PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
A simple quiche made with an egg and cottage cheese base.
This recipe includes superfoods such as:
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
4 oz low fat cottage cheese
2 large eggs
1 large egg white
5 oz spinach
1/2 can tomatoes
1/4 cup shredded non fat mozzarella cheese
1. Pre-heat oven to 375° F (200° C).
2. Thaw, rinse and dry frozen spinach.
3. Mix together 2 eggs and one egg white. Mix in cottage cheese, tomatoes (drained), spinach, and about half of the mozzarella cheese. Add Italian seasonings if desired.
4. Put mix in pie pan or 8x8" pan lightly sprayed with cooking spray (like Pam).
5. Place dish in oven for about 12-15 minutes, then top with remaining cheese and heat for an additional 2-3 minutes.
6. Let cool slightly before serving.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 184 kcal | ||
Fat 6.68 g | ||
Carbohydrate 7.98 g | ||
Protein 23.51 g | ||
Iron 32 mg | ||
Calcium 65 mg | ||
Cholesterol 218 mg | ||
Monounsaturated Fat 2.23 g | ||
Polyunsaturated Fat 0.86 g | ||
Saturated Fat 2.46 g | ||
Sodium 546 mg | ||
Sugar 2.73 g | ||
Potassium 516 mg | ||
Vitamin A 350 mcg | ||
Vitamin C 72 mg | ||
Fiber 2.9 g |
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