Whole Wheat Sweet Potato Pancakes - Foodie Recipe - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/3 cup old-fashioned, rolled oats
- 1/3 cup wheat germ
- 1 cup non-fat plain Greek yogurt
- 1 whole egg
- 2 egg whites
- 1 teaspoon vanilla
- 1 cup skim milk
- 1 cup mashed sweet potatoes
- 1 cup whole wheat flour
- 1 1/2 teaspoons baking powder
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 2 teaspoons cinnamon
- 1/3 cup Splenda
- Cooking spray
Instructions
- In a medium bowl, combine oats, wheat germ, and yogurt. Let stand until oats soften. Mix in egg, egg whites, vanilla, skim milk and mashed sweet potato.
- In a large bowl, mix together whole-wheat flour, baking powder, baking soda, salt, cinnamon, and Splenda.
- Make a well in the center of the dry ingredients. Pour entire wet mixture into the well and fold together until completely incorporated.
- Coat a griddle or non-stick skillet with cooking spray and heat over medium heat. Use 1/3 cup batter for each pancake and cook until brown on bottom and some bubbles begin to break around edges. Turn pancake over and cook until brown and slightly firm to the touch in the center.
- Repeat procedure for remaining 9 pancakes.
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 Whole Wheat Sweet Potato Pancakes - Foodie Recipe contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation 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 Whole Wheat Sweet Potato Pancakes - Foodie Recipe 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, Wheat Germ.
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). Wheatgerm...
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