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.
Lunch: PCOS Grain Bowl - Warm Quinoa and Roasted Vegetable Bowl
This recipe includes quinoa, a low-GI grain, and a variety of vegetables. Grocery list: quinoa, bell pepper, zucchini, red onion, garlic, olive oil, lemon, parsley.
This PCOS-friendly recipe is rich in fiber and protein, which can help regulate blood sugar levels. Quinoa is a low-GI grain, meaning it won't spike your blood sugar. The variety of vegetables provides a wealth of vitamins and minerals, including magnesium and B vitamins, which are important for women with PCOS. This meal is not only nourishing but also empowering, providing you with the nutrients you need to take control of your health.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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1 cup of quinoa (170g), 2 cups of water (500ml), 1 bell pepper, 1 zucchini, 1 red onion, 2 cloves of garlic, 2 tablespoons of olive oil (30ml), Salt and pepper to taste, 1 tablespoon of lemon juice (15ml), 2 tablespoons of chopped fresh parsley (30g)
Instructions
1. Preheat the oven to 400°F (200°C). 2. Chop the vegetables into bite-sized pieces and toss with olive oil, garlic, salt, and pepper. 3. Spread the vegetables on a baking sheet and roast for 20-25 minutes. 4. While the vegetables are roasting, rinse the quinoa under cold water. 5. Bring the quinoa and water to a boil in a saucepan. Reduce heat to low, cover, and simmer for 15 minutes. 6. Fluff the quinoa with a fork and mix in the roasted vegetables, lemon juice, and parsley. 7. Serve warm.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 15 g | ||
| Carbohydrate 60 g | ||
| Protein 18 g | ||
| Omega 3 1.00 g | ||
| Zinc 2.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 1.50 mg | ||
| Iron 5 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 2 g | ||
| Sodium 300 mg | ||
| Sugar 6 g | ||
| Potassium 600 mg | ||
| Vitamin A 2000 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 10 g | ||
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