Green Beans with Lemon and Almonds - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Almond is provide healthy fats, protein, and magnesium. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
Steaming preserves the maximum amount of nutrients in your ingredients, which is important for getting the full PCOS-fighting benefits from your food. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- 1 lb fresh green beans, trimmed (450g)
- 1-2 tbsp freshly squeezed juice from organic lemon (36g / 1.3 oz)
- ½ tsp unrefined sea salt (or to taste)
- 2 tbsp organic extra virgin olive oil
- 4 garlic cloves, peeled and thinly sliced
- ⅓ cup sliced organic almonds (80 ml)
Instructions
- Let’s take a look how to make this simple but scrumptious side dish. Use trimmed, fresh green beans and steam them until crisp-tender. In case you cannot get fresh beans, use frozen, defrosted green beans (you might have to cook them quickly, just follow the instructions in the package). When you have steamed the beans and they are still warm, take a large bowl. In the bowl, place the steamed green beans…
- …lemon juice…
- …and the salt.
- Toss well and set aside.
- Heat a skillet over medium heat. Place the olive oil in the skillet.
- Add the almonds to the hot olive oil.
- Cook and mix until the almonds have got some color.
- Add the garlic for the rest of the 30 seconds.
- Continue cooking until the garlic is golden brown. Don't add the garlic too early, as it easily turns too brown and gets burned flavor if fried too long. It also loses much of its nutrients if cooked more than 60 seconds.
- Add the garlic and almond mixture in the bean salad.
- Toss well.
- Serve immediately.
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 Green Beans with Lemon and Almonds contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated 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, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Green Beans with Lemon and Almonds 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: Lemon.
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