Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: PCOS-Friendly Goat Cheese Salad
This salad is a great source of protein, healthy fats, and fiber. The goat cheese provides a creamy contrast to the crisp salad greens and juicy cherry tomatoes. The walnuts add a nice crunch and are a good source of omega-3 fatty acids. The dressing is a simple mix of olive oil and balsamic vinegar. This recipe is easy to make and can be customized to your taste. Grocery list: salad greens, goat cheese, cherry tomatoes, walnuts, olive oil, balsamic vinegar, salt, pepper.
This salad is not only delicious but also packed with nutrients that are beneficial for PCOS. The goat cheese is a good source of calcium and protein. The walnuts provide omega-3 fatty acids, which can help reduce inflammation. The salad greens and cherry tomatoes are low in calories and high in fiber, which can help manage weight and blood sugar levels. The olive oil is a good source of monounsaturated fats, which can help improve insulin sensitivity. This recipe is easy to make and can be customized to your taste, giving you control over your diet and helping you feel empowered.
Prep Time: 10 mins
This recipe includes superfoods such as:
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2 cups of mixed salad greens (US), 60 grams of goat cheese (US), 1/2 cup of cherry tomatoes (US), 1/4 cup of walnuts (US), 1 tablespoon of olive oil (US), 1 tablespoon of balsamic vinegar (US), Salt and pepper to taste
Instructions
1. Rinse and dry the salad greens. 2. Slice the cherry tomatoes in half. 3. Crumble the goat cheese. 4. Toast the walnuts in a dry pan until fragrant. 5. Combine the olive oil and balsamic vinegar to make a dressing. 6. Toss the salad greens, cherry tomatoes, goat cheese, and walnuts with the dressing. 7. Season with salt and pepper to taste. 8. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 20 g | ||
| Carbohydrate 25 g | ||
| Protein 15 g | ||
| Omega 3 2.50 g | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 7 g | ||
| Sodium 200 mg | ||
| Sugar 5 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 5 g | ||
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