Eggs Benedict Florentine - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 4 cups fresh baby spinach
- 1 clove garlic, minced
- 4 eggs, poached (see Chef Tip below)
- 1 egg yolk
- ½ teaspoon lemon juice
- 2 tablespoons low sodium vegetable broth
- ¼ cup non-fat, plain yogurt
- ¼ teaspoon salt (optional)
- Dash of ground black pepper
- 2 light, whole grain English muffins, split and lightly toasted
Instructions
- Add the cooking spray and oil to a sauté pan over medium heat. Sauté the spinach until wilted. Stir in the garlic and sauté 1 additional minute.
- Prepare a double boiler with a heat-proof bowl. Add the egg yolk, lemon juice, and vegetable broth, whisking constantly until hot but not curdled. Remove from heat and whisk in yogurt, salt (optional), and pepper.
- Top each English muffin half with ¼ of spinach mixture, one poached egg, and 2 tablespoons sauce.
- Chef Tip: Try poaching eggs in the microwave. Fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set but the yolk is still soft. Use a slotted spoon to transfer the egg to a plate.
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 Eggs Benedict Florentine contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 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 Eggs Benedict Florentine 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, Spinach.
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. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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