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Lunch: PCOS Recipes with Beets - Roasted Beet and Quinoa Salad
Grocery list: medium beets, quinoa, olive oil, lemon, arugula. This recipe has a low GI, making it ideal for PCOS management.
This Roasted Beet and Quinoa Salad is a perfect PCOS-friendly meal. Beets are high in fiber and low in GI, helping to control blood sugar levels. Quinoa is a complete protein and a great source of magnesium, which is beneficial for insulin regulation. The monounsaturated fats in olive oil can help reduce inflammation. This recipe is quick and easy, offering a sense of control and optimism in managing PCOS through diet.
Prep Time: 15 mins
Cook Time: 75 mins
Total Time: 90 mins
This recipe includes superfoods such as:
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2 medium beets (US: 2 cups, Metric: 500g), 1 cup quinoa (US: 1 cup, Metric: 185g), 2 cups water (US: 2 cups, Metric: 500ml), 1/4 cup olive oil (US: 1/4 cup, Metric: 60ml), 1 lemon (juiced), Salt and pepper to taste, 2 cups arugula (US: 2 cups, Metric: 60g)
Instructions
1. Preheat the oven to 400°F (200°C). Wrap beets in foil and roast for about 1 hour, or until tender. Let cool, then peel and dice. 2. Rinse quinoa under cold water until water runs clear. Place quinoa and water in a medium saucepan. Bring to a boil, reduce to a simmer, cover, and cook until quinoa is tender and water has been absorbed, about 15 minutes. Let cool. 3. In a large bowl, whisk together olive oil, lemon juice, salt, and pepper. Add beets, quinoa, and arugula. Toss to combine. Serve chilled or at room temperature.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 45 g | ||
| Protein 12 g | ||
| Omega 3 0.30 g | ||
| Zinc 2.00 mg | ||
| Magnesium 118.00 mg | ||
| B Vitamins 0.30 mg | ||
| Iron 4 mg | ||
| Calcium 58 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 2 g | ||
| Sodium 112 mg | ||
| Sugar 9 g | ||
| Potassium 897 mg | ||
| Vitamin A 1190 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 9 g | ||
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