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: Fontina and Spinach Stuffed Portobello Caps
This recipe includes Portobello mushrooms, spinach, and fontina cheese, which are all low in glycemic index (GI). A grocery list would include: Portobello mushrooms, fresh spinach, fontina cheese, garlic, and olive oil.
This recipe is packed with nutrients beneficial for PCOS such as fiber, calcium, and iron. Fiber helps regulate blood sugar levels, while calcium and iron are essential for hormonal balance. The ingredients used are low in GI, making it an ideal meal for those with PCOS. It's quick and easy to prepare, providing a sense of control and empowerment over your diet.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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4 large Portobello mushroom caps, 2 cups of fresh spinach, 1 cup of fontina cheese, 2 cloves of garlic, 1 tablespoon of olive oil, Salt and pepper to taste
Instructions
1. Preheat your oven to 375°F (190°C). 2. Clean the mushroom caps and remove the stems. 3. Heat the olive oil in a pan and sauté the garlic until golden. 4. Add the spinach and cook until wilted. 5. Stuff each mushroom cap with the spinach and top with fontina cheese. 6. Bake for 15 minutes or until the cheese is bubbly and golden.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 250 kcal | ||
| Fat 15 g | ||
| Carbohydrate 18 g | ||
| Protein 12 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 300 mg | ||
| Sugar 3 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 4 g | ||
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