Torta di Mele (Apple Cake) - PCOS-Friendly Recipe
This Torta di Mele (Apple Cake) is a PCOS-friendly recipe with 210 calories, 3.18g protein, and 31.99g carbs per serving. Ready in 45 minutes. High in fiber (1.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup milk whole
- 2 large eggs
- 1/2 cup olive oil
- 4 medium apples
- 1 tsp baking powder
- 1 cup sugar
- 1 tbsp powdered sugar
- 2 1/4 cups all purpose flour
Instructions
- Pre-heat oven to 350 °F (175 °C).
- Break eggs into a mixing bowl and add sugar.
- Add oil and milk and slowly add flour.
- Mix together until smooth, and be careful not to over-mix.
- Add baking powder and mix in well.
- Pour mixture into an 8" × 10" baking pan and layer apples on top or press under batter.
- Bake at 350 °F for 30 minutes or until golden brown.
- Sprinkle confectioner’s sugar on top while still warm.
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 Torta di Mele (Apple Cake) contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Torta di Mele (Apple Cake) 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: Apples.
Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Torta di Mele (Apple Cake) recipe is designed to be PCOS-friendly. At 210 calories per serving with 3.18g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 16 servings, so you can meal prep for multiple days.
Per serving: 210 calories, 3.18g protein (6%), 31.99g carbs, 8.1g fat. Plus 1.3g 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 Baked. At 210 calories, it fits within typical PCOS meal plan targets for Baked. 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 16 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 Baked
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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