Spiced Lentils with Spinach and Apples - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp butter
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tbsp ginger, minced
- 2 tsps dry mustard
- 1 tsp black pepper
- 1 tsp cayenne
- 1/2 tsp turmeric
- 1 tsp salt
- 1 tbsp canola oil
- 2 medium skinless tart apples. chopped
- 1 1/2 fl oz lemon juice
- 2 stalks medium celery, minced
- 3 cloves garlic
- 2 cups chopped onion
- 8 oz spinach, chopped
- 5 cups water
- 2 cups lentils
Instructions
- Heat the oil in a skillet, and melt in the butter. Add the onion, and cook over medium heat for about 15 minutes.
- Place the lentils and water in a large saucepan and bring to boil. Lower the heat, partially cover, and let simmer for 15 minutes.
- Add celery, cumin, mustard, ginger, coriander and turmeric to onion. Cook on medium-low heat for 10 minutes.
- Scrape all this into the lentils, add the lemon juice and garlic. Stir. Simmer, partially covered, for 10 minutes - until lentils are tender.
- Stir in the salt, black pepper, cayenne, spinach, and apples. Cook for a few minutes - until spinach is wilted and the apples begin to soften.
- Serve hot.
- Note: recipe based on Mollie Katzen's Enchanted Broccoli Forest.
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 Spiced Lentils with Spinach and Apples contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Turmeric: Research suggests curcumin may improve insulin resistance in PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 Spiced Lentils with Spinach and Apples 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, 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. 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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