11 PCOS Friendly Recipes

Yes today topic is 11 Pcos friendly recipes. Diet and exercise are important parts of managing PCOS. This is because young women with PCOS often have higher levels of insulin (a hormone) in their blood, and many have trouble maintaining a healthy weight. Knowing the right foods to eat as well as the kinds of food to limit can improve the way you feel. It will also help you lose weight. Eating well, staying active, and maintaining a healthy weight (or losing even a small amount of weight if you’re overweight) can improve PCOS symptoms.

1.Easy Hummus

Ingredients: • 1 can chickpeas, drained and rinsed • 2/3 cup water • 3 tablespoons tahini • 1 large clove garlic • ½ teaspoon salt • 2 tablespoons oil (olive, canola, or vegetable) • 2 tablespoons lemon juice
Preparation: Place all ingredients in blender. Blend until creamy.
Makes about 8 servings
Tip: Serve with raw vegetables, whole wheat crackers, or whole wheat pita wedges.
Food Fact: Tahini is a paste made out of sesame seeds. It’s available at large supermarkets and specialty food stores

Nutrition Facts Servings Per Recipe 8
Amount per serving Calories 129 Calories from Fat 60 % Daily value Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 0mg 0% Sodium 314mg 13% Total Carbohydrate 14g 5% Dietary Fiber 3g 12% Sugars 0g Protein 4g
Vitamin A 0% Vitamin C 7% Calcium 4% Iron 7%

2.Tuna Melt

Ingredients: • 1 (6 ounce) can tuna in water, drained and mashed up • 2 whole wheat English muffins, split and toasted • 1/3 cup light canola mayonnaise • 4 tomato slices • 1½ tablespoons sweet pickle relish • 4 slices reduced–fat cheddar cheese • ½ tablespoon mustard • 2 teaspoons Tabasco sauce
Preparation: In a medium bowl combine tuna, mayonnaise, sweet pickle relish, mustard, and Tabasco sauce. Mix well. Spread ¼ of the tuna mixture on each muffin half. Top each serving witha piece of tomato and a slice of cheddar. Broil 4 to 5 minutes or until cheese melts.
Makes 4 servings

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 228 Calories from Fat 76 % Daily value Total Fat 8g 13% Saturated Fat 4g 19% Trans Fat 0g Cholesterol 27mg 9% Sodium 494mg 21% Total Carbohydrate 20g 7% Dietary Fiber 1g 5% Sugars 2g Protein 18g
Vitamin A 9% Vitamin C 6% Calcium 32% Iron 9%

3.Tomato & Mozzarella Pockets

 
Ingredients: • 2 whole wheat or soy pita bread rounds, cut in half to make 4 pockets • 2 ripe tomatoes, chopped • 4 tablespoons of olive oil • 4 (1 ounce) pieces of part–skim mozzarella cheese • 1 garlic clove, minced • 1 cup of fresh basil leaves, chopped • Salt and pepper
Preparation: Warm up the pita pockets in toaster or microwave. Place tomato, mozzarella, garlic, and basil in a bowl, sprinkle with salt and pepper to taste, and drizzle with olive oil. Place all ingredients in warmed pita pockets.
Makes 4 servings

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 299 Calories from Fat 168 % Daily value Total Fat 19g 29% Saturated Fat 5g 24% Trans Fat 0g Cholesterol 18mg 6% Sodium 350mg 15% Total Carbohydrate 23g 8% Dietary Fiber 4g 15% Sugars 4g Protein 11g
Vitamin A 23% Vitamin C 26% Calcium 24% Iron 8%

