Cinnamon and Orange Beef Stew - 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. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
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 Pounds Beef
- 3 Cups Beef Broth
- 3 Tbsp. Coconut Oil
- 1 Medium Onion
- Zest of 1 Orange
- Juice of 1 Orange
- 2 Tbsp. Apple Cider Vinegar
- 1 Tbsp. Fresh Thyme
- 2 1/2 tsp. Minced Garlic
- 2 tsp. Ground Cinnamon
- 2 tsp. Erythritol
- 1 1/2 tsp. Black Pepper
- 1 tsp. Salt
- 1 tsp. Soy Sauce
- 1 tsp. Fish Sauce
- 1 tsp. Rosemary
- 1 tsp. Sage
- 2 Whole Bay Leaves
Instructions
- The first thing we’re going to do is prep everything so we aren’t running around when the time comes. Remove your soy sauce, fish sauce, garlic, onion, orange, beef broth, and spices from your refrigerator and cabinets.
- Zest your lemon and cut it in half, ready to be squeezed. I highly suggest you get a microplane if you don’t have one. I used to use a fine cheese grater to zest my citrus and you never get anywhere near as much zest if you’re using a cheese grater.
- Prep the vegetables by dicing the onion and mincing the garlic (2 cloves worth).
- Prep your meat by cutting it up into 1″ cubes as best you can. Remove any grit if needed. Sprinkle the meat with salt and pepper.
- In a cast iron skillet, heat up 3 Tbsp. Coconut Oil.
- Once the coconut oil reaches the smoke point, add your beef. Do this in small batches.
- As your beef cooks and is browned, remove it and store it on a separate plate. Continue to cook all pieces until finished.
- Once your last batch of beef is finished, add your onions and garlic, stirring continuously. After 2 minutes, add your orange juice to de-glaze the pan.
- Stir this continuously and then add all the rest of your ingredients – EXCEPT for the Thyme, Rosemary, and Sage.
- Mix everything together and then transfer the ingredients in the cast iron, and the beef, to your crock pot.
- Let this cook for 3 hours on high.
- When it’s coming up to the 3 hour mark, chop up your thyme, and measure out your sage and rosemary.
- Add your spices to the crock pot and continue to cook WITHOUT the lid for an additional 1-2 hours.
- Let it reduce to the consistency you’d like and enjoy!
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 Cinnamon and Orange Beef Stew contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Beef: Zinc supports hormone production and immune function
- Coconut: May support metabolism without spiking blood sugar
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels 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 Cinnamon and Orange Beef Stew 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, Apple Cider Vinegar.
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