PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
A yummy quiche recipe that's easy to modify for any ingredients you may want to add.
This recipe includes superfoods such as:
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
1/3 cup low fat cottage cheese
2 large eggs
4 large egg whites
1/4 cup shredded reduced fat cheddar cheese
1 dash black pepper
1 dash salt
5 oz turkey breakfast sausage
1 package frozen spinach, drained
1 crust, single 9" pie crust
1/2 cup skim milk
1. Cook crust to manufacturer's directions. Cool before pouring mixture into it.
2. Preheat oven to 425 °F (210 °C).
3. Beat eggs, cottage cheese, shredded cheddar, milk, cooked sausage, and spinach together. Add in salt and pepper to taste.
4. Pour over cooled crust and place in oven.
5. Bake for 15 minutes at 425 °F.
6. Reduce temperature to 370 °F (190 °C). and bake quiche for another 20 minutes until middle is firm.
Serving Size: 8
Amount Per ONE Serving | ||
---|---|---|
Calories 199 kcal | ||
Fat 10.89 g | ||
Carbohydrate 13.26 g | ||
Protein 12.15 g | ||
Iron 82 mg | ||
Calcium 97 mg | ||
Cholesterol 68 mg | ||
Monounsaturated Fat 4.35 g | ||
Polyunsaturated Fat 2.64 g | ||
Saturated Fat 2.98 g | ||
Trans Fat 0.06 | ||
Sodium 380 mg | ||
Sugar 1.36 g | ||
Potassium 273 mg | ||
Vitamin A 691 mcg | ||
Vitamin C 122 mg | ||
Fiber 1.9 g |
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