Creamy Wheat Berry Porridge - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup wheat berries
- 2 tbsps poppy seeds
- 1/4 cup chopped walnuts
- 1/2 cup light sour cream
- 4 packets sweetener
Instructions
- Pick through the wheat berries to remove sticks and debris, rinse in cold water and place in a slow cooker, cover with 6 cups of water and set on slow for 6-8 hours.
- While the berries are on their last hour or so, cover the poppy seeds in about 1/2 cup of boiling water and let soak for 30 minutes. Drain poppy seeds and place in a blender with the sour cream. Pulse on high for 30 to 60 seconds, or until you can see that all the seeds are broken down in to small particles.
- While the poppy seeds are soaking, chop walnuts and toast on a piece of foil in the oven at 350 °F (175 °C) for 10 minutes. Let nuts cool while you are prepping the rest of the dish.
- Drain wheat berries, combine with poppy seed and sour cream mixture, add the Splenda, mix well until thoroughly combined. Sprinkle each serving with walnuts, serve warm.
- Note: one serving is about 1 cup of wheat berry mixture with approximately 1 tablespoon of chopped toasted nuts (pictured in the photo). You can substitute 4 tablespoons of honey or sugar for Splenda, but add that in to your calories.
- Note: wheat Berries can be found in the health food or bulk section of most supermarkets. If your store doesn't carry them check nearest Whole Foods or Trader Joe's.
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 Creamy Wheat Berry Porridge contribute to your health goals:
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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. 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 Creamy Wheat Berry Porridge 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: Poppy Seeds, Nuts, Walnuts.
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