Oatmeal Bake - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup almonds
- 1 cup milk
- 2 cups berries
- 2 cups quick oats
- 2 large egg whites
- 2 tsps cinnamon
- 1/2 tsp salt
- 1 tsp vanilla
- 1 cup water
- 1 tsp baking powder
- 1/4 cup brown sugar
Instructions
- Preheat oven to 375 °F (190 °C). Spray the inside of a 10 1/2" x 7" baking dish with cooking spray.
- In a large bowl, mix together the oats, sugar, baking powder, cinnamon, salt, almonds and berries. Add to baking dish.
- In another large bowl, whisk together the milk, water, egg whites, and vanilla extract.
- Pour the milk mixture over everything. Gently shake the baking dish to help the milk mixture go throughout the oats.
- Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set.
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 Oatmeal Bake contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 Oatmeal Bake 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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