4-3-2-1 Dressing - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 cup plain fat-free Greek yogurt (4 tablespoons)
- 3 Tbsp mayonnaise
- 2 Tbsp whole-grain mustard
- Juice of 1/2 small lemon (1 Tbsp)
- 1/2 tsp sea salt, or to taste
- 1/2 tsp freshly ground black pepper, or to taste
Instructions
- Whisk together the yogurt, mayonnaise, mustard, lemon juice, salt and pepper. Makes 2/3 cup. Enjoy with Summer Squash and Purple Potato Salad.
- Exchanges/Choices: 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 4-3-2-1 Dressing contribute to your health goals:
- 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
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 4-3-2-1 Dressing 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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