Slow Cooker Pork and Pumpkin Stew - PCOS-Friendly Recipe
This Slow Cooker Pork and Pumpkin Stew is a PCOS-friendly recipe with 150 calories, 14g protein, and 15g carbs per serving. Ready in 88 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 16 oz pork shoulder, trimmed of all visible fat, cut into 1-inch cubes
- 1/2 tsp ground black pepper
- 1 tsp salt-free seasoning, such as Mrs. Dash
- 1 Tbsp olive oil
- 2 Tbsp tomato paste
- 1 cup low-sodium beef broth
- 1/4 tsp cinnamon
- 1 onion, peeled, large dice
- 4 celery stalks, large dice
- 3 carrots, peeled, large dice
- 1 small sugar/pie pumpkin, peeled, seeded, large dice
- 4 cloves of garlic, minced
- 4 sprigs of thyme
- 1 bay leaf
- 1 (14.5-oz) can black beans, drained and rinsed
Instructions
- Season the cubed pork with the pepper and salt-free seasoning.
- Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
- Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
- Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
- Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
- Chef Tip: Substitute any winter squash or sweet potato for the pumpkin in this recipe.
- Recipe Cost: $7.49
- Choices: 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein
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 Slow Cooker Pork and Pumpkin Stew contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Black bean: Support blood sugar control and provide sustained energy
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in 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 Slow Cooker Pork and Pumpkin Stew 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: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Slow Cooker Pork and Pumpkin Stew recipe is designed to be PCOS-friendly. At 150 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 88 minutes total. Prep time is 28 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 14g protein (37%), 15g carbs, 4g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 150 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment