PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
Grocery List: Psyllium Husk, whole wheat flour, mixed vegetables, olive oil, salt, pepper. The Psyllium Husk and whole wheat flour have a low GI, making this recipe perfect for PCOS.
These Psyllium Husk Empanadas are a perfect PCOS-friendly meal. Psyllium Husk is a great source of fiber, which helps control blood sugar levels and improve digestion. Whole wheat flour is a low GI carbohydrate, providing sustained energy without spiking blood sugar levels. This recipe is easy to make and can be personalized with your favorite vegetables, offering variety and control over your diet. Enjoy the process of making these empanadas and feel empowered knowing you're taking a positive step towards managing your PCOS.
This recipe includes superfoods such as:
1 cup of Psyllium Husk (US) / 128 grams (Metric), 2 cups of whole wheat flour (US) / 256 grams (Metric), 1 cup of water (US) / 237 ml (Metric), 1 cup of mixed vegetables (US) / 128 grams (Metric), 1 tablespoon of olive oil (US) / 15 ml (Metric), Salt and pepper to taste
1. Mix Psyllium Husk and whole wheat flour in a bowl. 2. Gradually add water and knead into a dough. 3. Heat olive oil in a pan and sauté mixed vegetables. 4. Season with salt and pepper. 5. Roll out the dough and cut into circles. 6. Fill each circle with the vegetable mixture. 7. Fold and seal the edges. 8. Bake at 350°F / 175°C for 20 minutes or until golden brown.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 300 kcal | ||
Fat 10 g | ||
Carbohydrate 35 g | ||
Protein 15 g | ||
Omega 3 0.50 g | ||
Chromium 20.00 mg | ||
Zinc 5.00 mg | ||
Magnesium 50.00 mg | ||
B Vitamins 2.00 mg | ||
Iron 3 mg | ||
Calcium 50 mg | ||
Monounsaturated Fat 5 g | ||
Polyunsaturated Fat 2 g | ||
Saturated Fat 3 g | ||
Sodium 200 mg | ||
Sugar 2 g | ||
Potassium 200 mg | ||
Vitamin A 500 mcg | ||
Vitamin C 20 mg | ||
Fiber 10 g |
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