Peach-Berry Crisp - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 cups slices peaches
- 1 cup blackberries
- 1 cup blueberries
- 1/4 cup sugar
- 1/2 oz cornstarch
- 2 packets oatmeal
- 1/4 cup packed brown sugar
- 1/3 cup flour
- 1/2 tsp cinnamon
- 1 oz light butter
- 1 tsp lemon zest
Instructions
- Arrange peaches in an 8" square glass baking dish. Scatter blackberries on top.
- Stir sugar and cornstarch together and sprinkle over fruit, followed by lemon zest. Stir fruit.
- In a medium bowl, combine oats, sugar, flour and cinnamon. Cut or rub in butter into the oat mixture stir gently to combine.
- Sprinkle topping over the fruit.
- Bake for 35-40 minutes, until the fruit is bubbling and the top is slightly browned.
- Serve warm with a scoop of frozen non-fat yogurt.
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 Peach-Berry Crisp contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Blueberr: Contain anthocyanins that may improve insulin sensitivity
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 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 Peach-Berry Crisp 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, Lemon.
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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