Sweet Onion, White Bean and Artichoke Dip - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tablespoons olive oil
- 1 small Vidalia or other sweet onion, chopped
- 1 ½ teaspoons sugar
- 4 garlic cloves, minced
- 1, 15-ounce can cannellini beans, drained and rinsed
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- pinch cayenne
- sea salt, to taste
- freshly ground black pepper, to taste
- 1, 15-ounce can artichoke hearts in water, drained
- ¼ cup rehydrated diced sun-dried tomatoes
Instructions
- Heat the oil in a skillet over medium-high heat. Add the onion, sugar, and garlic and sauté for 5 minutes.
- Add the mixture to a blender or food processor. Add the remaining ingredients and puree until smooth, but thick.
- MAKE IT GLUTEN-FREE: Make sure the ingredients are gluten-free and this recipe can be gluten-free.
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 Sweet Onion, White Bean and Artichoke Dip contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 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 Sweet Onion, White Bean and Artichoke Dip 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, Basil.
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. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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