PCOS Meal Planner

Lunch: Vegetable Rundown

Recipe by Virginia Burke Rundown" (also called "oiled down" or "oil dong") is a classic stew served throughout the islands, often using saltfish or mackerel. Stories proliferate as to where the term comes from, but Jamaicans say "cook it down" when they

Ingredients

1 medium eggplant (1 to 1 1/4 pounds), unpeeled, cut into 1-inch pieces
1 teaspoon salt
1 tablespoon vegetable oil
2 cups chopped onions
3/4 cup chopped green onions, divided
3 large fresh thyme sprigs
2 garlic cloves, chopped
1 teaspoon ground allspice
1/2 Scotch bonnet chile or habanero chile, seeded, minced (1/2 teaspoon)
1 13 1/2- to 14-ounce can unsweetened coconut milk*
1 14-ounce red-skinned sweet potato (yam), peeled, cut into 3/4-inch pieces
2 carrots, peeled, coarsely chopped
1 green bell pepper, coarsely chopped
1 cup (or more) water
4 cups coarsely chopped green cabbage (from about 1/4 large head)
2 cups fresh corn kernels (from 2 ears of corn) or 2 cups frozen corn kernels
8 fresh okra pods, trimmed (optional)

Instructions

Place eggplant in colander set over bowl. Sprinkle with 1 teaspoon salt; let stand 20 minutes. Rinse and drain.
Heat oil in heavy large pot over medium-high heat. Add onions, 1/2 cup green onions, thyme, garlic, allspice, and chile; sauté until onions are tender, about 8 minutes. Add coconut milk and simmer 3 minutes. Add sweet potato, carrots, bell pepper, and 1 cup water and bring to simmer. Sprinkle with salt and pepper. Cover and simmer until vegetables are almost tender, stirring occasionally, about 10 minutes.
Add eggplant, cabbage, corn, and okra, if desired, to vegetable mixture. Add enough water to partially cover vegetables. Cover and simmer until all vegetables are tender and mixture is thick and creamy, stirring often and adding more water by 1/4 cupfuls if liquid is too thick, about 15 minutes longer. Season to taste with salt and pepper. Transfer stew to bowl; sprinkle with remaining 1/4 cup green onions and serve.
*Available at most supermarkets and at Asian markets.

Share Vegetable Rundown

Vegetable Rundown

Nutrition Facts

Serving Size: 4

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Vegetable Rundown"


Register or log in to add a comment

PCOS AI Coach - Try It Out

Ask one question to our AI coach about PCOS and nutrition.

By using this PCOS AI Coach, you agree to understand that this is an AI life coach. It is not a licensed psychologist, therapist, or healthcare professional and does not replace the care of those professionals. The AI coach cannot take any responsibility for the results of your actions, and any harm you suffer as a result of the use, or non-use of the information provided. Use judgment before taking any action or plan suggested. Do not use if you feel in danger to yourself or others, instead find a professional at findahelpline.com.

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

Vitamin B and PCOS: Essential Guide to B-Complex Benefits

Discover how Vitamin B supplements can help manage PCOS symptoms, from energy levels to hormone balance. Learn which B vitamins matter most for PCOS.

A Gluten Free and Dairy Free Guide to PCOS

Discover how to manage PCOS with a gluten and dairy free diet. Learn practical tips, meal ideas, and science-backed strategies for better hormone balance.

Metformin vs Ovasitol: Which is Better for PCOS Management?

Compare Metformin and Ovasitol for PCOS: Learn the benefits, side effects, and effectiveness of each treatment option for managing symptoms.

Supplements for PCOS Insulin Resistance

Discover effective supplements for PCOS insulin resistance. Learn about evidence-based options to help manage insulin levels and support hormonal balance.

The Ultimate Guide to Quick and Easy Low GI Meal Prep

Master low GI meal prep for PCOS with our comprehensive guide. Learn time-saving tips and strategies for preparing blood sugar-friendly meals.

PCOS Diet Recipes: Nourishing Meals for Hormone Balance

Discover delicious PCOS diet recipes that help manage symptoms through hormone-balancing ingredients and easy meal preparation methods.

PCOS-Friendly Food Swaps: Simple Switches for Better Health

Discover practical PCOS-friendly food swaps that make healthy eating easier. Learn simple switches to better manage your PCOS symptoms.

PCOS and Sauces: Condiment Guide for Better Blood Sugar

Discover PCOS-friendly sauces and condiments that won't spike blood sugar. Learn which store-bought options are safe and how to make healthier versions at home.

WW (Weight Watchers) diet for PCOS - Pros and Cons

Discover if Weight Watchers can help manage PCOS symptoms. Learn the benefits and drawbacks of WW for PCOS weight management.