Mediterranean Diet Adaptations for PCOS Management
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Snack: Creamy Feta and Spinach Dip with Artichokes for PCOS
Grocery list: fresh spinach, artichoke hearts, feta cheese, Greek yogurt, garlic, olive oil, salt, pepper. This recipe has a low Glycemic Index due to the high fiber content in the spinach and artichokes.
This Creamy Feta and Spinach Dip with Artichokes is a perfect PCOS-friendly snack. It's packed with calcium, fiber, and iron which are crucial for managing PCOS symptoms. The low GI helps in maintaining a stable blood sugar level. The recipe is easy and quick to prepare, providing a sense of control and optimism. Enjoy this delicious and nutritious dip for a healthier lifestyle.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 cup of fresh spinach (30g), 1/2 cup of artichoke hearts (120g), 1/2 cup of feta cheese (75g), 1/4 cup of Greek yogurt (60g), 2 cloves of garlic, 1 tablespoon of olive oil (15ml), Salt and pepper to taste
Instructions
1. Preheat the oven to 375°F (190°C). 2. In a pan, sauté the garlic in olive oil until golden. 3. Add the spinach and artichoke hearts, cook until wilted. 4. In a bowl, mix the spinach, artichoke hearts, feta cheese, and Greek yogurt. Season with salt and pepper. 5. Transfer the mixture to a baking dish and bake for 20 minutes or until golden and bubbly. 6. Serve warm with whole grain crackers or vegetable sticks.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 10 g | ||
| Carbohydrate 15 g | ||
| Protein 7 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 4 g | ||
| Sodium 300 mg | ||
| Sugar 2 g | ||
| Potassium 200 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 15 mg | ||
| Fiber 3 g | ||
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