Mediterranean Spelt Flatbread - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- ¾ cup warm water
- 1 package active dry yeast
- 1 egg
- ½ teaspoon salt (optional)
- 2 cups spelt flour, plus extra for dusting
- 1 yellow bell pepper, thinly sliced
- 1 cup grape tomatoes, halved
- 3 cups arugula
- 3 ounces reduced fat feta cheese
- 1½ tablespoons olive oil
- 2 tablespoons balsamic vinegar
- ¼ teaspoon ground black pepper
Instructions
- Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
- Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
- Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
- Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
- Pour the vegetable mixture evenly over the dough, leaving about ½ inch around the edge.
- Bake for 20 minutes, then cut into 8 pieces.
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 Mediterranean Spelt Flatbread contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Mediterranean Spelt Flatbread 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.
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