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Grocery list: Wild yams, fresh spinach, cherry tomatoes, feta cheese, olive oil, balsamic vinegar, salt, and pepper. The wild yams in this recipe have a low GI, making them a great choice for managing PCOS.
This Wild Yam and Spinach Salad is a nutrient-dense, delicious, and easy-to-make meal that's perfect for those managing PCOS. The wild yams are a low GI food, helping to control blood sugar levels. The spinach provides a good source of magnesium and B vitamins, which are important for insulin resistance and hormonal balance in PCOS. The feta cheese adds a touch of calcium and protein, while the olive oil provides healthy monounsaturated fats. Enjoy this salad for a lunch that leaves you feeling satisfied and in control of your health.
This recipe includes superfoods such as:
2 medium wild yams (or 500g), 2 cups of fresh spinach (or 60g), 1/2 cup of cherry tomatoes (or 75g), 1/4 cup of feta cheese (or 50g), 2 tablespoons of olive oil (or 30ml), 1 tablespoon of balsamic vinegar (or 15ml), Salt and pepper to taste
1. Preheat your oven to 400°F (200°C). 2. Wash and cut the wild yams into cubes, place them on a baking sheet, drizzle with 1 tablespoon of olive oil, sprinkle with salt and pepper, and roast for 20-25 minutes. 3. In a large bowl, combine the spinach, cherry tomatoes, and feta cheese. 4. Once the yams are done, let them cool for a few minutes before adding them to the salad. 5. Drizzle the salad with the remaining olive oil and balsic vinegar, toss well and serve.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 250 kcal | ||
Fat 10 g | ||
Carbohydrate 30 g | ||
Protein 8 g | ||
Omega 3 0.50 g | ||
Zinc 2.00 mg | ||
Magnesium 80.00 mg | ||
B Vitamins 1.00 mg | ||
Iron 2 mg | ||
Calcium 150 mg | ||
Cholesterol 15 mg | ||
Monounsaturated Fat 7 g | ||
Polyunsaturated Fat 1 g | ||
Saturated Fat 2 g | ||
Sodium 300 mg | ||
Sugar 5 g | ||
Potassium 750 mg | ||
Vitamin A 500 mcg | ||
Vitamin C 20 mg | ||
Fiber 6 g |
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