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 Poke Bowl - Salmon Poke Bowl with Cauliflower Rice
This PCOS-friendly recipe includes a grocery list of cauliflower rice, fresh salmon, avocado, cucumber, soy sauce, sesame oil, honey, sesame seeds, and salt and pepper. The Glycemic Index (GI) for cauliflower rice is low, which is beneficial for PCOS.
This PCOS-friendly poke bowl is not only delicious but also packed with nutrients that are beneficial for PCOS. Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. Cauliflower rice is a low-carb alternative to regular rice, helping to maintain a stable blood sugar level. Avocado provides healthy fats and fiber, which can help keep you full and satisfied. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet.
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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1 cup of cauliflower rice, 8 ounces of fresh salmon, 1 avocado, 1 cucumber, 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, 1 teaspoon of honey, 1 teaspoon of sesame seeds, Salt and pepper to taste
Instructions
1. Cook the cauliflower rice according to the package instructions. 2. Cut the salmon into cubes and marinate it with soy sauce, sesame oil, and honey for 15 minutes. 3. Slice the avocado and cucumber. 4. Divide the cauliflower rice into two bowls. Top with marinated salmon, avocado, and cucumber. 5. Sprinkle with sesame seeds and season with salt and pepper. 6. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 20 g | ||
| Protein 30 g | ||
| Omega 3 2000.00 g | ||
| Chromium 30.00 mg | ||
| Zinc 10.00 mg | ||
| Vitamin D 400.00 mcg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 4 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 7 g | ||
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