Lunch: PCOS Mood-Regulating Lunch - Omega-3 Rich Sardine Niçoise Salad

Grocery list: Sardines, eggs, mixed salad greens, cherry tomatoes, cucumber, red bell pepper, extra virgin olive oil, lemon, salt, pepper. This salad is low in GI, making it perfect for managing PCOS symptoms.

This Omega-3 Rich Sardine Niçoise Salad is a perfect PCOS-friendly lunch. It's packed with nutrient-dense ingredients that help regulate mood and manage PCOS symptoms. Sardines are an excellent source of omega-3 fatty acids, which are known to reduce inflammation and improve mental health. Eggs provide a good dose of protein and vitamin D, which is often deficient in women with PCOS. The salad greens, cucumber, and red bell pepper add fiber and volume to the meal, helping you feel full and satisfied. The dressing, made with extra virgin olive oil and lemon juice, adds a tangy flavor and healthy fats. This salad is easy to prepare and offers a variety of textures and flavors, making it a satisfying and healthy choice for lunch.

Prep Time: 15 mins

This recipe includes superfoods such as:

eggs

Ingredients

2 cans of sardines in olive oil (US: 4 oz cans, Metric: 113 g cans), 4 medium-sized boiled eggs, 2 handfuls of mixed salad greens (US: 2 cups, Metric: 60 g), 8 cherry tomatoes, 1 cucumber (US: 1 cup sliced, Metric: 150 g), 1 red bell pepper (US: 1 cup sliced, Metric: 150 g), 2 tablespoons of extra virgin olive oil, Juice of 1 lemon, Salt and pepper to taste

Instructions

1. Drain the sardines and set aside. 2. Slice the boiled eggs, cucumber, and red bell pepper. 3. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red bell pepper. 4. Top the salad with sliced eggs and sardines. 5. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing. 6. Drizzle the dressing over the salad and gently toss to combine. 7. Serve immediately.

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