PCOS Gut Flora: Mixed Vegetable Kimchi - PCOS-Friendly Recipe

Prep: 30 min

Servings: 2

Snack

This PCOS Gut Flora: Mixed Vegetable Kimchi is a PCOS-friendly recipe with 35 calories, 2g protein, and 7g carbs per serving. Ready in 30 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

35 Calories

2g Protein

7g Carbs

0.5g Fat

Grocery list: Napa cabbage, daikon radish, green onions, Korean red pepper flakes, fish sauce, garlic, ginger, sugar, sea salt. The GI of cabbage is very low, making it a great choice for PCOS.

Ingredients

1 Napa cabbage (2 lbs or 0.9 kg)
1 daikon radish (1 lb or 0.45 kg)
1 bunch of green onions
1 cup of Korean red pepper flakes
1/4 cup of fish sauce
1/4 cup of minced garlic
2 tablespoons of minced ginger
1 teaspoon of sugar
8 cups of water
1/2 cup of sea salt

Instructions

Cut the cabbage into quarters and remove the cores. Cut each quarter into 2-inch wide strips.
Dissolve the sea salt in the water. Soak the cabbage in the salt water for 2 hours.
While the cabbage is soaking, prepare the other vegetables. Peel and cut the daikon radish into matchsticks. Chop the green onions into 1-inch pieces.
Prepare the kimchi paste by mixing the fish sauce, minced garlic, minced ginger, sugar, and Korean red pepper flakes.
After 2 hours, rinse the cabbage under cold water 3 times.
Mix all the ingredients with the kimchi paste.
Pack the kimchi into a clean jar, pressing down on it until the brine rises to cover the vegetables. Leave at least 1 inch of headspace.
Seal the jar. Let it sit at room temperature for 1 to 5 days.
Store in the fridge before serving.

This Mixed Vegetable Kimchi is a gut-healthy, PCOS-friendly snack that's packed with probiotics. It's low in calories and carbs, making it a great choice for weight management. The cabbage and radish are high in fiber, which can help regulate blood sugar levels. The fermented nature of kimchi also provides a boost to gut health, which is crucial for managing PCOS symptoms. The Korean red pepper flakes provide a dose of capsaicin, which can help boost metabolism and aid in weight loss.

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Frequently Asked Questions

Is PCOS Gut Flora: Mixed Vegetable Kimchi good for PCOS?

Yes, this PCOS Gut Flora: Mixed Vegetable Kimchi recipe is designed to be PCOS-friendly. At 35 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Gut Flora: Mixed Vegetable Kimchi?

This recipe takes about 30 minutes total. Prep time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 35 calories, 2g protein (23%), 7g carbs, 0.5g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Snack with PCOS?

Yes, this recipe works well as a PCOS-friendly Snack. At 35 calories, it fits within typical PCOS meal plan targets for Snack. 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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