Vegan Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup cashews, raw
- 7.5 oz firm tofu
- 4 tbsps nutritional yeast
- 1 9" organic whole wheat pie shell
- 1 tbsp olive oil
- 1/4 tbsp paprika
- 1/2 tsp saffron
- 1 fl oz lemon juice
- 2 cloves garlic
- 1 cup mushrooms, sliced
- 1 small onion, chopped
- 1 bunch spinach
- 2 fl oz soy milk
Instructions
- Preheat oven to 350 °F (175 °C).
- Heat olive oil over medium heat and saute onions until translucent.
- Add mushrooms and garlic and cook until mushrooms have given up some liquid.
- Add spinach and continue cooking until spinach is wilted to nearly done. Remove from heat. Season with salt, pepper and paprika.
- In a food processor, grind the cashews until fine.
- Add tofu, nutritional yeast, soy milk, tumeric and lemon juice. Blend until the consistency is creamy, adding more soy milk if needed.
- Combine the cashew tofu mixture with the spinach mushroom mixture and pour into pie shell.
- Bake for 30 minutes or until mixture is set and crust is done.
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 Vegan Quiche contribute to your health goals:
- Tofu: May help modulate estrogen levels in women with PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Vegan Quiche 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, Spinach.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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