Mediterranean Diet Adaptations for PCOS Management
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Snack: PCOS Friendly Cauliflower Hummus - Low-Carb Roasted Cauliflower Hummus
Grocery list: 1 medium head of cauliflower, tahini, extra virgin olive oil, garlic, lemon, ground cumin, fresh parsley. This recipe uses low GI ingredients like cauliflower and tahini, making it a great choice for those with PCOS.
This PCOS-friendly Cauliflower Hummus is a delicious and nutritious snack. The low GI ingredients like cauliflower and tahini help to maintain stable blood sugar levels, which is crucial for managing PCOS. The recipe is also rich in fiber, protein, and healthy fats, providing a balanced nutrient profile that supports overall health and well-being. The inclusion of cauliflower, a cruciferous vegetable, adds a boost of vitamins and minerals, including vitamin C and potassium. The tahini and olive oil provide healthy fats, which are essential for hormone balance in PCOS. Enjoy this easy-to-make, tasty hummus as part of your personalized meal plan.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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1 medium head of cauliflower (680g), 1/4 cup of tahini (60ml), 2 tablespoons of extra virgin olive oil (30ml), 2 cloves of garlic, juice of 1 lemon, 1/2 teaspoon of ground cumin, salt and pepper to taste, 2 tablespoons of chopped fresh parsley for garnish
Instructions
1. Preheat your oven to 400F (200C). 2. Cut the cauliflower into florets and toss them in 1 tablespoon of the olive oil. 3. Roast the cauliflower for 20-25 minutes, or until golden brown. 4. In a food processor, combine the roasted cauliflower, tahini, remaining olive oil, garlic, lemon juice, cumin, salt, and pepper. 5. Process until smooth, adding water if necessary to reach desired consistency. 6. Transfer to a bowl and garnish with chopped parsley. Serve with fresh vegetables or low GI crackers.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 15 g | ||
| Carbohydrate 10 g | ||
| Protein 5 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 200 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 100 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 5 g | ||
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