Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Lunch: Pear, Ricotta and Pine Nut Cake
The combination of golden raisins, pine nuts and orange zest gives this cake a uniquely Sicilian flair. Keep in mind that those same flavors make a great addition to savory whole-grain rice pilafs as well.
This recipe includes superfoods such as:
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3/4 lb skim milk ricotta
2/3 cup raw agave nectar
4 large egg whites
1/4 cup natural sugar
1 cup golden raisins, soaked in 3/4 cup orange juice for 20 minutes
6 oz pine nuts
Grated zest of 2 oranges
6 large egg yolks, whisked until foamy
4 large pears, peeled, diced or grated in a food processor, and drained of excess liquid
2 Tbsp confectioners’ sugar (for garnish)
Instructions
Preheat oven to 350° F. Grease and flour a 10-inch springform pan.
Place the ricotta and agave nectar in a large bowl and mix until ricotta is smooth.
Beat the egg whites on high speed with sugar until stiff peaks form.
Drain the raisins, pat them dry and dice them. Add the pine nuts, orange zest, raisins, egg yolks and pears to the ricotta mixture, and mix with a wooden spoon until incorporated.
Fold egg whites into ricotta mixture with a spatula, stirring clockwise. (Start at the “3 o’clock” position and turn your wrist counterclockwise until you reach the same point.) Continue folding in the egg whites just until they are incorporated and the mixture is smooth.
Pour the mixture into the prepared pan and hit pan on the counter a few times to release air bubbles. Position a rack in the center of the oven, and bake cake until a knife inserted in the top comes out clean, 40-50 minutes.
Cool to room temperature, sprinkle with confectioners’ sugar and cut into thin wedges to serve.
Choices: 1 Fruit, 1/2 Carbohydrate, 2 Fat
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Serving Size: 18
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 10 g | ||
| Carbohydrate 27 g | ||
| Protein 6 g | ||
| Cholesterol 65 mg | ||
| Saturated Fat 2 g | ||
| Sodium 35 mg | ||
| Sugar 19 g | ||
| Fiber 3 g | ||
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