Garlic Sautéed Spinach and Kale - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 1/2 Tbsp olive oil
- 3 cloves garlic, minced
- 12 oz baby spinach
- 8 oz kale, chopped
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 4 tsp apple cider vinegar
Instructions
- Heat the olive oil in a large pot over medium-high heat. Add the garlic and sauté for 30 seconds.
- Add the remaining ingredients to the pot; mix well.
- Reduce the heat to low, cover, and cook for 5-7 minutes.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
- Choices/Exchanges: 1 Nonstarchy 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 Garlic Sautéed Spinach and Kale contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 Garlic Sautéed Spinach and Kale 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: Kale, Spinach, Apple Cider Vinegar.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial...
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