Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Snack: PCOS Friendly Veggie Muffin - Zucchini Carrot Savory Muffins
This recipe includes a grocery list of zucchini, carrot, eggs, almond flour, olive oil, baking powder, salt, and pepper. The main ingredients, zucchini and carrot, have a low Glycemic Index (GI), making them ideal for a PCOS diet.
These savory muffins are packed with zucchini and carrot, both of which are low GI foods that help regulate blood sugar - crucial for managing PCOS. The muffins are also high in fiber and protein, which can help you feel full and satisfied. Plus, they're easy to make and perfect for meal planning. Enjoy the empowerment of taking control of your diet with these delicious, PCOS-friendly muffins.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 cup of grated zucchini (120g), 1 cup of grated carrot (120g), 2 eggs, 1/2 cup of almond flour (56g), 1/4 cup of olive oil (60ml), 1 tsp of baking powder, 1/2 tsp of salt, 1/2 tsp of black pepper
Instructions
1. Preheat your oven to 350F (175C). 2. In a bowl, mix together the grated zucchini and carrot. 3. In another bowl, whisk the eggs and then add the olive oil. 4. Mix the dry ingredients (almond flour, baking powder, salt, and pepper) into the egg mixture. 5. Combine the veggie and egg mixtures. 6. Spoon the batter into a muffin tin. 7. Bake for 20-25 minutes or until golden brown.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 150 kcal | ||
| Fat 5 g | ||
| Carbohydrate 20 g | ||
| Protein 6 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 1.00 mg | ||
| Magnesium 30.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 1 mg | ||
| Calcium 50 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 3 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 300 mg | ||
| Sugar 4 g | ||
| Potassium 300 mg | ||
| Vitamin A 6000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 3 g | ||
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