Berry Crisp - PCOS-Friendly Recipe
This Berry Crisp is a PCOS-friendly recipe with 210 calories, 3g protein, and 28g carbs per serving. Ready in 81 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking Spray
- 1 pound strawberries, sliced
- 1 pint blueberries
- 1 teaspoon grated lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons Splenda® Sugar Blend
- 1½ tablespoons corn starch
- 1 teaspoon cinnamon
- For the Crisp Topping:
- 1 cup oatmeal
- 1 tablespoon Splenda® Sugar Blend
- 3 tablespoons Splenda® Brown Sugar Blend
- ½ cup pecans, chopped
- 4 tablespoons trans-fat free margarine, diced
Instructions
- Preheat oven to 350 degrees F. Spray a 9-inch pie pan with cooking spray.
- In a medium bowl combine the berries, lemon zest, lemon juice, 2 tablespoons Splenda® Sugar blend, corn starch and cinnamon. Mix well and pour into pie pan.
- In another medium bowl, place all crisp topping ingredients (oatmeal through margarine). Work the margarine into the dry ingredients with your hands until it is crumbly.
- Sprinkle the crisp topping mixture evenly over the berries. Bake for 55 minutes or until the top is brown and the fruit is bubbly. Serve warm.
- MAKE IT GLUTEN-FREE: If you have celiac disease and your doctor has approved consumption of gluten-free oats, then you can buy certified gluten-free oats for this dish and make it 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 Berry Crisp contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Blueberr: Contain anthocyanins that may improve insulin sensitivity
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. 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 Berry Crisp 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: Cinnamon, Lemon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons ca...
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Frequently Asked Questions
Yes, this Berry Crisp recipe is designed to be PCOS-friendly. At 210 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 81 minutes total. Prep time is 26 minutes and cook time is 55 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 210 calories, 3g protein (6%), 28g carbs, 11g fat. Plus 4g 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 210 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 8 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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