Scrambled Eggs Delight - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 6 oz turkey sausage, mild
- 1 cup chopped small red peppers
- 1 cup chopped small green peppers
- 3/4 cup chopped small onion
- 1 cup asparagus
- 1/3 cup ricotta cheese, part skim
- 1 tbsp garlic powder
- 1 tbsp sea salt
- 1 tsp turmeric
- 1 tbsp poultry seasoning
- 2 tbsps black pepper
- 3 tbsps olive oil
- 1/2 oz milk, low fat (a tbsp)
- 1 slice whole wheat bread
- 1/2 oz apple butter (tsp)
- 4 large eggs
Instructions
- Cook mild Italian turkey sausage (like Shady Brooks brand). Break it up as you cook. Place in a large mixing bowl.
- Chop up vegetables into large chunks. Add oil in a non-stick skillet and sauté with half of the garlic powder, sea salt, turmeric, poultry seasoning and black pepper. Remove from stove and place in a bowl. Don't over cook vegetables as they should be crisp and bright.
- Whip eggs in a bowl with milk, with the rest of the garlic powder, sea salt, a dash of turmeric, poultry seasoning and black pepper.
- In the same non-stick skillet add the olive (or other) oil and scramble eggs to liking.
- Add the ricotta cheese to eggs, mix until it begins to melt, remove form heat.
- Mix in the sautéed red and green garden peppers, onion, asparagus to egg mix.
- Place some of the turkey sausage on plate, add some of the eggs mix on top and enjoy!
- Optional to add a piece of whole wheat extra fiber toast and teaspoon of natural apple butter as well.
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 Scrambled Eggs Delight contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Turmeric: Research suggests curcumin may improve insulin resistance in PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 Scrambled Eggs Delight 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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