Apple and Gorgonzola Cheese Salad - PCOS-Friendly Recipe
This Apple and Gorgonzola Cheese Salad is a PCOS-friendly recipe with 150 calories, 2g protein, and 14g carbs per serving. Ready in 36 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Salad
- 2 large (8-oz) Braeburn apples, thinly sliced
- 2 Tbsp fresh lemon juice
- 1 large carrot, peeled and thinly sliced
- 8 cups mixed salad greens
- 1 small red onion, thinly sliced
- Vinaigrette
- 2 Tbsp fresh orange juice
- 2 Tbsp fresh lemon juice
- 1 Tbsp honey
- 2 tsp Dijon mustard
- 1/4 cup walnut oil
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Garnish
- 1/4 cup toasted walnut pieces
- 3 Tbsp crumbled Gorgonzola cheese
Instructions
- Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.
- Whisk together the orange and lemon juices, honey and mustard. Slowly add the oil in a thin stream, whisking constantly.
- Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.
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 Apple and Gorgonzola Cheese Salad contribute to your health goals:
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
- Honey: Use in moderation as part of a balanced PCOS diet
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Apple and Gorgonzola Cheese 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: Lemon, Honey, Apples.
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. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
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Frequently Asked Questions
Yes, this Apple and Gorgonzola Cheese Salad recipe is designed to be PCOS-friendly. At 150 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 36 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 2g protein (5%), 14g carbs, 10g fat. Plus 3g 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 150 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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