Brown Rice and Sweet Potato Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups brown rice
- 2 lbs sweet potato, peeled into 1 inch chunks
- 2 tbsps olive oil
- 2 tsps ground cumin
- 2 tsps brownulated brown sugar
- 1/2 tsp sea salt flakes
- 1/2 cup pumpkin seeds
- 1/2 cup, with hulls, edible yield sunflower kernels
- 1/2 large red onion, sliced
- 1/2 cup cilantro, chopped
- 1 cup balsamic vinegar
- 1 1/2 tbsps soy sauce
Instructions
- Cook rice, drain and set aside.
- Combine sweet potato, 1 tbsp olive oil, cumin, sugar and salt and toss.
- Combine pepitas (pumpkin seeds) and sunflowers seeds in separate baking dish.
- Bake sweet potato and seeds at 450 °F (230 °C) for 10 minutes and remove seeds, roast potatoes another 25 minutes.
- Combine vingear, soy sauce and 1 tbsp olive oil as the dressing and season.
- Mix rice, seeds and sweet potato with cilantro and add dressing.
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 Brown Rice and Sweet Potato Salad contribute to your health goals:
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Pumpkin seed: Both minerals are critical for hormone balance 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Brown Rice and Sweet Potato Salad 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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