Polycystic Ovarian Syndrome (PCOS) is a condition that affects how the ovaries work. It's complex, with people experiencing the condition in different ways and with different symptoms. But we do know that those with PCOS often have irregular menstrual cycles, high androgens (like testosterone) and insulin-resistance. A PCOS-friendly diet can help manage symptoms, so add this nutrient-rich recipe to your meal plan.
Learn More About What PCOS Is and How It's Diagnosed →
Key nutrients for PCOS diet:
- Lean protein
- Fiber
- Balanced carbohydrates
- Healthy fats
Eating the right ratio of balanced and complex carbohydrates in tandem with proteins and healthy fats can help to stabilize blood sugar levels, while fiber contributes to better digestion and can improve insulin sensitivity.
This recipe focuses on fiber and protein and is a delicious (and easy!) way to support your PCOS management with wholesome and healthy food choices.
6 Tips to Manage PCOS Naturally →
(This is not meant to replace medical advice and any dietary changes should be discussed with your healthcare provider.)
PCOS-Friendly Quinoa Chickpea Bowl
Ingredients:
- 1 can chickpeas, rinsed
- ½ cup quinoa
- 2 cups broccoli florets
- 2 cups kale, stem and rib removed, torn into small pieces
- 1 cup shredded carrots
- 2 tbsp. olive oil
- ