Navigating Ethiopian Cuisine with PCOS: Injera to Wat
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Lunch: Blueberry and Avocado Salad for PCOS Meal Prep
This Blueberry and Avocado Salad is a quick and easy meal packed with healthy fats, fiber, and antioxidants. Grocery list: fresh blueberries, ripe avocado, mixed salad greens, chopped walnuts, extra virgin olive oil, balsamic vinegar, salt, and pepper. Blueberries and avocado have a low Glycemic Index (GI), making them ideal for PCOS.
This Blueberry and Avocado Salad is not only delicious but also packed with nutrients beneficial for managing PCOS. The monounsaturated fats in avocado and olive oil help to regulate hormones and reduce inflammation. Blueberries are rich in antioxidants and have a low GI, which helps to maintain stable blood sugar levels. Walnuts provide a good source of omega-3 fatty acids, which are known to improve insulin resistance. This salad is a perfect choice for a quick and easy PCOS-friendly meal.
Prep Time: 15 mins
This recipe includes superfoods such as:
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Get it now →Ingredients
2 cups of fresh blueberries (300g), 1 ripe avocado (200g), 2 cups of mixed salad greens (60g), 1/4 cup of chopped walnuts (30g), 2 tablespoons of extra virgin olive oil (30ml), 1 tablespoon of balsamic vinegar (15ml), Salt and pepper to taste
Instructions
1. Rinse the salad greens and blueberries under cold water and pat dry. 2. Peel and slice the avocado. 3. In a large bowl, combine the salad greens, blueberries, and avocado slices. 4. Sprinkle the salad with chopped walnuts. 5. In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper. 6. Drizzle the dressing over the salad and toss gently to combine. 7. Serve immediately or refrigerate until ready to eat.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 20 g | ||
| Carbohydrate 30 g | ||
| Protein 10 g | ||
| Omega 3 2.50 g | ||
| Zinc 1.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 5 g | ||
| Sodium 200 mg | ||
| Sugar 15 g | ||
| Potassium 700 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 10 g | ||
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