Mediterranean Diet Adaptations for PCOS Management
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Lunch: Spanish Recipe for PCOS - Spanish Beet Salad
Grocery list: Medium beets, walnuts, feta cheese, mixed greens, olive oil, balsamic vinegar, salt, and pepper. This recipe has a low GI, making it ideal for those with PCOS.
This Spanish beet salad is not only delicious but also packed with nutrients beneficial for PCOS. Beets are high in fiber and have a low GI, helping to control blood sugar levels. Walnuts provide omega-3 fatty acids, which can help reduce inflammation. Feta cheese adds a touch of calcium, while the mixed greens provide a variety of vitamins and minerals. This recipe is a great way to enjoy a healthy, PCOS-friendly meal that is easy to prepare and full of flavor.
Prep Time: 10 mins
Cook Time: 60 mins
Total Time: 70 mins
This recipe includes superfoods such as:
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2 medium beets, 1/2 cup of chopped walnuts, 1/2 cup of feta cheese, 2 cups of mixed greens, 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, Salt and pepper to taste
Instructions
1. Preheat your oven to 400 degrees F (200 degrees C). 2. Wrap beets in aluminum foil and place them on a baking sheet. 3. Roast in the preheated oven until easily pierced with a knife, about 1 hour. 4. Once cooled, peel and chop the beets. 5. In a large bowl, combine the beets, mixed greens, walnuts, and feta cheese. 6. In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper. 7. Drizzle the dressing over the salad and toss to combine. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 10 g | ||
| Carbohydrate 20 g | ||
| Protein 5 g | ||
| Omega 3 2.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 3 g | ||
| Sodium 200 mg | ||
| Sugar 10 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 5 g | ||
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