Nuts and Seeds for PCOS: Complete Guide
Learn which nuts and seeds best support PCOS management through blood sugar control and hormone balance. Find practical ways to add them to your meals
Snack: PCOS Friendly Trail Mix - Air Fryer Spiced Nut Mix
This PCOS-friendly trail mix is a great snack option. The grocery list includes almonds, walnuts, pumpkin seeds, sunflower seeds, olive oil, cinnamon, nutmeg, cayenne pepper, and sea salt. The almonds and walnuts have a low GI, making them a good choice for those with PCOS.
This trail mix is packed with nutrients that are beneficial for those with PCOS. The almonds and walnuts are a good source of monounsaturated fats, which can help to reduce insulin resistance. The pumpkin and sunflower seeds provide a good source of magnesium, which can help to regulate blood sugar levels. The cinnamon has been shown to improve menstrual cyclicity in women with PCOS. This recipe is quick and easy to prepare, making it a great choice for a healthy snack.
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
This recipe includes superfoods such as:
Almonds, Walnuts, Pumpkin seeds, Sunflower seeds
Ingredients
1 cup almonds (143g), 1 cup walnuts (117g), 1/2 cup pumpkin seeds (64g), 1/2 cup sunflower seeds (70g), 1 tablespoon olive oil (14g), 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, 1/4 teaspoon cayenne pepper, 1/2 teaspoon sea salt
Instructions
1. Preheat your air fryer to 300°F (150°C). 2. In a bowl, mix together the almonds, walnuts, pumpkin seeds, and sunflower seeds. 3. Drizzle the olive oil over the mixed nuts and seeds. 4. Sprinkle the cinnamon, nutmeg, cayenne pepper, and sea salt over the mixture and stir well to combine. 5. Spread the mixture in a single layer in the air fryer basket. 6. Cook for 10 minutes, shaking the basket halfway through. 7. Let the mix cool before serving.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 250 kcal | ||
| Fat 20 g | ||
| Carbohydrate 12 g | ||
| Protein 8 g | ||
| Omega 3 2.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 100 mg | ||
| Monounsaturated Fat 12 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 3 g | ||
| Sodium 300 mg | ||
| Sugar 2 g | ||
| Potassium 300 mg | ||
| Fiber 4 g | ||
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