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Grocery list: wild yam, avocado, whole grain tortillas, spinach, red bell pepper, black beans, cumin, paprika, salt, and pepper. The wild yam and whole grain tortilla have a low GI, making this recipe ideal for PCOS.
This Wild Yam and Avocado Wrap is a PCOS-friendly recipe that is not only delicious but also packed with nutrients beneficial for PCOS. The wild yam is a great source of vitamin A and fiber, which can help regulate blood sugar levels. Avocados provide healthy monounsaturated fats, which can help reduce insulin resistance. The whole grain tortilla adds a low GI carbohydrate source to the meal, providing steady energy release. This recipe is designed to empower you with control over your diet, providing a variety of nutrients to support your health and well-being.
This recipe includes superfoods such as:
1 medium wild yam (200g), 1 ripe avocado (200g), 2 whole grain tortillas, 1 cup of spinach (30g), 1/2 red bell pepper (75g), 1/2 cup black beans (85g), 1/2 tsp cumin, 1/2 tsp paprika, salt and pepper to taste
1. Preheat the oven to 400°F (200°C). 2. Wash and dry the wild yam, then prick it with a fork. 3. Bake the yam for 45 minutes or until soft. 4. While the yam is baking, slice the avocado and red bell pepper. 5. Warm the tortillas in a pan. 6. Once the yam is baked, let it cool, then peel and slice it. 7. Assemble the wrap: lay out the tortilla, add spinach, black beans, bell pepper, avocado, and yam slices. 8. Sprinkle with cumin, paprika, salt, and pepper. 9. Roll up the wrap and serve.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 350 kcal | ||
Fat 20 g | ||
Carbohydrate 40 g | ||
Protein 10 g | ||
Omega 3 1.00 g | ||
Zinc 2.00 mg | ||
Magnesium 60.00 mg | ||
B Vitamins 2.00 mg | ||
Iron 3 mg | ||
Calcium 100 mg | ||
Monounsaturated Fat 10 g | ||
Polyunsaturated Fat 3 g | ||
Saturated Fat 3 g | ||
Sodium 400 mg | ||
Sugar 5 g | ||
Potassium 800 mg | ||
Vitamin A 1000 mcg | ||
Vitamin C 60 mg | ||
Fiber 10 g |
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