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Dessert: PCOS-Friendly Low GI Dessert - Berberine-Infused Berry Chia Jam Tart
Grocery list: mixed berries, chia seeds, honey, berberine powder, whole grain tart shell. This dessert is low in glycemic index (GI), with berries (GI 25), chia seeds (GI 1), and whole grains (GI 50) contributing to its low GI.
This dessert is not only delicious but also packed with nutrients beneficial for PCOS. Berberine helps to reduce insulin resistance, a common issue in PCOS. Chia seeds are high in omega-3 fatty acids, which can help reduce inflammation. The berries provide a good source of antioxidants, and the whole grain tart shell adds fiber to help maintain a steady blood sugar level. Enjoy this dessert as part of a balanced diet to help manage your PCOS symptoms.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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1 cup mixed berries (US) / 150 grams (Metric), 2 tablespoons chia seeds (US) / 30 grams (Metric), 1 tablespoon honey (US) / 15 grams (Metric), 1 teaspoon berberine powder (US) / 5 grams (Metric), 1 pre-made whole grain tart shell (US) / 200 grams (Metric)
Instructions
1. In a saucepan, combine the mixed berries and honey. Cook over medium heat until the berries begin to break down. 2. Stir in the chia seeds and berberine powder. Continue to cook until the mixture thickens to a jam-like consistency. 3. Remove from heat and let cool. 4. Once cool, spread the berry chia jam over the pre-made tart shell. 5. Chill in the refrigerator for at least 2 hours before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 250 kcal | ||
| Fat 10 g | ||
| Carbohydrate 30 g | ||
| Protein 6 g | ||
| Omega 3 2.00 g | ||
| Zinc 1.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 1 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 100 mg | ||
| Sugar 12 g | ||
| Potassium 150 mg | ||
| Vitamin A 100 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 8 g | ||
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