Nut Meal Brownies - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3/4 cup almond meal
- 6 tbsps extra virgin coconut oil, melted
- 6 tbsps sweetener
- 1 cup coconut milk
- 1/2 tsp sea salt
- 2 large eggs
- 2 tsps vanilla extract
- 1 cup hazelnut meal
- 2 tsps baking powder
- 2 tsps baking soda
- 8 tsps cocoa powder
Instructions
- Preheat oven to 350 °F (175 °C) and place oven rack to middle position. Butter a 13 x 9 x 2 inch baking pan.
- In medium bowl mix together dry ingredients. Set aside.
- In a small bowl whisk eggs, then add coconut milk, sweetener, coconut oil, vanilla extract and whisk until blended.
- Add wet mixture to dry mixture and whisk well.
- Pour batter into prepared pan (batter will be thinner consistency than conventional brownies).
- Bake for 35 minutes. Let cool completely before cutting.
- Note: if desired sprinkle chopped walnuts on top of batter before placing in the oven.
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 Nut Meal Brownies contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Cocoa: Contains magnesium which is often deficient in women with PCOS
- Coconut milk: A good alternative for those with PCOS who are sensitive to dairy
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 Nut Meal Brownies 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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