Sweet Potato and Apricot Casserole - PCOS-Friendly Recipe
This Sweet Potato and Apricot Casserole is a PCOS-friendly recipe with 101 calories, 1.32g protein, and 24.28g carbs per serving. Ready in 80 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsp corn starch
- 1 tbsp cinnamon
- 1 tsp nutmeg
- 1 cup apricots in syrup
- 3 peeled sweet potatoes
Instructions
- Peel sweet potatoes and cut into small cubes. Add to pot of boiled water and cook until tender.
- Strain potatoes and return to pot. Strain apricots (reserving syrup) and add apricots to potatoes in pot. Mix with an electric mixer, slowly mixing in all of the apricot syrup and sprinkle in the corn starch.
- Once ingredients are fully mixed, add cinnamon and nutmeg, to pot and continue to puree. Mixture should resemble baby food.
- Move potato mixture to an oven safe casserole dish and bake at 350 °F (175 °C) for 45 minutes, or until top is a golden color and mixture has thickened.
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 Sweet Potato and Apricot Casserole contribute to your health goals:
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- 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 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 Sweet Potato and Apricot Casserole 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.
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).
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Sweet Potato and Apricot Casserole recipe is designed to be PCOS-friendly. At 101 calories per serving with 1.32g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 20 minutes and cook time is 60 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 101 calories, 1.32g protein (5%), 24.28g carbs, 0.24g fat. Plus 3.6g 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 101 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.
Comments
Register or log in to add a comment