Low Carb Taco Tartlets - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Beef is a source of iron and zinc — two minerals often low in women with PCOS. Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- THE PASTRY
- 1 Cup Blanched Almond Flour
- 3 Tbsp. Coconut Flour
- 5 Tbsp. Butter
- 1/4 tsp. Salt
- 1 tsp. Xanthan Gum
- 1 tsp. Oregano
- 1/4 tsp. Paprika
- 1/4 tsp. Cayenne
- 2 Tbsp. Ice Water
- THE FILLING
- 1/3 Cup Cheese
- 400g Ground Beef
- 80g Mushroom
- 3 Stalks Sping Onion
- 2 Tbsp. Tomato Paste
- 1 Tbsp. Olive Oil
- 2 tsp. Yellow Mustard
- 2 tsp. Garlic
- 1 tsp. Cumin
- 1/2 tsp. Pepper
- 1 tsp. Salt
- 1 tsp. Worcestershire
- 1/4 tsp. Cinnamon
Instructions
- Mix together 1 Cup Blanched Almond Flour, 3 Tbsp. Coconut Flour, 1 tsp. Xanthan Gum, and 1/4 tsp. Salt to make the base of your pastry.
- Add your spices to the flours (you’re welcome to change the spices to whatever you’d like here): 1 tsp. Oregano, 1/4 tsp. Cayenne Pepper, and 1/4 tsp. Paprika.
- Add all dry ingredients into a food processor. Cut up 5 Tbsp. Cold Butter into small cubes and add them to the food processor also.
- Pulse together the mixture, slowly adding 1 Tbsp. Ice Water to the mixture until a crumbly, yet solid dough forms.
- Wrap the dough in plastic wrap and store in the freezer for 10 minutes.
- Remove the dough from the freezer and lay on to a Silpat.
- Add a second silpat on top of the dough. I use this set of silpats that comes in a pack of 3 – they’re fantastic!
- Roll the dough out using a rolling pin until something square in shape comes out.
- Using a cup or a cookie cutter, create circles in the dough. Repeat this process until you use all the dough.
- Place the circular pastry into a whoopie pan. Set these aside.
- Preheat your oven to 325F. Begin prepping all your vegetables: Slice 80g Mushroom, and 3 Stalks of Spring Onion.
- Bring 1 Tbsp. Olive Oil to a hot temperature in a pan.
- Saute Garlic and Spring Onions in the pan until cooked.
- Add all ground beef to the pan, searing it, and add all dry spices (including Worcestershire). 1 tsp. Cumin, 1 tsp. Salt, 1 tsp. Worcestershire, 1/2 tsp. Pepper and 1/4 tsp. Cinnamon.
- Once cooked through, add mushrooms. Stir them in well.
- Once mushrooms are slightly cooked, add tomato paste and mustard – stir this in well.
- Spoon beef mixture evenly between all of the pastry. Add cheese to the top to your liking.
- Bake for 20-25 minutes and then broil the top for 3-5 minutes depending on your oven.
- Let cool completely and serve!
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 Low Carb Taco Tartlets contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- 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 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 Low Carb Taco Tartlets 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.
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