Blood Sugar Control: Rocket and Pear Salad - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Lunch

This Blood Sugar Control: Rocket and Pear Salad is a PCOS-friendly recipe with 180 calories, 5g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

180 Calories

5g Protein

20g Carbs

12g Fat

Grocery list: Rocket, ripe pear, walnuts, feta cheese, olive oil, balsamic vinegar, salt, and pepper. The pear in this recipe has a low GI, which is beneficial for blood sugar control.

Ingredients

2 cups of rocket (arugula)
1 ripe pear
1/4 cup of walnuts
1/4 cup of feta cheese
2 tablespoons of olive oil
1 tablespoon of balsamic vinegar, Salt and pepper to taste

Instructions

Wash and dry the rocket.
Slice the pear into thin pieces.
Toast the walnuts in a dry pan until fragrant.
Crumble the feta cheese.
In a large bowl, combine the rocket, pear, walnuts, and feta.
In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper.
Drizzle the dressing over the salad and toss to combine.

This salad is not only delicious but also packed with nutrients that are beneficial for PCOS. The pear has a low GI, which helps control blood sugar levels. The walnuts provide omega-3 fatty acids, which can reduce inflammation. The feta cheese is a good source of calcium, which is important for bone health. The rocket is rich in iron and vitamins A and C. This recipe is quick and easy to prepare, making it perfect for a healthy lunch.

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Frequently Asked Questions

Is Blood Sugar Control: Rocket and Pear Salad good for PCOS?

Yes, this Blood Sugar Control: Rocket and Pear Salad recipe is designed to be PCOS-friendly. At 180 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make Blood Sugar Control: Rocket and Pear Salad?

This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 180 calories, 5g protein (11%), 20g carbs, 12g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 180 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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