Ratatouille III - PCOS-Friendly Recipe
This Ratatouille III is a PCOS-friendly recipe with 89 calories, 2.08g protein, and 9.08g carbs per serving. Ready in 250 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 eggplant
- 1 cup peeled tomatoes
- 1/2 medium sweet yellow onion
- 3 medium zucchinis
- 1 medium yellow summer squash
- 4 tbsps extra virgin olive oil
- 1/4 cup roasted red peppers
- 3 tsps minced garlic
- 2 bay leaves
- 1/2 cup water
- 1 medium green bell pepper
- 1 tbsp rosemary stalks
Instructions
- Chop all the vegetables into bite size pieces.
- Brown the chopped vegetables in the olive oil over high heat.
- Layer the vegetables in your slow cooker.
- In a bowl mix the rest of the ingredients, then pour over the vegetables.
- Cook on low for 5-6 hours or on high for 3-4 hours.
- Note: freeze in meal size containers.
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 Ratatouille III 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 Ratatouille III 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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Frequently Asked Questions
Yes, this Ratatouille III recipe is designed to be PCOS-friendly. At 89 calories per serving with 2.08g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 250 minutes total. Prep time is 10 minutes and cook time is 240 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 89 calories, 2.08g protein (9%), 9.08g carbs, 5.66g fat. Plus 3.6g 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 Dinner. At 89 calories, it fits within typical PCOS meal plan targets for Dinner. 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 10 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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