Kale and Quinoa Salad - PCOS-Friendly Recipe
This Kale and Quinoa Salad is a PCOS-friendly recipe with 155 calories, 5g protein, and 21g carbs per serving. Ready in 51 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup tri-colored quinoa (or any one color of quinoa)
- 1½ cups water
- ¼ cup white balsamic or white raspberry balsamic vinegar
- 1 clove garlic, grated or minced
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 tablespoon chopped fresh parsley
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ¼ cup extra virgin olive oil
- 4 cups chopped fresh kale leaves
- ¼ cup dried cranberries
- 2 tablespoons sunflower seeds
- 3 ounce package reduced-fat crumbled feta cheese
Instructions
- Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
- In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
- In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
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 Kale and Quinoa Salad contribute to your health goals:
- Quinoa: Has a lower glycemic index than most grains, making it ideal for 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
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 Kale and Quinoa 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: Sunflower Seeds, Kale, Cranberries, Honey.
Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium. Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Researchers believe that cranberries contain substanc...
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Frequently Asked Questions
Yes, this Kale and Quinoa Salad recipe is designed to be PCOS-friendly. At 155 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 51 minutes total. Prep time is 26 minutes and cook time is 25 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 155 calories, 5g protein (13%), 21g carbs, 17g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 155 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 10 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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