Dinner: PCOS-Friendly Slow Cooker Lentil and Mushroom Stew

Grocery List: - Green lentils - Mushrooms - Onion - Garlic - Carrots - Celery - Olive oil - Canned diced tomatoes - Vegetable broth - Fresh thyme - Fresh spinach - Parsley - Nutritional yeast - Optional: Greek yogurt GI Information: - Lentils: Low GI (32) - Mushrooms: Very low GI - Carrots: Medium GI (47) - High fiber content helps slow sugar absorption - Protein and healthy fats help maintain stable blood sugar

This vegetarian slow cooker recipe is specifically designed for PCOS management, offering essential nutrients and benefits: 1. Plant-Based Protein: - Lentils provide 18g protein per serving - Complete protein when combined with nutritional yeast - Helps balance blood sugar and reduce cravings 2. Fiber-Rich Profile: - 16.5g fiber per serving - Supports digestive health - Helps regulate blood sugar and insulin levels - Promotes feeling of fullness 3. Anti-Inflammatory Ingredients: - Mushrooms boost immune function - Leafy greens provide antioxidants - Herbs and spices offer additional anti-inflammatory benefits 4. Essential PCOS Nutrients: - Iron: Supports energy levels and reduces fatigue - Magnesium: Helps reduce inflammation and insulin resistance - B-vitamins: Essential for hormone balance and energy - Zinc: Supports hormone production and regulation 5. Low Glycemic Benefits: - Complex carbohydrates for stable energy - High fiber content slows sugar absorption - Protein and healthy fats balance blood sugar Slow cooking advantages: - Enhances nutrient absorption - Makes meal planning easier - Creates tender, digestible legumes - Perfect for batch cooking - Reduces meal prep stress This recipe supports your PCOS journey with plant-based nutrition that helps balance hormones, reduce inflammation, and maintain stable blood sugar levels.

Prep Time: 20 mins

Cook Time: 360 mins

Total Time: 380 mins

This recipe includes superfoods such as:

spinach

Ingredients

For the Stew:
- 2 cups (400g) green lentils, rinsed
- 1 lb (450g) mushrooms, sliced
- 1 large onion, diced
- 4 cloves garlic, minced
- 3 carrots, chopped
- 3 celery stalks, chopped
- 2 tbsp (30ml) olive oil
- 1 can (400g) diced tomatoes
- 4 cups (960ml) vegetable broth
- 2 tbsp fresh thyme
- 1 tbsp smoked paprika
- 1 tsp cumin
- 1 cup (30g) fresh spinach
- Salt and pepper to taste

For Garnish:
- Fresh parsley
- 2 tbsp nutritional yeast
- Optional: Greek yogurt (for non-vegan version)

Instructions

1. Rinse lentils and check for any debris
2. In a pan, sauté mushrooms, onion, and garlic in olive oil until softened
3. Transfer to slow cooker
4. Add lentils, carrots, celery, diced tomatoes, and broth
5. Add thyme, paprika, cumin, salt, and pepper
6. Cook on low for 6-8 hours or high for 4 hours
7. Add spinach 10 minutes before serving
8. Garnish with parsley and nutritional yeast
9. Optional: Top with a dollop of Greek yogurt

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