Applesauce Parfaits with Yogurt and Crispy Quinoa - PCOS-Friendly Recipe

Servings: 4

Lunch

This Applesauce Parfaits with Yogurt and Crispy Quinoa is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

3 pounds assorted apples (Macintosh, Granny Smith or Gala), cored, peeled and cut into 1-inch chunks
Juice of 1 lemon
1/4 cup packed light brown sugar
2 tablespoons pure cane sugar, plus more as needed
1 to 3 teaspoons ground cinnamon
Pinch fine sea salt

Instructions

For the applesauce: Put the apples, lemon juice, brown sugar, sugar, cinnamon and salt in a heavy-bottomed saucepan with a lid. Bring to a boil, then cover, turn to heat to low and simmer, stirring occasionally, until the apples are completely soft, 20 to 30 minutes. Taste, and add more sugar if desired.
Off the heat, mash the apples well with a potato masher or a fork. Allow to cool before serving in the parfaits.
For the crispy quinoa: Preheat the oven to 325 degrees F. Line a baking sheet with parchment. Toss the quinoa, coconut oil and honey in a bowl and spread in an even layer on the prepared baking sheet. Bake until lightly golden brown, about 20 minutes. Remove to a baking rack to cool.
For the parfaits: Mix together the yogurt, vanilla bean seeds and vanilla extract in a bowl. Spoon some of the yogurt mixture into four parfait glasses. Scatter some quinoa on top, then spoon in a thick layer of applesauce. Sprinkle with more quinoa, add another thick layer of yogurt, and sprinkle again with quinoa. Add a dollop each of applesauce and yogurt, and a final sprinkling of quinoa. Garnish with fresh mint sprigs if desired.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Apples.

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). Lemons ca...

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Frequently Asked Questions

Is Applesauce Parfaits with Yogurt and Crispy Quinoa good for PCOS?

Yes, this Applesauce Parfaits with Yogurt and Crispy Quinoa recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 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.

Comments

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