Mediterranean Diet Adaptations for PCOS Management
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Lunch: PCOS Hair Health - Salmon and Avocado Salad with Zinc-Rich Pumpkin Seeds
Grocery list: Salmon fillets, ripe avocado, mixed salad greens, pumpkin seeds, olive oil, lemon, salt, and pepper. This recipe has a low GI, making it ideal for PCOS management.
This PCOS-friendly recipe is rich in Omega-3, Zinc, and B Vitamins, which are essential for hair health. The salmon provides Omega-3 fatty acids that help reduce inflammation, a common issue in PCOS. Avocado is a great source of monounsaturated fats and Vitamin E, promoting healthier skin and hair. Pumpkin seeds are a powerhouse of Zinc, which plays a crucial role in hair growth and repair. This recipe is designed to empower you with the knowledge and control over your diet, providing a variety of nutrients essential for managing PCOS.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
Salmon, Avocado, Pumpkin Seeds
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2 salmon fillets (150g each), 1 ripe avocado, 1 cup of mixed salad greens, 1/4 cup of pumpkin seeds, 2 tablespoons of olive oil, 1 tablespoon of lemon juice, Salt and pepper to taste
Instructions
1. Preheat the oven to 200°C (390°F). 2. Season the salmon with salt and pepper and bake for 15-20 minutes. 3. While the salmon is cooking, prepare the salad. 4. Slice the avocado and mix with the salad greens. 5. Toast the pumpkin seeds in a dry pan until golden. 6. Whisk together the olive oil and lemon juice to make the dressing. 7. Once the salmon is cooked, let it cool slightly and then flake it into the salad. 8. Add the dressing and pumpkin seeds, toss well and serve.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 30 g | ||
| Carbohydrate 20 g | ||
| Protein 25 g | ||
| Omega 3 2500.00 g | ||
| Zinc 15.00 mg | ||
| Vitamin D 800.00 mcg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 20.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 15 g | ||
| Polyunsaturated Fat 10 g | ||
| Saturated Fat 5 g | ||
| Sodium 300 mg | ||
| Sugar 2 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 7 g | ||
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