Sweet Potato Stew - PCOS-Friendly Recipe
This Sweet Potato Stew is a PCOS-friendly recipe with 122 calories, 3.34g protein, and 24.64g carbs per serving. Ready in 59 minutes. High in fiber (6.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp canola oil
- 4 cloves garlic
- 2 cups chopped onion
- 1/2 tsp paprika
- 1/2 tsp cayenne
- 2 tsps leaves oregano
- 1 tsp cinnamon
- 1/2 tsp cumin
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 medium green peppers
- 1 lb carrots
- 1/2 lb sweet potato
- 15 oz crushed tomato
- 14 1/2 oz diced tomatoes
- 1 1/2 tbsps cocoa
- 1/3 cup whole cranberries
- 2 cups water
Instructions
- Heat oil in very large saucepan.
- Add garlic and onions and stir for 2 minutes.
- .Add spices and stir for another minute.
- Shred carrots. Cut sweet potatoes into chunks. Dice green peppers
- Add the vegetables, except for the tomatoes, and stir 1 minute.
- Add diced tomatoes, crushed tomatoes, cocoa and cranberries.
- Add water, bring to a boil, cover and let simmer for an hour, stirring occasionally.
- For the last 15 minutes take off the cover. Enjoy!
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 Sweet Potato Stew contribute to your health goals:
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Tomato: Antioxidants help combat oxidative stress elevated 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Sweet Potato Stew 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, Cranberries.
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). Researche...
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Frequently Asked Questions
Yes, this Sweet Potato Stew recipe is designed to be PCOS-friendly. At 122 calories per serving with 3.34g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 59 minutes total. Prep time is 41 minutes and cook time is 18 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 122 calories, 3.34g protein (11%), 24.64g carbs, 2.49g fat. Plus 6.1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Soup. At 122 calories, it fits within typical PCOS meal plan targets for Soup. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 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.
Cook Another PCOS-Friendly Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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