Apple Cake Squares - PCOS-Friendly Recipe
This Apple Cake Squares is a PCOS-friendly recipe with 157 calories, 1.72g protein, and 25.27g carbs per serving. Ready in 74 minutes. High in fiber (0.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup all purpose flour
- 2 large eggs
- 3 tbsps butter
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1/4 tsp salt
- 3 medium apples
- 1/4 cup raisins
- 1 tsp baking soda
- 2 tbsp sugar
- 1/4 cup sifted powdered sugar
Instructions
- Mix flour, salt, baking soda, nutmeg and cinnamon together in a small bowl.
- Cream softened butter and sugar together in a large bowl.
- Beat in the eggs and whisk until smooth.
- Peel, core and shred or finely chop the apples, then add with the raisins to the egg mixture.
- Stir in the flour mixture and blend until thoroughly mixed.
- Spread in a greased 9" square baking pan and bake for 45 minutes at 350 °F (175 °C).
- Sift powdered sugar over top of cooled cake and cut into 9 squares.
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 Apple Cake Squares contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Apple Cake Squares 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: Cinnamon, Apples.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apples wi...
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Frequently Asked Questions
Yes, this Apple Cake Squares recipe is designed to be PCOS-friendly. At 157 calories per serving with 1.72g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 74 minutes total. Prep time is 29 minutes and cook time is 45 minutes. It makes 9 servings, so you can meal prep for multiple days.
Per serving: 157 calories, 1.72g protein (4%), 25.27g carbs, 5.12g fat. Plus 0.9g 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 Dessert. At 157 calories, it fits within typical PCOS meal plan targets for Dessert. 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 9 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 Dessert
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