PCOS Insulin Sensitivity Salad - Apple and Walnut Spinach Salad with Cinnamon Dressing - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This PCOS Insulin Sensitivity Salad - Apple and Walnut Spinach Salad with Cinnamon Dressing is a PCOS-friendly recipe with 250 calories, 6g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

6g Protein

20g Carbs

15g Fat

Grocery list: Spinach, apple, walnuts, cinnamon, olive oil, apple cider vinegar, salt. This salad has a low Glycemic Index (GI), with spinach and walnuts having a GI of less than 15.

Ingredients

2 cups of spinach (60g)
1 medium apple (182g)
1/4 cup of walnuts (30g)
1/2 teaspoon of cinnamon (1.3g)
2 tablespoons of olive oil (27g)
1 tablespoon of apple cider vinegar (15g), Salt to taste

Instructions

Wash and dry spinach leaves.
Cut the apple into thin slices.
In a large bowl, combine spinach, apple slices, and walnuts.
In a small bowl, mix together cinnamon, olive oil, apple cider vinegar, and salt to make the dressing.
Pour the dressing over the salad and toss until well coated.

This salad is rich in fiber and monounsaturated fats, which are beneficial for insulin sensitivity. The cinnamon in the dressing also helps regulate blood sugar levels. The apple provides a natural sweetness and is a good source of vitamin C. The walnuts add a crunch and are a great source of omega-3 fatty acids, which are known to reduce inflammation and help with hormone balance in PCOS.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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Frequently Asked Questions

Is PCOS Insulin Sensitivity Salad - Apple and Walnut Spinach Salad with Cinnamon Dressing good for PCOS?

Yes, this PCOS Insulin Sensitivity Salad - Apple and Walnut Spinach Salad with Cinnamon Dressing recipe is designed to be PCOS-friendly. At 250 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Insulin Sensitivity Salad - Apple and Walnut Spinach Salad with Cinnamon Dressing?

This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 250 calories, 6g protein (10%), 20g carbs, 15g fat. Plus 4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 250 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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