Indonesian-Style Eggplant with Spicy Peanut Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp sesame oil
- 4 tbsp natural crunchy peanut butter
- 3 sprays cooking oil spray
- 1/4 cup chopped onion
- 1/4 tsp crushed red pepper flakes
- 1 lemon yields lemon juice
- 1 eggplant, cut in 1/2" slices
- 1 clove garlic, minced
- 1 cup water
- 2 tsps soy sauce
- 1 packet sweetener
Instructions
- Sprinkle the eggplant slices with salt, let drain in a colander for an hour.
- Rinse and pat dry. Spray the slices with oil on both sides.
- Put in 400 °F (200 °C) oven and cook for 20 minutes. Can also be grilled on an oiled rack (BBQ) for 7 to 8 minutes, until just cooked.
- In a small saucepan cook the garlic, onion, pepper flakes in the sesame oil over moderately low heat, stirring occasionally.
- Add peanut butter, cook for one minute, stirring constantly.
- Add the sweetener, soy sauce, lemon juice and one cup water.
- Boil mixture, stirring occasionally, until it is thickened slightly. Add salt and pepper to taste.
- Serve over the cooked eggplant.
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 Indonesian-Style Eggplant with Spicy Peanut Sauce contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Sesame: Provide calcium, iron, and zinc 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 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 Indonesian-Style Eggplant with Spicy Peanut Sauce 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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