4.Vegetable Lentil Soup

Ingredients: • 2 medium carrots • 2 medium celery sticks • 1 medium onion • ¾ pound small red potatoes • 1 garlic clove • 2 tablespoons oil (olive, canola or vegetable) • 1 cup dry lentils • 1 small head escarole (about 1 pound) • 2 (14½ ounce) cans chicken broth (low–sodium or regular) • 1 (14½ to 16 ounce) can Italian–style stewed tomatoes • 3 cups water
Preparation: Dice carrots, celery, and onion; cut potatoes into ½–inch pieces; mince garlic. Set aside. Heat oil in a 5–quart Dutch oven or a large, heavy pot over medium–high heat, then add the carrots, celery, and onion and cook until tender, stirring occasionally. Add garlic and cook, stirring, just until garlic begins to brown. Stir in stewed tomatoes with their liquid, dry lentils, chicken broth, potatoes, and 3 cups water; stir with spoon to break up tomatoes. Bring to a boil and then reduce heat to low. Cover and simmer until lentils are tender, about 50 minutes. While soup is simmering, thinly slice escarole. Bring to a boil and then reduce heat to low. Just before serving, stir escarole into soup and cook, stirring occasionally, until escarole wilts.
Makes 5 servings
Tip: Serve this dish with a whole grain roll or bread stick.

Nutrition Facts Servings Per Recipe 5
Amount per serving Calories 318 Calories from Fat 65 % Daily value Total Fat 7g 11% Saturated Fat 1g 6% Trans Fat 0g Cholesterol 0mg 0% Sodium 294mg 12% Total Carbohydrate 49g 16% Dietary Fiber 18g 73% Sugars 8g Protein 17g
Vitamin A 131% Vitamin C 41% Calcium 14% Iron 33%

5.Tofu Bean Salad

Ingredients: • 1 package extra firm tofu, cubed • 2 cans kidney beans or chick peas, rinsed and drained • 1 small can sliced olives • ½ cup fresh parsley, chopped • 2 tablespoons oil (olive, canola, or other) • 1 tablespoon lemon juice or cider vinegar
Preparation: Put all ingredients into a bowl and mix well. Chill for a few hours and serve.
Makes 4 servings
Add–In: Toss in ¾ cup sliced almonds for extra calcium and fiber

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 378 Calories from Fat 141 % Daily value Total Fat 17g 35% Saturated Fat 2g 12% Trans Fat 0g Cholesterol 0mg 0% Sodium 911mg 38% Total Carbohydrate 38g 13% Dietary Fiber 16g 64% Sugars 1g Protein 24g
Vitamin A 4% Vitamin C 7% Calcium 62% Iron 31%

6.Scrambled Egg & Tomato Sandwich

Ingredients: • 4 slices of whole grain bread • 1 teaspoon butter • 2 cloves garlic, peeled and finely chopped (optional) • 2 tablespoons dried parsley • 1 cup egg substitute (or 4 eggs), lightly beaten • 2 large tomatoes, cored and finely diced • ¼ teaspoon salt • 1/8 teaspoon pepper • 12 fresh basil leaves or 1½ tablespoons dried basil • ½ cup low–fat cheddar cheese
Preparation: Place butter into a medium–sized pan over low heat. When the butter melts, add garlic, parsley and cook for 2–3 minutes. Add the eggs and stir slowly over low heat until set. Add salt and pepper. Lightly toast bread in toaster. Arrange and divide the egg mixture onto the 4 slices of toasted bread. Top each with basil leaves and sprinkle with cheese. Serve open–faced sandwiches immediately, with a fork and knife.
Makes 4 servings

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 188 Calories from Fat 49 % Daily value Total Fat 6g 9% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 6mg 2% Sodium 369mg 15% Total Carbohydrate 20g 7% Dietary Fiber 3g 13% Sugars 6g Protein 16g
Vitamin A 30% Vitamin C 29% Calcium 15% Iron 17%

7.Black & Blue Berry Smoothie

Ingredients: • 2 cups blackberries • 2 cups blueberries • 1 cup plain Greek yogurt • 1 cup 1% milk • 1 teaspoon vanilla extract • 2 cups ice
Preparation: Place all ingredients into a blender. Blend until smooth and foamy. Serve immediately.
Makes 4 serving

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 130 Calories from Fat 15 % Daily value Total Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 5mg 2% Sodium 50mg 2% Total Carbohydrate 23g 8% Dietary Fiber 5g 20% Sugars 16g Protein 9g
Vitamin A 4% Vitamin C 35% Calcium 15% Iron 4%

