African Cuisine and PCOS: Traditional Benefits
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Dinner: Recipes Rich in Testosterone - Sweet Potato and Black Bean Chili
This recipe includes sweet potatoes (low GI), black beans (high in fiber), and a variety of vegetables. Grocery list: sweet potato, black beans, onion, garlic, bell pepper, olive oil, diced tomatoes, vegetable broth, chili powder, cumin, salt, pepper.
This Sweet Potato and Black Bean Chili is a PCOS-friendly recipe rich in testosterone. It's packed with fiber from the beans and complex carbs from the sweet potatoes, which have a low GI. This helps regulate blood sugar levels, a key factor in managing PCOS. The recipe is also high in vitamin A and C, which support hormone balance and immune function. The monounsaturated fats from the olive oil can help reduce inflammation, a common issue in PCOS.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
Ingredients
1 large sweet potato (peeled and diced), 1 can black beans (drained and rinsed), 1 onion (diced), 2 cloves garlic (minced), 1 bell pepper (diced), 2 tablespoons olive oil, 1 can diced tomatoes, 2 cups vegetable broth, 1 tablespoon chili powder, 1 teaspoon cumin, salt and pepper to taste
Instructions
1. Heat the olive oil in a large pot over medium heat. 2. Add the onion, garlic, and bell pepper and sauté until softened. 3. Add the sweet potato, black beans, tomatoes, vegetable broth, chili powder, and cumin. 4. Bring to a boil, then reduce heat and let simmer for 20-30 minutes, until the sweet potato is tender. 5. Season with salt and pepper to taste. 6. Serve hot, garnished with fresh cilantro if desired.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 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 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 500 mg | ||
| Sugar 10 g | ||
| Potassium 800 mg | ||
| Vitamin A 20000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 15 g | ||
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