Wheat Berry Salad with Tuscan Kale and Butternut Squash - PCOS-Friendly Recipe

Servings: 6

Lunch

This Wheat Berry Salad with Tuscan Kale and Butternut Squash is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Chef Stewart Dietz created this delicious autumn salad for einka. Any wheat berry will work well here, but larger varieties will take longer to cook.

Ingredients

1 lb. butternut squash
6 tbsp. extra-virgin olive oil
Freshly ground pepper
2 c. whole einka or other wheat berries
10 oz. Tuscan kale
2 tbsp. sherry vinegar
1/2 c. minced shallots
1 tbsp. finely chopped sage
2 clove garlic
1/3 c. dry white wine
1/4 c. Chopped flat-leaf parsley

Instructions

Preheat the oven to 400 degrees F. On a rimmed baking sheet, toss the squash with 2 tablespoons of the olive oil and season with salt and pepper. Roast the squash for 20 to 25 minutes, until tender. Transfer to a large bowl.
Meanwhile, in a medium saucepan, cover the wheat berries with 5 cups of water and 1/4 teaspoon of salt and bring to a boil. Simmer over moderate heat until tender, 25 minutes.
Add the kale to the wheat berries, cover, and remove from the heat; let stand until the kale is wilted, 5 minutes. Drain well and add the wheat and kale to the squash. Add the vinegar and 2 tablespoons of the oil to the salad, season with salt and pepper, and toss.
In a medium skillet, heat the remaining 2 tablespoons of oil. Add the shallots and a pinch of salt and cook over moderately high heat until just starting to brown, 3 to 4 minutes. Add the sage and cook for 1 minute, until fragrant. Add the garlic and cook, stirring, for 1 minute. Add the wine and simmer, stirring, until evaporated. Scrape the shallot and garlic into the salad and toss. Season with salt and pepper, garnish with parsley, and serve. Looking for more healthy recipes? Check out our collections of low-fat recipes, healthy recipes for the whole day, and vegan recipes.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale.

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Frequently Asked Questions

Is Wheat Berry Salad with Tuscan Kale and Butternut Squash good for PCOS?

Yes, this Wheat Berry Salad with Tuscan Kale and Butternut Squash recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 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.

Comments

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