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Lunch: PCOS-Friendly Blackberry and Walnut Salad
Grocery list: fresh blackberries, mixed salad greens, walnuts, feta cheese, olive oil, balsamic vinegar, salt, pepper. This salad has a low Glycemic Index due to the high fiber content of the blackberries and greens, and the healthy fats from the walnuts and olive oil.
This salad is not only delicious and easy to make, but it's also packed with nutrients that are beneficial for PCOS. The blackberries are high in fiber and antioxidants, which can help regulate blood sugar levels. The walnuts provide healthy fats and are a good source of magnesium, a mineral that can help improve insulin sensitivity. The feta cheese adds a touch of calcium and protein. This meal is a great way to feel empowered and in control of your PCOS management, while also enjoying a variety of flavors.
Prep Time: 10 mins
This recipe includes superfoods such as:
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2 cups of fresh blackberries (240g), 4 cups of mixed salad greens (120g), 1/2 cup of chopped walnuts (58g), 1/2 cup of crumbled feta cheese (75g), 2 tablespoons of olive oil (30ml), 1 tablespoon of balsamic vinegar (15ml), Salt and pepper to taste
Instructions
1. In a large bowl, combine the salad greens, blackberries, walnuts, and feta cheese. 2. In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper. 3. Drizzle the dressing over the salad and gently toss to combine. 4. Serve immediately.
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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 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 150 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 9 g | ||
| Polyunsaturated Fat 8 g | ||
| Saturated Fat 3 g | ||
| Sodium 400 mg | ||
| Sugar 10 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 8 g | ||
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