8.Ants on a Log

Ingredients: • 1 tablespoon peanut butter or soy nut butter • 1 stalk celery • Raisins
Preparation: Wash and cut off ends of celery. Dry with paper towel. Spread peanut butter or soy nut butter on each stick of celery. Top with a few raisins.
Makes 1 serving

Nutrition Facts Servings Per Recipe 1
Amount per serving Calories 146 Calories from Fat 68 % Daily value Total Fat 8g 12% Saturated Fat 2g 8% Trans Fat 0g Cholesterol 0mg 0% Sodium 129mg 5% Total Carbohydrate 17g 6% Dietary Fiber 2g 10% Sugars 10g Protein 4g
Vitamin A 6% Vitamin C 4% Calcium 4% Iron 4%

9.Grilled Salmon with Basil

Ingredients: • 4 salmon steaks (about 6 to 8 ounces each) • 2 tablespoons lemon juice • 2 tablespoons olive oil • 1 tablespoon fresh basil, chopped (or 1 teaspoon dried and crushed) • 4 lemon wedges
Preparation: In a small bowl, combine lemon juice, olive oil, and basil; brush on both sides of salmon. Grill at medium temperature 10 minutes per inch of thickness, or until fish flakes when tested with a fork and reaches an internal temperature of 145ºF. Serve with lemon wedges.
Makes 4 servings
Tip: Salmon is an excellent source of Omega–3 Fatty Acids, which have many health benefits.

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 303 Calories from Fat 157 % Daily value Total Fat 18g 27% Saturated Fat 3g 13% Trans Fat 0g Cholesterol 94mg 31% Sodium 75mg 3% Total Carbohydrate 1g 0% Dietary Fiber 0g 0% Sugars 0g Protein 34g
Vitamin A 2% Vitamin C 6% Calcium 2% Iron 8%

10.Fruit Salad

Ingredients: • ½ cup strawberries • ½ cup blueberries • ½ cantaloupe • ½ honeydew melon • 1 cup seedless watermelon, cubed • 1 banana, peeled and sliced • 1 kiwi, peeled and sliced
Preparation: Wash and drain the blueberries and strawberries. Carefully remove the green tops of the strawberries and cut them in half. Cut the melons in half and scoop out the seeds. Cut the seeded melon into cubes, or use a melon baller. Peel and slice the banana. Toss the melons, berries, and banana together. Top with sliced kiwi for garnish.
Makes 4 servings

Nutrition Facts Servings Per Recipe 4
Amount per serving Calories 147 Calories from Fat 6 % Daily value Total Fat 1g 1% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 41mg 2% Total Carbohydrate 37g 12% Dietary Fiber 4g 17% Sugars 29g Protein 2g
Vitamin A 54% Vitamin C 151% Calcium 3% Iron 4%

11.Chicken Stir–Fry

Ingredients: • 6 skinless, boneless chicken breasts, cut into bite–sized pieces • 2 large onions, chopped • 2 large bell peppers, diced • 1 cup broccoli florets • 1 carrot, sliced into thin half–moons • 2 cloves garlic, minced • Salt and pepper • 1 tablespoon canola oil • 3 cups cooked brown rice
Preparation: Cook rice according to box directions. While rice is cooking, heat the oil in a large skillet and fry the chicken; when cooked through, set chicken aside. Sautee garlic, onions, and bell pepper for about 5 minutes, then add the carrots and broccoli and sauté a few minutes more (until the broccoli is hot but not wilted). Add chicken back to the skillet, season with salt and pepper to taste. Serve ½ cup of warm brown rice topped with the chicken mixture.
Makes 6 servings

Nutrition Facts Servings Per Recipe 6
Amount per serving Calories 302 Calories from Fat 57 % Daily value Total Fat 6g 10% Saturated Fat 1g 6% Trans Fat 0g Cholesterol 73mg 24% Sodium 72mg 3% Total Carbohydrate 30g 10% Dietary Fiber 4g 14% Sugars 4g Protein 30g
Vitamin A 4% Vitamin C 79% Calcium 4% Iron 9%

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PCOS TIP: Stay positive! It can be very difficult to achieve visible results. Doing what’s right for your body IS doing something good, even if you don’t see a big change in your weight right away.