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Dinner: Ginger-Sesame Salmon with Cauliflower Rice and Bok Choy
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.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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Get it now →Ingredients
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
Instructions
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.
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Get it now →Nutrition Facts
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 | ||
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