Mediterranean Diet Adaptations for PCOS Management
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Snack: PCOS Food Processor Hummus - Roasted Garlic and Cauliflower Hummus
This hummus is made with roasted garlic and cauliflower for a unique and delicious flavor. The chickpeas provide a good source of protein and fiber, while the tahini adds a rich, nutty flavor. The cauliflower and garlic are roasted to bring out their natural sweetness, making this hummus a perfect snack or appetizer. Grocery list: Cauliflower, Garlic, Olive oil, Canned chickpeas, Tahini, Lemon. Low GI ingredients: Cauliflower, Garlic, Chickpeas.
This PCOS-friendly hummus is a great source of fiber, protein, and healthy fats, all of which can help regulate blood sugar levels and promote hormonal balance. The low GI ingredients can help prevent spikes in blood sugar, making this a great snack for those with PCOS. The cauliflower provides a good source of vitamin C and potassium, while the chickpeas are a good source of iron and B vitamins. The tahini adds a boost of calcium and magnesium, which are important for bone health.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 head of cauliflower (about 2 pounds), 1 bulb of garlic, 3 tablespoons of olive oil, 1 cup of canned chickpeas, 2 tablespoons of tahini, 2 tablespoons of lemon juice, Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C). 2. Cut the cauliflower into florets and place on a baking sheet. 3. Cut the top off the garlic bulb and place on the baking sheet. 4. Drizzle the cauliflower and garlic with 1 tablespoon of olive oil and season with salt and pepper. 5. Roast for 30 minutes, or until the cauliflower is tender and the garlic is soft. 6. Squeeze the roasted garlic out of its skin and place in a food processor. 7. Add the roasted cauliflower, chickpeas, tahini, lemon juice, and remaining 2 tablespoons of olive oil to the food processor. 8. Process until smooth and season with salt and pepper to taste.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 10 g | ||
| Carbohydrate 18 g | ||
| Protein 8 g | ||
| Omega 3 0.50 g | ||
| Chromium 0.20 mg | ||
| Zinc 1.50 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 200 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 100 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 7 g | ||
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