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Lunch: Anti-Inflammatory Quinoa Bowl
Grocery list: quinoa, kale, red bell pepper, cucumber, chickpeas, avocado, olive oil, lemon. This recipe has a low Glycemic Index (GI) due to the quinoa and chickpeas, which are slow-digesting carbohydrates.
This Anti-Inflammatory Quinoa Bowl is a perfect PCOS-friendly meal. It's packed with nutrient-dense foods like quinoa, kale, and chickpeas that are low in GI and high in fiber, helping to regulate blood sugar levels. The monounsaturated fats from the avocado and olive oil can help reduce inflammation and improve heart health. This meal is also rich in B vitamins and magnesium, which are essential for women with PCOS. It's a fast, easy, and personalized meal that provides emotional benefits such as empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
Ingredients
1 cup quinoa (170g), 2 cups water (500ml), 1 cup chopped kale (67g), 1 cup chopped red bell pepper (149g), 1 cup chopped cucumber (104g), 1/2 cup chickpeas (82g), 1/2 avocado (100g), 2 tablespoons olive oil (30ml), 1 tablespoon lemon juice (15ml), Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water. 2. In a saucepan, bring water to a boil. Add quinoa and reduce heat to low, cover and simmer until quinoa is tender and water has been absorbed, about 15 minutes. 3. In a large bowl, combine the quinoa, kale, red bell pepper, cucumber, chickpeas, and avocado. 4. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper. 5. Drizzle the dressing over the quinoa mixture and toss to combine. Serve immediately or refrigerate until ready to serve.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 45 g | ||
| Protein 15 g | ||
| Omega 3 1.00 g | ||
| Chromium 2.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 100 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 200 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 2000 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 10 g | ||
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