Dinner: Quiche PCOS Recipe - Spinach and Mushroom Quiche

Grocery list: spinach, mushrooms, onions, garlic, eggs, milk, cheese, pie crust. This recipe has a low GI, making it perfect for PCOS management.

This Spinach and Mushroom Quiche is a PCOS-friendly recipe that is high in protein and fiber, which can help regulate blood sugar levels. The eggs provide a good source of vitamin D and B vitamins, important for hormone balance in PCOS. The spinach and mushrooms add a variety of nutrients, including magnesium and zinc, which are beneficial for insulin resistance and inflammation, common issues in PCOS. This recipe is quick and easy, offering a sense of empowerment and control over your diet.

Prep Time: 15 mins

Cook Time: 35 mins

Total Time: 50 mins

This recipe includes superfoods such as:

Spinach

Health benefits of Quiche PCOS Recipe - Spinach and Mushroom Quiche

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1 cup spinach (30g), 1 cup sliced mushrooms (70g), 1/2 cup diced onions (75g), 1 clove garlic, 4 eggs, 1/2 cup milk (120ml), 1/2 cup shredded cheese (50g), 1 pre-made pie crust, Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C). 2. Sauté onions, garlic, mushrooms, and spinach in a pan until softened. 3. In a bowl, whisk together eggs and milk. Season with salt and pepper. 4. Spread the sautéed vegetables evenly on the pie crust. Pour the egg mixture over the vegetables. Sprinkle with cheese. 5. Bake for 30-35 minutes or until the quiche is set and lightly browned. 6. Let it cool for a few minutes before serving.

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