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Dinner: PCOS Cortisol-Lowering Dinner - Magnesium-Rich Spinach and Salmon Salad
Grocery list: Salmon fillets, fresh spinach, avocado, cherry tomatoes, feta cheese, olive oil, lemon, salt, and pepper. The GI of these ingredients is low, making this recipe ideal for managing PCOS symptoms.
This magnesium-rich spinach and salmon salad is not only delicious but also beneficial for those with PCOS. The salmon is a great source of omega-3 fatty acids, which can help lower cortisol levels and manage PCOS symptoms. The spinach is packed with magnesium, a mineral that can help improve insulin resistance, a common issue in PCOS. The avocado provides healthy monounsaturated fats, which can help with weight management. This recipe is quick and easy to prepare, making it perfect for a stress-free dinner.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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2 salmon fillets (6 oz each), 4 cups of fresh spinach, 1 avocado (sliced), 1/2 cup cherry tomatoes (halved), 1/4 cup feta cheese (crumbled), 2 tablespoons olive oil, 1 tablespoon lemon juice, Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C). 2. Place the salmon fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes. 3. While the salmon is cooking, prepare the salad. 4. In a large bowl, combine the spinach, avocado, cherry tomatoes, and feta cheese. 5. In a small bowl, whisk together the olive oil and lemon juice. 6. Drizzle the dressing over the salad and toss to combine. 7. Once the salmon is cooked, let it cool for a few minutes, then flake it with a fork. 8. Add the salmon to the salad and gently toss. 9. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 30 g | ||
| Carbohydrate 15 g | ||
| Protein 35 g | ||
| Omega 3 2000.00 g | ||
| Zinc 2.00 mg | ||
| Vitamin D 600.00 mcg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 15 g | ||
| Polyunsaturated Fat 10 g | ||
| Saturated Fat 5 g | ||
| Sodium 200 mg | ||
| Sugar 3 g | ||
| Potassium 800 mg | ||
| Vitamin A 5000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 7 g | ||
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