Hormone Balance: Purslane and Citrus Bowl

This Hormone Balance: Purslane and Citrus Bowl is a PCOS-friendly recipe with 350 calories, 10g protein, and 45g carbs per serving. Ready in 15 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

10g Protein

45g Carbs

15g Fat

This recipe includes a grocery list of fresh purslane, a large orange, a large grapefruit, olive oil, honey, and lemon juice. The Glycemic Index (GI) for the main ingredients is low, making this a great option for those with PCOS.

Ingredients

Servings 2

2 cups of fresh purslane (washed and chopped)
1 large orange (peeled and segmented)
1 large grapefruit (peeled and segmented)
1 tablespoon of olive oil, Salt to taste
1 tablespoon of honey
1 tablespoon of lemon juice

Instructions

In a large bowl, combine the purslane, orange segments, and grapefruit segments.
In a small bowl, whisk together the olive oil, honey, lemon juice, and salt.
Drizzle the dressing over the salad and gently toss to combine.
Serve immediately.

This Hormone Balance: Purslane and Citrus Bowl is a refreshing salad that's packed with nutrients beneficial for PCOS. Purslane is rich in omega-3 fatty acids, which can help reduce inflammation associated with PCOS. Citrus fruits provide a good source of fiber and vitamin C, which can help regulate insulin levels. This recipe is quick and easy to prepare, providing a sense of empowerment and control over your diet. Regular updates and variety in recipes can help keep your meal planning exciting and personalized.

Why this Hormone Balance: Purslane and Citrus Bowl works for PCOS

The 45g of carbohydrates here come paired with 5g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.

Fat makes up about 39% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Hormone Balance: Purslane and Citrus Bowl that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

At 100mg of sodium per serving, this Hormone Balance: Purslane and Citrus Bowl fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Grapefruit, Honey.

Grapefruits are rich in folic acid. One grapefruit will give you 8% of your daily needs of folic acid. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overal...

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Frequently Asked Questions

Is Hormone Balance: Purslane and Citrus Bowl good for PCOS?

Yes, this Hormone Balance: Purslane and Citrus Bowl recipe is designed to be PCOS-friendly. At 350 calories per serving with 10g 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 Hormone Balance: Purslane and Citrus Bowl?

This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 10g protein (11%), 45g carbs, 15g 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 350 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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