Summer Squash and Purple Potato Salad - PCOS-Friendly Recipe
This Summer Squash and Purple Potato Salad is a PCOS-friendly recipe with 90 calories, 3g protein, and 13g carbs per serving. Ready in 36 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 pound baby purple or red creamer potatoes, unpeeled, quartered
- 1/2 tsp sea salt, or to taste
- 2 medium (8 oz) yellow summer squash, unpeeled, and quartered lengthwise, cut crosswise into 1/2-inch pieces
- 6 green asparagus spears, thinly sliced into 1/4-inch "coins"
- 2/3 cup 4-3-2-1 Dressing
- 1 medium celery stalk, thinly sliced crosswise
- 1 small jalapeno pepper, with some seeds, minced
- 3 scallions, green and white parts, thinly sliced on the diagonal
- 3 Tbsp chopped fresh dill
Instructions
- Add the potatoes and salt to a large saucepan and cover with cold water, about 2 inches above the potatoes. Bring to a boil over high heat. Stir in the squash and asparagus, cover and reduce heat to medium-low. Cook until the potatoes are just tender, about 10 minutes.
- Drain the vegetable mixture, then immediately, while warm, add to the 4-3-2-1 dressing in a large bowl and stir gently to combine. Chill.
- Stir in the celery, jalapeno, scallions and dill. Adjust seasoning, and serve at room temperature or chill.
- Exchanges/Choices: 1/2 Starch, 1/2 Vegetable, 1 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 Summer Squash and Purple Potato Salad contribute to your health goals:
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Summer Squash and Purple Potato 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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Frequently Asked Questions
Yes, this Summer Squash and Purple Potato Salad recipe is designed to be PCOS-friendly. At 90 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 26 minutes and cook time is 10 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 90 calories, 3g protein (13%), 13g carbs, 4g fat. Plus 2g 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 90 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
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