PCOS Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Snack

This PCOS Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap is a PCOS-friendly recipe with 220 calories, 5g protein, and 50g carbs per serving. Ready in 10 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories

5g Protein

50g Carbs

3g Fat

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.

Ingredients

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

Blend the tart cherry juice, ripe banana, Greek yogurt, honey, and rolled oats until smooth.
Stir in the chia seeds.
Let it sit for 5 minutes to allow the chia seeds to swell.
Enjoy immediately or refrigerate for up to 24 hours.

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.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Honey, Chia Seeds.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...

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Frequently Asked Questions

Is PCOS Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap good for PCOS?

Yes, this PCOS Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap recipe is designed to be PCOS-friendly. At 220 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Sleep Quality Improving Smoothie - Tart Cherry and Magnesium-Rich Banana Nightcap?

This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 220 calories, 5g protein (9%), 50g carbs, 3g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Snack with PCOS?

Yes, this recipe works well as a PCOS-friendly Snack. At 220 calories, it fits within typical PCOS meal plan targets for Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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