Classic Italian Panzanella Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 medium tomatoes, cut into 1-inch cubes (or 2 cups cherry tomatoes, halved)
- 1/2 tsp fine sea salt
- 2 cups good quality Italian bread, such as multigrain Ciabatta
- 1 cup cucumber, quartered lengthwise and thinly sliced (about 1/2 an English cucumber)
- 2 stalks celery, sliced 1/2-inch thick
- 1 small red onion, cut in half and thinly sliced
- 1/4 tsp freshly ground black pepper
- 2 Tbsp red wine vinegar
- 2 Tbsp extra virgin olive oil
- 1/2 cup fresh basil leaves, torn into strips
- 1 cup flat Italian parsley leaves, roughly chopped
Instructions
- Place tomatoes in large salad bowl and sprinkle with salt. Let stand 5 minutes.
- Break up bread and add to tomatoes. Add remaining salad ingredients and mix well.
- Dietitian Tip: Look for a bread that has whole grain wheat flour listed first on the ingredient list.
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 Classic Italian Panzanella Salad contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and 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 Classic Italian Panzanella 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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