Nuts and Seeds for PCOS: Complete Guide
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Lunch: Balanced Mexican Quinoa Bowl
Grocery list: quinoa, vegetable broth, black beans, corn, red bell pepper, avocado, lime, olive oil, cumin, salt, and pepper. This recipe has a low GI due to the quinoa and beans, making it suitable for PCOS.
This Balanced Mexican Quinoa Bowl is a PCOS-friendly recipe that's quick and easy to prepare. It's packed with protein and fiber from quinoa and black beans, both of which have a low GI, helping to regulate blood sugar levels. The avocado provides healthy monounsaturated fats, while the bell pepper and lime offer a good dose of vitamins A and C. This meal is not only nutritious but also empowering, giving you control over your PCOS through diet. Enjoy the variety of flavors and the emotional benefits of a well-planned, personalized meal.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
Ingredients
1 cup of quinoa (170g), 2 cups of vegetable broth (480ml), 1 cup of black beans (170g), 1 cup of corn (154g), 1 red bell pepper, 1 avocado, 1 lime, 1 tablespoon of olive oil (15ml), 1 teaspoon of cumin (2g), Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water. 2. In a pot, bring the vegetable broth to a boil. 3. Add the quinoa, reduce the heat to low, cover and simmer for 15 minutes. 4. Dice the red bell pepper and avocado. 5. In a pan, heat the olive oil and sauté the bell pepper. 6. Add the black beans and corn to the pan and season with cumin, salt, and pepper. 7. Fluff the cooked quinoa with a fork and add it to the pan. 8. Squeeze the lime over the mixture and stir well. 9. Serve the quinoa bowl topped with diced avocado.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 15 g | ||
| Carbohydrate 60 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 300 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 15 g | ||
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