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 Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap
Grocery list: tart cherry juice, ripe banana, Greek yogurt, honey, rolled oats, chia seeds. This smoothie has a low GI due to the presence of oats and chia seeds.
This smoothie is not only delicious but also beneficial for those with PCOS. The tart cherries are a natural source of melatonin, which can help improve sleep quality. The banana is rich in magnesium, a mineral that is often deficient in women with PCOS. This smoothie is also packed with fiber from the oats and chia seeds, which can help regulate blood sugar levels. The Greek yogurt adds a boost of protein, making this a balanced snack or dessert option.
Prep Time: 10 mins
This recipe includes superfoods such as:
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1 cup of tart cherry juice (240 ml), 1 ripe banana, 1/2 cup of Greek yogurt (120 ml), 1 tablespoon of honey (15 ml), 1/4 cup of rolled oats (20 g), 1 tablespoon of chia seeds (15 g)
Instructions
1. Blend the tart cherry juice, ripe banana, Greek yogurt, honey, and rolled oats until smooth. 2. Stir in the chia seeds. 3. Let it sit for 5 minutes to allow the chia seeds to swell. 4. Enjoy immediately or refrigerate for up to 24 hours.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 220 kcal | ||
| Fat 3 g | ||
| Carbohydrate 50 g | ||
| Protein 5 g | ||
| Omega 3 2.00 g | ||
| Zinc 1.00 mg | ||
| Magnesium 60.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 1 mg | ||
| Calcium 150 mg | ||
| Cholesterol 5 mg | ||
| Monounsaturated Fat 1 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 50 mg | ||
| Sugar 30 g | ||
| Potassium 600 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 7 g | ||
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