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Lunch: Anti-Inflammatory PCOS Recipe - Spiced Beet and Quinoa Salad
Grocery list: Beets, quinoa, salt, olive oil, ground cumin, ground coriander, ground cinnamon, ground black pepper, lemon, fresh parsley, fresh mint. Low GI ingredients: Beets, quinoa.
This salad is packed with nutrients beneficial for PCOS, including fiber from beets and quinoa, monounsaturated fats from olive oil, and iron from quinoa. The low GI of beets and quinoa helps regulate blood sugar, while the spices provide anti-inflammatory benefits. This easy-to-make, personalized meal can empower you to take control of your PCOS through diet, providing a sense of relief and optimism.
Prep Time: 15 mins
Cook Time: 75 mins
Total Time: 90 mins
This recipe includes superfoods such as:
Ingredients
2 medium beets (450g), 1 cup quinoa (170g), 2 cups water (480ml), 1/2 teaspoon salt, 1 tablespoon olive oil, 1 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground black pepper, 2 tablespoons lemon juice, 1/2 cup chopped fresh parsley (30g), 1/4 cup chopped fresh mint (15g)
Instructions
1. Preheat oven to 400F (200C). Wrap beets in foil and roast for 1 hour. 2. Rinse quinoa under cold water. In a saucepan, bring water to a boil. Add quinoa and salt, reduce heat to low, cover and simmer for 15 minutes. 3. In a small bowl, mix olive oil, cumin, coriander, cinnamon, and black pepper. 4. Peel and dice roasted beets. Add to quinoa along with spice mixture, lemon juice, parsley, and mint. Stir well and serve.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 45 g | ||
| Protein 10 g | ||
| Omega 3 0.30 g | ||
| Chromium 12.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 150.00 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 300 mg | ||
| Sugar 9 g | ||
| Potassium 780 mg | ||
| Vitamin A 450 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 7 g | ||
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