Potato Ghosts | PCOS Meal Planner

This Potato Ghosts is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Kemp Minifie You and your guests will be utterly charmed when you see how easily mashed potatoes can be transformed into a gaggle of ghosts. Simply form them into pointy mounds and then personify—no, make that "ghostify"—them with seed "eyes."

Ingredients

Servings 8

4 pounds large boiling potatoes (preferably white-fleshed)
3/4 stick unsalted butter, cut into pieces
1 1/4 cups whole milk
3 large egg yolks
Nigella seeds (sometimes mislabeled "black onion seeds") or caraway seeds for garnish
Equipment: a potato ricer or a food mill fitted with medium disk; a pastry bag with 3/4-inch plain tip

Instructions

Peel and quarter potatoes, then cover with water in a 4-quart pot and season well with salt. Simmer, partially covered, until tender, 15 to 20 minutes.
While potatoes are simmering, heat butter and milk in a small saucepan until butter is melted. Remove from heat and cover to keep warm.
Preheat oven to 400 °F with rack in middle.
Drain potatoes and force through ricer into a large bowl (or mixer bowl if using stand mixer). Beat in milk mixture, yolks, and 1/2 teaspoon each of salt and pepper with an electric mixer at low speed until combined.
Spread about one-third of potatoes in a buttered 1 1/2-quart shallow ovenproof dish. Transfer remaining potatoes to pastry bag. Pipe potatoes close together into 2 1/2- to 3-inch-high pointed mounds to form "'ghosts" and garnish each mound with 2 seeds for "eyes."
Bake until tips of ghosts are golden and potatoes are firm, 20 to 25 minutes.

Why this Potato Ghosts works for PCOS

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Potato Ghosts that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Potato Ghosts good for PCOS?

Yes, this Potato Ghosts 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 8 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

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Lunch Recipes