This recipe includes a grocery list of brown rice, bell peppers, cucumber, avocado, black olives, cilantro, and lime. The brown rice has a low Glycemic Index (GI), which is beneficial for managing PCOS.
This PCOS-friendly Peruvian salad with brown rice is not only delicious but also packed with nutrients beneficial for managing PCOS. The brown rice provides slow-releasing carbohydrates that help regulate blood sugar levels, while the vegetables provide a variety of vitamins and minerals. The avocado provides healthy fats that can help balance hormones. This meal is a great way to feel empowered and in control of your health.
This recipe includes superfoods such as:
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
1 cup of brown rice (200g), 2 cups of water (500ml), 1 red bell pepper (150g), 1 yellow bell pepper (150g), 1 cucumber (200g), 1 avocado (200g), 1/2 cup of black olives (75g), 1/2 cup of chopped cilantro (20g), 1 lime, Salt and pepper to taste.
1. Rinse the brown rice under cold water until the water runs clear. 2. In a pot, bring the water to a boil. Add the rice, reduce the heat to low, cover and simmer for 45 minutes. 3. While the rice is cooking, chop the bell peppers, cucumber, and avocado into bite-sized pieces. 4. In a large bowl, combine the cooked rice, chopped vegetables, black olives, and cilantro. 5. Squeeze the lime over the salad and season with salt and pepper. Toss well before serving.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 450 kcal | ||
Fat 10 g | ||
Carbohydrate 70 g | ||
Protein 15 g | ||
Omega 3 1.00 g | ||
Chromium 30.00 mg | ||
Zinc 2.00 mg | ||
Magnesium 60.00 mg | ||
B Vitamins 2.00 mg | ||
Iron 2 mg | ||
Calcium 50 mg | ||
Monounsaturated Fat 5 g | ||
Polyunsaturated Fat 2 g | ||
Saturated Fat 2 g | ||
Sodium 200 mg | ||
Sugar 5 g | ||
Potassium 600 mg | ||
Vitamin A 1000 mcg | ||
Vitamin C 60 mg | ||
Fiber 10 g |
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