Savory Mediterranean Oats - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup low-sodium vegetable broth
- 4 large sun-dried tomato halves, not oil-packed, thinly sliced (do not rehydrate)
- Pinch sea salt, or to taste
- 1/8 tsp freshly ground black pepper, or to taste
- 1/2 cup old-fashioned rolled oats
- 1 Tbsp minced fresh chives
- 3 Tbsp plain fat-free Greek yogurt
- 1 Tbsp thinly sliced fresh basil
- 1 Tbsp crumbled soft goat cheese
Instructions
- Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
- Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
- Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
- Exchanges/Choices: 2 Starch, 1 Vegetable, 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 Savory Mediterranean Oats contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 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 Savory Mediterranean Oats 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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