Italian Salsa - PCOS-Friendly Recipe
This Italian Salsa is a PCOS-friendly recipe with 25 calories, 0.57g protein, and 2.82g carbs per serving. Ready in 29 minutes. High in fiber (0.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup chopped yellow cherry tomato
- 1 cup chopped orange tomato
- 1 cup chopped or sliced red tomato
- 1/2 cup chopped red onion
- 2 basil leaves, rolled up and sliced
- 1 tbsp white balsamic vinegar
- 1 dash salt
- 1 dash white pepper
- 1 tsp minced garlic
- 1 tbsp olive oil
Instructions
- Chop tomatoes and onion.
- Slice basil. Mince garlic (1 or 2 cloves depends on the strength you like).
- Toss in white balsamic vinegar and salt and pepper to taste.
- Olive oil is optional, if you would like to add the fat. Enjoy!
- Note: as an indulgence you can add 1 or 2 shaves reggiano parmesan cheese.
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 Italian Salsa contribute to your health goals:
- 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
- Onion: Support cardiovascular health and blood sugar regulation
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Italian Salsa 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Italian Salsa recipe is designed to be PCOS-friendly. At 25 calories per serving with 0.57g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 29 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 25 calories, 0.57g protein (9%), 2.82g carbs, 1.46g fat. Plus 0.6g 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 Side Dish. At 25 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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