Nuts and Seeds for PCOS: Complete Guide
Learn which nuts and seeds best support PCOS management through blood sugar control and hormone balance. Find practical ways to add them to your meals
Grocery List: - Wild-caught salmon - Coconut aminos (GI: 35) - Fresh ginger - Garlic - Rice vinegar - Cauliflower - Avocado oil - Green onions - Baby bok choy - Sesame seeds - Salt and pepper GI Information: - Meal features low-glycemic ingredients - Cauliflower rice replaces high-GI white rice - Healthy fats and protein help maintain stable blood sugar
This PCOS-friendly recipe is rich in omega-3 fatty acids from wild-caught salmon, which helps reduce inflammation and support hormone balance. Cruciferous vegetables (cauliflower and bok choy) contain compounds that support healthy estrogen metabolism. The meal is naturally low in glycemic load, helping to manage insulin resistance common in PCOS. Ginger and garlic provide anti-inflammatory benefits, while sesame seeds offer zinc and calcium for hormone health. The combination of healthy fats and protein helps maintain stable blood sugar levels. Rich in essential nutrients for PCOS management: omega-3s (hormone balance), zinc (fertility), vitamin D (from salmon), B vitamins (energy metabolism), and fiber (blood sugar control). The use of coconut aminos instead of soy sauce provides flavor while avoiding potential hormone-disrupting effects of high soy consumption.
This recipe includes superfoods such as:
For the salmon:
- 14 oz (400g) wild-caught salmon fillets
- 2 tbsp (30ml) coconut aminos
- 1 tbsp (15ml) sesame oil
- 2 inches (5cm) fresh ginger, grated
- 2 cloves garlic, minced
- 1 tbsp (15ml) rice vinegar
For the cauliflower rice:
- 14 oz (400g) cauliflower, riced
- 2 tbsp (30ml) avocado oil
- 1 tbsp (15g) minced ginger
- 2 green onions, sliced
- 1 tbsp (15ml) coconut aminos
For the bok choy:
- 8 oz (225g) baby bok choy, halved
- 2 tbsp (30ml) avocado oil
- 2 cloves garlic, sliced
- 1 tbsp (15g) sesame seeds
- Salt and pepper to taste
1. Marinate salmon in coconut aminos, sesame oil, ginger, garlic, and rice vinegar for 20 minutes.
2. Process cauliflower in food processor until rice-sized pieces form.
3. Heat avocado oil in a large pan, add ginger and green onions, sauté for 1 minute.
4. Add cauliflower rice, cook for 5-7 minutes until tender, finish with coconut aminos.
5. In another pan, heat avocado oil and sauté garlic until fragrant.
6. Add bok choy, cut side down, cook 3-4 minutes each side until tender-crisp.
7. Preheat oven to 400°F (200°C).
8. Place salmon on parchment-lined baking sheet, bake 12-15 minutes.
9. Sprinkle bok choy with sesame seeds.
10. Plate cauliflower rice, top with salmon and serve with bok choy.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 485 kcal | ||
Fat 26 g | ||
Carbohydrate 28 g | ||
Protein 39 g | ||
Omega 3 2.80 g | ||
Chromium 0.75 mg | ||
Zinc 14.00 mg | ||
Vitamin D 6.00 mcg | ||
Magnesium 165.00 mg | ||
B Vitamins 4.80 mg | ||
Iron 4.2 mg | ||
Calcium 145 mg | ||
Cholesterol 82 mg | ||
Monounsaturated Fat 11 g | ||
Polyunsaturated Fat 8 g | ||
Saturated Fat 4 g | ||
Sodium 620 mg | ||
Sugar 5 g | ||
Potassium 890 mg | ||
Vitamin A 5200 mcg | ||
Vitamin C 95 mg | ||
Fiber 7 g |
Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:
Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.
Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.
Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.
Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!
Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.
Unlock Your PCOS Freedom Now.
Learn which nuts and seeds best support PCOS management through blood sugar control and hormone balance. Find practical ways to add them to your meals
Discover how sea vegetables can support PCOS management with their rich mineral content, including iodine and zinc - learn practical ways to add them to meals
Discover how the Zero Belly diet impacts PCOS symptoms, weight management, and hormonal balance - a comprehensive analysis of benefits and drawbacks.
Discover how KnoWell PCOS offers a holistic approach to managing PCOS symptoms through lifestyle changes, diet, and personalized wellness strategies.
Discover how grouper fish can benefit PCOS management with its rich protein, vitamins, and minerals. Learn preparation tips and nutritional facts.
Discover how PCOS affects liver health and learn practical ways to support your liver through diet and lifestyle changes.
Discover practical freezer-friendly PCOS meals for easy meal prep that help manage symptoms and save time. Perfect for busy women with PCOS.
Discover how to choose the right PCOS multivitamin supplement, understand key nutrients, and optimize your supplementation for better symptom management.
Discover satisfying, PCOS-friendly ice cream alternatives that help manage blood sugar while still enjoying sweet treats. Includes easy recipes and tips.