Sweet Potato Stew - PCOS-Friendly Recipe
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...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment