Greens & Beets with Orange Poppy Seed Dressing - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 6 cups mixed greens
- 2 tbsps white vinegar
- 1/2 tbsp honey
- 1 tsp minced garlic
- 1 tsp Dijon mustard
- 1/3 cup sliced red onion
- 1 tbsp poppy seeds
- 1 tbsp canola oil
- 2 navel oranges
- 3 tbsps orange juice
- 1/2 tsp grated orange rind
- 16 oz beets
Instructions
- Wash beets and wrap in foil. Place in 400 °F (200 °C) oven for about 1 hour and 30 minutes or until knife slides easily into beets.
- Let stand until cool enough to handle. Remove skin and slice thinly; set aside.
- Spread greens onto platter and sprinkle with red onions then top with beets.
- With a chef’s knife and using a sawing motion cut skin and white pith from oranges and cut between membranes to make segments.
- Sprinkle over top of greens; set aside.
- For the orange poppy seed dressing; in a small bowl, whisk together oil, orange rind and juice, vinegar, mustard, honey, garlic and poppy seeds. (Grating rather than crushing the garlic gives it smoother texture.)
- Drizzle over salad mixture and serve.
- Note: based on a recipe from the Heart and Stroke Foundation 2011.
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 Greens & Beets with Orange Poppy Seed Dressing contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Honey: Use in moderation as part of a balanced PCOS diet
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. 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 Greens & Beets with Orange Poppy Seed Dressing 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: Poppy Seeds, Honey.
Poppy seeds are packed with calcium, magnesium, B vitamins, and zinc. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, i...
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