Blueberry Banana Crepes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 oz cream cheese, low fat
- 1 cup blueberries
- 1 tsp vanilla extract
- 1 wheat tortilla
- 0.12 tbsp cinnamon
- 1 serving 1 packet sweetener (splenda)
- 1/2 medium banana
Instructions
- In a bowl mix cream cheese, 1/2 serving of Splenda, cinnamon and vanilla together until creamy.
- In a separate bowl, mix the other half of Splenda in to the blueberries.
- Warm tortilla in non-stick skillet a few minutes until warmed through (such as La Tortilla).
- Spread cream cheese mixture over tortilla and lay banana slices over cream cheese, top with half of the blueberries.
- Spoon the rest of the blueberries over the crepe and enjoy.
- Note: while recipe uses fresh blueberries, thawed, frozen or cooked may be used depending on taste. Also delicious with strawberries or blackberries.
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 Blueberry Banana Crepes contribute to your health goals:
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Blueberr: Contain anthocyanins that may improve insulin sensitivity
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 Blueberry Banana Crepes 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: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment