Atole de Calabaza (Pumpkin Atole) - PCOS-Friendly Recipe
This Atole de Calabaza (Pumpkin Atole) is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3 cups fresh pumpkin, peeled, seeded and cubed into 1-inch chunks
- 3 ounces piloncillo, roughly chopped
- 1 teaspoon whole anise seeds
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground allspice
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground clove
- 1 pinch kosher salt
- 3 cups water
- 2 cups whole milk
- 1 cinnamon stick, whole (preferably Mexican canela)
- 1 cup masa harina ( corn flour)
- Sugar to taste
- Candied ginger, for garnish
- Cook's Notes: Piloncillo, or whole cane sugar, is also known as panela and sold in Latin American markets.
Instructions
- Atole will keep well refrigerated for two to three days, though it will thicken. To reheat, combine with a small amount of milk or water and stir over low heat until warmed through. In a large heavy pot, combine the cubed pumpkin, piloncillo, spices and salt with 1/4 cup of water. Set over medium heat and stir frequently until the the piloncillo melts. Continue to cook, covered, until the pumpkin falls apart, 15 to 20 minutes. Puree in a blender or food processor until smooth. In a large heavy pot, combine the water, milk and cinnamon stick and bring to a high simmer. Lower heat and whisk in the masa harina in a slow, steady stream, stirring constantly to eliminate any lumps. Add the pureed pumpkin and simmer until slightly thickened but still pourable, 5 to 10 minutes. Serve warm with added sugar to taste, and garnish with candied ginger.
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).
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Frequently Asked Questions
Yes, this Atole de Calabaza (Pumpkin Atole) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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