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.
Dinner: Cheesy Spaghetti Squash Boats with Ricotta
Grocery list: Spaghetti squash, olive oil, salt, black pepper, ricotta cheese, mozzarella cheese, Parmesan cheese, garlic, dried oregano, red pepper flakes, fresh basil. Low GI ingredients: Spaghetti squash, olive oil, ricotta cheese, mozzarella cheese, Parmesan cheese.
This Cheesy Spaghetti Squash Boats with Ricotta recipe is a perfect PCOS-friendly meal. It's packed with fiber from the squash, which helps with digestion and keeps you feeling full. The cheeses provide a good source of calcium and protein, essential for bone health and muscle function. The olive oil is a great source of monounsaturated fats, which can help reduce inflammation and improve heart health. The low GI of the ingredients helps maintain steady blood sugar levels, which is crucial for managing PCOS. Enjoy this delicious and nutritious meal that empowers you to take control of your health.
Prep Time: 15 mins
Cook Time: 60 mins
Total Time: 75 mins
This recipe includes superfoods such as:
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1 medium spaghetti squash (about 2 pounds), 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1 cup ricotta cheese, 1/2 cup shredded mozzarella cheese, 1/4 cup grated Parmesan cheese, 2 cloves garlic, minced, 1/2 teaspoon dried oregano, 1/4 teaspoon red pepper flakes, 2 tablespoons chopped fresh basil
Instructions
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place cut side down on a baking sheet and roast for 40-45 minutes until tender. 2. While the squash is roasting, mix together the ricotta, mozzarella, Parmesan, garlic, oregano, and red pepper flakes. 3. Once the squash is cool enough to handle, use a fork to scrape the insides to create spaghetti-like strands. Leave the strands in the squash shells. 4. Divide the cheese mixture between the squash halves and mix it with the spaghetti strands. 5. Return the squash to the oven and bake for another 10-15 minutes until the cheese is melted and bubbly. 6. Top with fresh basil before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 450 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 800 mg | ||
| Sugar 6 g | ||
| Potassium 400 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 7 g | ||
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