Broccoli Rabe Pesto - PCOS-Friendly Recipe
This Broccoli Rabe Pesto is a PCOS-friendly recipe with 78 calories, 2.1g protein, and 1.67g carbs per serving. Ready in 10 minutes. High in fiber (0.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 tbsps parmesan cheese, shredded
- 20 leaves fresh basil
- 1/3 cup olive oil
- juice of 1 lemon
- 8 oz broccoli rabe
- 3 tsps garlic
- 1/4 cup slivered almonds
Instructions
- Bring a pot of water to a boil. Blanch the broccoli rabe for 3 minutes, then put in an ice bath to stop the cooking process.
- Add everything to a food processor, except the olive oil. Pulse until combined, then drizzle in the olive oil, scraping the sides of the processor to make sure everything gets processed.
- Season with salt and pepper to taste.
- Note: delicious on crispy toast rounds or a couple tablespoons mixed with hot cooked pasta.
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 Broccoli Rabe Pesto contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Broccoli Rabe Pesto 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: Broccoli, Lemon, Basil.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Broccoli Rabe Pesto recipe is designed to be PCOS-friendly. At 78 calories per serving with 2.1g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 5 minutes and cook time is 5 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 78 calories, 2.1g protein (11%), 1.67g carbs, 7.32g fat. Plus 0.8g 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 Sauce And Condiment. At 78 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. 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 12 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 Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment