African Cuisine and PCOS: Traditional Benefits
Discover how African cuisine's traditional ingredients and cooking methods can support PCOS management through nutrient-rich foods and balanced meals.
Grocery list: Quinoa, black beans, tomatoes, red onion, cilantro, corn, avocado, olive oil, lime, salt, pepper. The main ingredients, quinoa and black beans, have a low GI, making this recipe ideal for PCOS management.
This quinoa and black bean salad is a great choice for those managing PCOS. The low GI of quinoa and black beans helps regulate blood sugar levels, while the high fiber content aids in digestion. The monounsaturated fats in avocado and olive oil can help reduce inflammation. This recipe is quick and easy to prepare, providing a sense of control and optimism in managing your diet.
This recipe includes superfoods such as:
1 cup cooked quinoa (185g), 1 cup black beans (172g), 1 cup chopped tomatoes (180g), 1/2 cup chopped red onion (75g), 1/2 cup chopped cilantro (20g), 1/2 cup corn (85g), 1 avocado diced (150g), 2 tablespoons olive oil (30ml), 1 tablespoon lime juice (15ml), Salt and pepper to taste
1. In a large bowl, combine the cooked quinoa, black beans, tomatoes, red onion, cilantro, corn, and diced avocado. 2. In a small bowl, whisk together the olive oil and lime juice. Season with salt and pepper. 3. Drizzle the dressing over the salad and toss to combine. 4. Serve immediately or refrigerate until ready to serve.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 350 kcal | ||
Fat 12 g | ||
Carbohydrate 45 g | ||
Protein 15 g | ||
Omega 3 0.50 g | ||
Chromium 30.00 mg | ||
Zinc 2.00 mg | ||
Magnesium 80.00 mg | ||
B Vitamins 1.00 mg | ||
Iron 4 mg | ||
Calcium 50 mg | ||
Monounsaturated Fat 8 g | ||
Polyunsaturated Fat 2 g | ||
Saturated Fat 2 g | ||
Sodium 200 mg | ||
Sugar 5 g | ||
Potassium 600 mg | ||
Vitamin A 1000 mcg | ||
Vitamin C 20 mg | ||
Fiber 10 g |
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