Not Your Cavemans Chili - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Fish is a good source of lean protein and omega-3 fatty acids. Beef is a source of iron and zinc — two minerals often low in women with PCOS. Oat is high in soluble fiber (beta-glucan) that helps manage cholesterol.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- 2 lbs. Stew Meat
- 1 Medium Onion
- 1 Medium Green Pepper
- 1 Cup Beef Broth
- 1/3 Cup Tomato Paste
- 2 Tbsp. Soy Sauce
- 2 Tbsp. Olive Oil
- 2 Tbsp. 1 tsp. Chili Powder
- 1 1/2 tsp. Cumin
- 2 tsp. Red Boat Fish Sauce
- 2 tsp. Minced Garlic
- 2 tsp. Paprika
- 1 tsp. Oregano
- 1 tsp. Cayenne Pepper
- 1 tsp. Worcestershire
- 1 tsp. Black Pepper
- 1 tsp. Salt
- Optional: If you like a more watery chili, add 1 Cup Coffee.
Instructions
- Cut your stew meat up into small cubes, getting rid of any excess grit.
- In a food processor, grind half of your stew meat until it resembled ground beef.
- When finished, you should have half cubed stew meat and half ground beef.
- Prep your vegetables by chopping them into pieces.
- Gather all the spices together to make your sauce.
- Combine 1 Cup Beef Broth, 1/3 Cup Tomato Paste, 2 Tbsp. Soy Sauce, 2 Tbsp. 1 tsp. Chili Powder, 1 1/2 tsp. Cumin, 2 tsp. Red Boat Fish Sauce, 2 tsp. Minced Garlic, 2 tsp. Paprika, 1 tsp. Oregano, 1 tsp. Cayenne Pepper, and 1 tsp. Worcestershire. OPTIONAL: Add 1 Cup Coffee here if you like a more watery chili.
- Mix it together well until everything is well combined. Set aside for later.
- In a pan, bring 2 Tbsp. Olive Oil to its smoking point.
- Once you get to the smoking point, add your cubed ground beef.
- As it cooks, pour the excess beef juice into the slow cooker.
- Continue cooking the beef until it is browned. Once done, transfer it to the slow cooker.
- In the same pan, start cooking your ground beef. Season with salt and pepper to taste (I used 1/2 tsp. Pepper and 1/2 tsp. Salt).
- Once it is finished, transfer the beef to the slow cooker.
- In the same pan as all the beef cooked, add your chopped pepper and onion and let them cook. Season with 1/2 tsp. Pepper and 1/2 tsp. Salt.
- Once the onions are translucent, add them to the slow cooker.
- Pour your sauce over the meat and vegetables and stir everything together.
- Set your slow cooker to high and let it simmer for 2 1/2 hours.
- After the 2 1/2 hours of cooking on high, take the lid off of the slow cooker and let the sauce reduce for 20-30 minutes.
- Serve! You can garnish with cheese if you’d like!
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 Not Your Cavemans Chili contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Beef: Zinc supports hormone production and immune function
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 Not Your Cavemans Chili 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.
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