PCOS-Supporting Mustard Green Kimchi

This PCOS-Supporting Mustard Green Kimchi is a PCOS-friendly recipe with 100 calories, 2g protein, and 20g carbs per serving. Ready in 15 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

100 Calories

2g Protein

20g Carbs

1g Fat

This recipe requires mustard greens, sea salt, ginger, garlic, sugar, gochugaru, and water. The greens are low in calories and high in fiber, making them a great choice for a PCOS-friendly diet. The gochugaru gives this kimchi a low GI.

Ingredients

Servings 2

1 pound of mustard greens
1/4 cup of sea salt
1 tablespoon of grated ginger
3 cloves of garlic
1 teaspoon of sugar
3 tablespoons of gochugaru (Korean red pepper flakes)
1/2 cup of water

Instructions

Rinse the mustard greens and chop into bite-sized pieces.
Dissolve the sea salt in a bowl of water and soak the greens for 2 hours.
Rinse the greens and drain.
Mix the ginger, garlic, sugar, gochugaru, and water to make a paste.
Mix the paste with the greens thoroughly.
Pack the mixture into a jar, pressing down to remove air bubbles.
Let it ferment at room temperature for 2-3 days.

This PCOS-supporting Mustard Green Kimchi is a great snack that can help manage your symptoms. The mustard greens are high in fiber and low in calories, which can help with weight management. The gochugaru gives this kimchi a low GI, which is important for managing blood sugar levels. Plus, the fermentation process increases the bioavailability of nutrients, making this a nutrient-dense choice.

Why this PCOS-Supporting Mustard Green Kimchi works for PCOS

At 20g of carbohydrates per serving, this PCOS-Supporting Mustard Green Kimchi is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.

A PCOS-friendly snack like this PCOS-Supporting Mustard Green Kimchi should include protein or fat, not carbohydrates alone. Carb-only snacks (fruit, crackers, granola bars) spike blood sugar then crash it within 60-90 minutes, leaving you hungrier and more reactive to whatever comes next.

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Frequently Asked Questions

Is PCOS-Supporting Mustard Green Kimchi good for PCOS?

Yes, this PCOS-Supporting Mustard Green Kimchi recipe is designed to be PCOS-friendly. At 100 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-Supporting Mustard Green Kimchi?

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: 100 calories, 2g protein (8%), 20g carbs, 1g 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 100 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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