PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
This recipe includes brown rice, a low GI carbohydrate, and a variety of vegetables for added fiber and nutrients. Grocery list: brown rice, olive oil, onion, garlic, bell pepper, carrot, peas, soy sauce, sesame oil, salt, pepper.
This Vegetable Fried Rice is a perfect PCOS-friendly meal. It's packed with fiber from the brown rice and vegetables, which can help regulate blood sugar levels. The olive oil provides healthy monounsaturated fats, and the peas add a good source of plant-based protein. This meal is not only nutritious but also quick and easy to prepare, offering a sense of empowerment and control over your diet.
This recipe includes superfoods such as:
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
1 cup of brown rice (200g), 2 cups of water (500ml), 1 tbsp of olive oil (15ml), 1 onion, 2 cloves of garlic, 1 bell pepper, 1 carrot, 1 cup of peas (160g), 2 tbsp of soy sauce (30ml), 1 tsp of sesame oil (5ml), salt and pepper to taste
1. Rinse the rice under cold water. 2. In a saucepan, bring the water to a boil. Add the rice, reduce the heat to low, cover and simmer for 45 minutes. 3. In a large pan, heat the olive oil over medium heat. Add the onion and garlic and sauté until translucent. 4. Add the bell pepper, carrot, and peas. Cook for 5 minutes. 5. Add the cooked rice, soy sauce, and sesame oil. Stir well and season with salt and pepper. 6. Serve hot.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 350 kcal | ||
Fat 10 g | ||
Carbohydrate 50 g | ||
Protein 12 g | ||
Omega 3 0.30 g | ||
Chromium 30.00 mg | ||
Zinc 2.00 mg | ||
Magnesium 80.00 mg | ||
B Vitamins 1.00 mg | ||
Iron 2 mg | ||
Calcium 50 mg | ||
Monounsaturated Fat 7 g | ||
Polyunsaturated Fat 2 g | ||
Saturated Fat 1 g | ||
Sodium 500 mg | ||
Sugar 5 g | ||
Potassium 400 mg | ||
Vitamin A 1000 mcg | ||
Vitamin C 60 mg | ||
Fiber 8 g |
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