Massaged Kale Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
- 1 lemon, juiced
- 1/4 cup extra-virgin olive oil, plus extra for drizzling
- Kosher salt
- 2 teaspoons honey
- Freshly ground black pepper
- 1 mango, diced small (about 1 cup)
- Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons
Instructions
- In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
- In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.
- Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.
- Per Serving: Calories 269; Total Fat 17 grams; Saturated Fat 2. 5 grams; Protein 6 grams; Total Carbohydrate 28 grams; Sugar: 14 grams; Fiber 4 grams; Cholesterol 0 milligrams; Sodium 170 milligrams
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale, Lemon, Honey.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural f...
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