Mango Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup whole wheat flour
- 1 cup flour
- 1 tsp baking powder
- 2 tsps baking soda
- 1/2 tsp salt
- 2 cups sliced mango
- 1 medium banana
- 5 large egg whites
- 3/4 cup apple sauce
- 2 tsps cinnamon
- 1/2 cup sugar
- 1/2 fl oz lime juice
- 1 tsp vanilla
- 1/2 oz orange juice
Instructions
- In a large bowl, combine the flours, baking powder, baking soda, sugar, cinnamon and salt.
- In another bowl, combine the eggs, apple sauce, lime juice and orange juice; add to the dry ingredients just until moistened.
- Stir in the mango, banana and nuts.
- Fill paper-lined muffin cups two-thirds full. Bake at 350 °F (175 °C) for 20-25 minutes or until a toothpick comes out clean.
- Cool for 5 minutes before removing from pans to wire racks.
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 Mango Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar 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 Mango Muffins 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.
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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