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.
Lunch: PCOS Friendly Buddha Bowl - Mediterranean Quinoa Buddha Bowl
Grocery list: quinoa, cucumber, cherry tomatoes, olives, hummus, feta cheese, olive oil, salt, pepper. This recipe features low GI ingredients such as quinoa (GI 53) and chickpeas in hummus (GI 28), which are beneficial for PCOS.
This PCOS-friendly Buddha Bowl is a perfect blend of nutrition and taste, designed to help manage PCOS symptoms. Quinoa is a great source of protein and fiber, which helps in blood sugar regulation, a key aspect of PCOS management. The monounsaturated fats in olive oil and olives can help reduce inflammation and insulin resistance. The calcium in feta cheese is important for bone health, especially for women with PCOS who may be at risk of osteoporosis. This recipe is quick, easy, and customizable, offering a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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1 cup quinoa (170g), 2 cups water (470ml), 1 cup chopped cucumber (150g), 1 cup cherry tomatoes (150g), 1/2 cup sliced olives (75g), 1/2 cup hummus (120g), 1/2 cup feta cheese (75g), 1 tbsp olive oil (15ml), Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water. 2. In a pot, bring water to a boil. 3. Add quinoa, reduce heat to low, cover and simmer until quinoa is tender, about 15 minutes. 4. While quinoa is cooking, chop the cucumber, tomatoes, and olives. 5. Once quinoa is done, fluff it with a fork and let it cool. 6. In a bowl, mix quinoa, cucumber, tomatoes, olives, hummus, and feta cheese. 7. Drizzle with olive oil, add salt and pepper to taste. 8. Serve immediately or refrigerate for later use.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 50 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 6 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 7 g | ||
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