African Cuisine and PCOS: Traditional Benefits
Discover how African cuisine's traditional ingredients and cooking methods can support PCOS management through nutrient-rich foods and balanced meals.
Dinner: PCOS Gut Health - Probiotic-Rich Kimchi and Tofu Stir-Fry
Grocery List: Kimchi, tofu, mixed vegetables, soy sauce, sesame oil, garlic, ginger, sesame seeds. This recipe has a low Glycemic Index (GI), which is beneficial for managing PCOS symptoms.
This PCOS-friendly recipe is not only easy and quick to prepare, but it also provides a variety of nutrients essential for managing PCOS symptoms. The kimchi is a great source of probiotics, which can help improve gut health. The tofu provides a good amount of protein and is low in fat. The mixed vegetables add fiber and a variety of vitamins and minerals. The soy sauce and sesame oil add flavor without adding too many calories or fat. This meal is empowering, as it gives you control over your diet and can provide relief from PCOS symptoms.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
This recipe includes superfoods such as:
Ingredients
1 cup of kimchi (US: 1 cup, Metric: 240 ml), 1 block of tofu (US: 14 oz, Metric: 400 g), 2 cups of mixed vegetables (US: 2 cups, Metric: 480 ml), 2 tbsp of soy sauce (US: 2 tbsp, Metric: 30 ml), 1 tbsp of sesame oil (US: 1 tbsp, Metric: 15 ml), 2 cloves of garlic (minced), 1 inch of ginger (grated), 1 tbsp of sesame seeds (for garnish)
Instructions
1. Press the tofu to remove excess water. 2. Heat the sesame oil in a pan, add the minced garlic and grated ginger, and sauté until fragrant. 3. Add the tofu and stir-fry until golden brown. 4. Add the mixed vegetables and stir-fry until they are cooked. 5. Add the kimchi and soy sauce, and stir well to combine. 6. Serve the stir-fry garnished with sesame seeds.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 25.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 400 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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