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
Ingredients
Instructions
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Preheat the oven to 400°F (200°C).
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Scrub the yams and sweet potato, then cut into 1-inch pieces.
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Toss the yams and sweet potato with olive oil, minced garlic, salt, and pepper.
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Spread the yams and sweet potato on a baking sheet.
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Roast for 25-30 minutes or until tender and lightly browned.
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Mash the yams and sweet potato in a bowl.
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Garnish with fresh parsley before serving.
Why this Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash works for PCOS
The 42g of carbohydrates here come paired with 7g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 70mg of sodium per serving, this Hormone-Supporting Wild Yam Recipe - Wild Yam and Sweet Potato Mash fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
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.
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.
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.
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.
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.
Cook Another PCOS-Friendly Dinner
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