.
- In a small bowl, combine vinegar, mayonnaise, mustard, salt, and pepper. Beat well with wire whisk.
- Slowly beat in canola oil until well blended. Cover and refrigerate until serving time.
- Just before serving, in a large bowl, toss lettuce with dressing. Divide evenly onto 6 salad plates (1 serving = 1 cup). Sprinkle each with equal portions of cranberries, goat cheese, and walnuts.
- Note: my friend, who is a diabetic, gave me this recipe. If you do not like cranberries, you can use dried cherries.
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 Dried Cranberries, Walnuts and Goat Cheese Salad contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 Dried Cranberries, Walnuts and Goat Cheese 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: Cranberries, Nuts, Walnuts.
Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries. Cranberries: The Unsung Hero in PCOS Management Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is ofte...
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Frequently Asked Questions
Yes, this Dried Cranberries, Walnuts and Goat Cheese Salad recipe is designed to be PCOS-friendly. At 181 calories per serving with 3.95g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 20 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 181 calories, 3.95g protein (9%), 10.88g carbs, 14.61g fat. Plus 1.6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Side Dish. At 181 calories, it fits within typical PCOS meal plan targets for Side Dish. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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