Mediterranean Diet Adaptations for PCOS Management
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Snack: PCOS Hormone Balancing Snack - Air Fryer Pumpkin Seeds and Pecans
Grocery list: raw pumpkin seeds, raw pecans, olive oil, sea salt. This recipe has a low GI due to the high fiber content in pumpkin seeds and pecans.
This PCOS-friendly snack is rich in healthy fats and proteins, which are essential for hormone regulation. The high fiber content helps to maintain a low GI, beneficial for insulin resistance often associated with PCOS. Pumpkin seeds are a good source of magnesium and zinc, nutrients that support hormone balance and insulin sensitivity. Pecans are rich in monounsaturated fats, promoting heart health and providing satiety. This snack is quick to prepare, offering a sense of empowerment and control over your diet.
Prep Time: 5 mins
Cook Time: 12 mins
Total Time: 17 mins
This recipe includes superfoods such as:
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1 cup raw pumpkin seeds (US), 150g raw pumpkin seeds (Metric), 1 cup raw pecans (US), 150g raw pecans (Metric), 1 tablespoon olive oil (US), 15ml olive oil (Metric), 1/2 teaspoon sea salt (US), 2.5g sea salt (Metric)
Instructions
1. Preheat your air fryer to 350°F (180°C). 2. In a bowl, mix pumpkin seeds and pecans with olive oil and sea salt. 3. Place the mixture in the air fryer basket. 4. Cook for 10-12 minutes, shaking the basket halfway through. 5. Let cool before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 18 g | ||
| Carbohydrate 4 g | ||
| Protein 6 g | ||
| Omega 3 1.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 0.50 mg | ||
| Iron 2.5 mg | ||
| Calcium 15 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 6 g | ||
| Saturated Fat 2 g | ||
| Sodium 300 mg | ||
| Sugar 1 g | ||
| Potassium 200 mg | ||
| Fiber 3 g | ||
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