Super Foods Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup quinoa
- 6 oz (1 cup) shelled edamame
- Cilantro-Avocado Dressing
- 1/4 cup extra-virgin olive oil
- 1/2 lemon, juice only (about 2 Tbsp)
- 2 Tbsp orange juice, preferably fresh
- 1 avocado (use 1/4 in the dressing and dice the remaining 3/4 for salad)
- 1/8 cup coarsely chopped cilantro, or use parsley
- 1/4 tsp salt
- 1 clove garlic, peeled and halved
- 1 head (6 oz) Boston, butter, or Bibb lettuce, or use kale, baby arugula, or spring mix, chopped or torn, if necessary
- 1/2 orange bell pepper, cored and diced
- 2 Tbsp unsalted sunflower seeds, or use pecans or pistachios
Instructions
- Rinse and cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat.
- Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water.
- In a small food processor or blender, puree the oil, lemon and orange juices, 1/4 avocado, cilantro, salt and garlic.
- In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve immediately.
- Do Ahead Or Delegate: Cook the quinoa and the edamame, juice the orange, chop the cilantro, peel the garlic, prepare the dressing and dice the bell pepper.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 2 1/2 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Super Foods Salad contribute to your health goals:
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Super Foods Salad can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sunflower Seeds, Kale, Lemon.
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