Thai Fragrant Rice - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tsp cardamon
- 2 bay leaves
- 1 tsp mustard seeds
- 1.7 oz white rice
- 1 tsp anise
- 1 tsp cinnamon
- 1 tsp ground cloves
- 1 tbsp canola vegetable oil
- 1 cup stock
- 1 clove garlic, finely chopped
- 1/2 medium onion, finely chopped
- 1/2 chilli
Instructions
- Put rice into mixing bowl, cover with water and leave for 10 minutes.
- Finely chop the onion and garlic and put into a bowl.
- Use pestle and mortar to bruise and grind star anise, cinnamon, cardamon, bay leaves, cloves and mustard seeds.
- Drain rice, mix up stock. Heat oil in pan and gently fry onion and garlic until golden brown. Add spices and stir for 1 minute. Add rice and stir for 1 minute.
- Add stock and bring to the boil, then simmer slowly stirring until rice has absorbed all liquid and is soft. Final texture is sticky.
- Note: ideally the ingredients should be seeds/pods e.g 1 star anise or 1 tsp mustard seeds as such you may need to adjust amounts.
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 Thai Fragrant Rice contribute to your health goals:
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Thai Fragrant Rice 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).
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