Late Summer Ratatouille - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup chopped onion
- 1 medium zucchini, cubed
- 2 tbsps olive oil
- 1 1/2 cups cubed eggplant (1/2 a medium to large)
- 1 cup chopped sweet bell pepper, red or green
- 2 medium whole tomatoes
- 2 cloves garlic, finely chopped
- 2 tsps fresh thyme leaves (about 4 sprigs)
- 1/2 tsp salt
- 1/2 tbsp black pepper
- 6 pieces baby portabella mushrooms
Instructions
- Heat olive oil in non-stick skillet on medium high heat (do not let oil smoke or get too hot).
- Sauté the chopped onions, green pepper, zucchini, and eggplant, stirring occasionally for approximately 10 minutes.
- Add chopped tomatoes, mushrooms, garlic, thyme, salt and pepper; stir. Optionally add tablespoon or so of water if needed. A squeeze of lemon juice enhances the flavor.
- Cover and turn heat to low and steam (stirring occasionally) for additional 10 minutes or until vegetables are to desired tenderness.
- Note: can substitute 1/2 can (14.5 oz) of unsalted diced tomatoes for fresh tomatoes without noticeably altering the nutritional values. Serving size is approximately one half cup. This tastes even better the next day!
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 Late Summer Ratatouille contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 Late Summer Ratatouille 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.
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