Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Dinner

This Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash is a PCOS-friendly recipe with 210 calories, 4g protein, and 42g carbs per serving. Ready in 40 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

210 Calories

4g Protein

42g Carbs

3g Fat

This recipe includes wild yams and sweet potatoes, both of which have a low Glycemic Index (GI). Grocery list: wild yams, sweet potato, olive oil, salt, black pepper, garlic, fresh parsley.

Ingredients

2 medium wild yams (US: 2 cups, Metric: 500 grams)
1 large sweet potato (US: 1 cup, Metric: 250 grams)
2 tablespoons olive oil (US: 2 tablespoons, Metric: 30 milliliters), Salt to taste, Freshly ground black pepper to taste
2 cloves garlic (minced), Fresh parsley for garnish

Instructions

Preheat the oven to 400°F (200°C).
Scrub the yams and sweet potato, then cut into 1-inch pieces.
Toss the yams and sweet potato with olive oil, minced garlic, salt, and pepper.
Spread the yams and sweet potato on a baking sheet.
Roast for 25-30 minutes or until tender and lightly browned.
Mash the yams and sweet potato in a bowl.
Garnish with fresh parsley before serving.

This PCOS-friendly recipe is rich in fiber and low in GI, helping to regulate blood sugar levels. The wild yams and sweet potatoes are excellent sources of vitamin A, which supports hormone balance. The olive oil provides healthy monounsaturated fats. This recipe is easy to prepare and offers a comforting, satisfying meal that supports your emotional wellbeing.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash good for PCOS?

Yes, this Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash recipe is designed to be PCOS-friendly. At 210 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash?

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 210 calories, 4g protein (8%), 42g carbs, 3g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 210 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes