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: Keto Flatbread Pizza with Pesto and Mozzarella
This Keto Flatbread Pizza is a great low-carb, high-fat meal option that's perfect for those with PCOS. The almond and coconut flours used in the flatbread have a low glycemic index, which can help regulate blood sugar levels. The pesto, mozzarella, and veggies add a burst of flavor and nutrients. Grocery list: almond flour, coconut flour, psyllium husk powder, baking powder, sea salt, olive oil, pesto, mozzarella cheese, cherry tomatoes, black olives, red onion.
This Keto Flatbread Pizza is not only delicious but also packed with nutrients that are beneficial for those with PCOS. The high fiber content from the almond and coconut flours and psyllium husk can help regulate blood sugar levels, which is crucial for managing PCOS. The monounsaturated fats from the olive oil and olives are heart-healthy and can help reduce inflammation. The calcium and vitamin D from the mozzarella cheese are important for bone health. This recipe is a great way to enjoy a tasty meal while also taking care of your health.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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For the flatbread: 1/2 cup (120g) almond flour, 1/4 cup (60g) coconut flour, 2 tablespoons (30g) psyllium husk powder, 1/2 teaspoon (2.5g) baking powder, 1/4 teaspoon (1.25g) sea salt, 3/4 cup (180ml) boiling water, 1 tablespoon (15ml) olive oil. For the topping: 1/4 cup (60g) pesto, 1/2 cup (120g) shredded mozzarella cheese, 1/2 cup (120g) cherry tomatoes, halved, 1/4 cup (60g) black olives, sliced, 1/4 cup (60g) red onion, thinly sliced.
Instructions
1. Preheat your oven to 350F (175C). 2. In a bowl, mix together the almond flour, coconut flour, psyllium husk powder, baking powder, and sea salt. 3. Add the boiling water and olive oil to the dry ingredients and stir until a dough forms. 4. Roll out the dough between two pieces of parchment paper until it's about 1/4 inch thick. 5. Bake the flatbread in the preheated oven for about 15 minutes, or until it's firm and slightly golden. 6. Remove the flatbread from the oven and spread the pesto on top. 7. Sprinkle the mozzarella cheese over the pesto, then add the cherry tomatoes, black olives, and red onion. 8. Return the pizza to the oven and bake for another 10 minutes, or until the cheese is melted and bubbly. 9. Let the pizza cool for a few minutes before slicing and serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 400 kcal | ||
| Fat 30 g | ||
| Carbohydrate 10 g | ||
| Protein 20 g | ||
| Omega 3 0.50 g | ||
| Chromium 0.20 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 10 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 300 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 6 g | ||
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