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-Friendly Bruschetta - Zucchini Bruschetta with Tomato and Basil
This recipe replaces the traditional bread in bruschetta with roasted zucchini rounds, making it lower in carbs and GI. The tomatoes, basil, and garlic provide a burst of fresh flavor, while the mozzarella and balsamic reduction add a touch of indulgence. Grocery list: Zucchini, tomatoes, fresh basil, garlic, olive oil, salt, pepper, mozzarella cheese, balsamic vinegar, baguette (optional).
This PCOS-friendly bruschetta is not only delicious, but also packed with nutrients that can help manage PCOS symptoms. The zucchini is a low-GI food that can help regulate blood sugar levels, while the tomatoes are rich in antioxidants. The olive oil provides healthy monounsaturated fats, and the mozzarella offers a source of calcium. This recipe is easy to prepare and customizable, making it a great choice for a quick snack or appetizer.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 large zucchini (300g), 2 medium tomatoes (300g), 1/4 cup fresh basil leaves (10g), 2 cloves garlic, 1 tablespoon olive oil (15ml), Salt and pepper to taste, 1/4 cup shredded mozzarella cheese (30g), 1/4 cup balsamic vinegar (60ml), 1 baguette (optional)
Instructions
1. Preheat the oven to 375°F (190°C). 2. Slice the zucchini and tomatoes into thin rounds. 3. Arrange the zucchini rounds on a baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and roast for 20 minutes. 4. While the zucchini is roasting, mince the garlic and chop the basil. 5. Once the zucchini is done, top each round with a slice of tomato, a sprinkle of garlic, and a sprinkle of basil. 6. Sprinkle a small amount of mozzarella on each round. 7. Return the zucchini to the oven and roast for another 10 minutes, or until the cheese is melted and bubbly. 8. While the bruschetta is roasting, reduce the balsamic vinegar in a small saucepan over medium heat until it is thick and syrupy. 9. Drizzle the balsamic reduction over the bruschetta before serving. Optional: Serve on slices of toasted baguette.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 7 g | ||
| Carbohydrate 28 g | ||
| Protein 6 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 1.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 1 mg | ||
| Calcium 150 mg | ||
| Cholesterol 15 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1 g | ||
| Sodium 200 mg | ||
| Sugar 6 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 3 g | ||
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