Breakfast: Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche

Grocery list: Fresh spinach, egg whites, low-fat feta cheese, onion, garlic, olive oil, salt, and pepper. This recipe has a low Glycemic Index due to the high fiber content in spinach and the protein in egg whites.

This Hormone-Balancing Quiche is a quick and easy recipe that's perfect for those with PCOS. The high protein content from the egg whites helps to keep you full and satisfied, while the spinach provides a good source of fiber and iron. The low-fat feta cheese adds a delicious tangy flavor without adding too much fat. This recipe is also low in Glycemic Index, making it ideal for managing blood sugar levels. Eating a diet rich in low GI foods can help manage PCOS symptoms.

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

This recipe includes superfoods such as:

Spinach

Health benefits of Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche

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.

Ingredients

1 cup of fresh spinach (30g), 4 egg whites (120g), 1/2 cup of low-fat feta cheese (75g), 1/2 onion (50g), 1 clove of garlic, 1/2 teaspoon of olive oil (2.5ml), Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F (175°C). 2. In a pan, heat the olive oil and sauté the onion and garlic until translucent. 3. Add the spinach and cook until wilted. 4. In a bowl, whisk the egg whites and add the cooked spinach mixture. 5. Crumble the feta cheese into the mixture and season with salt and pepper. 6. Pour the mixture into a non-stick baking dish. 7. Bake for 20 minutes or until the quiche is set and lightly browned.

Share Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche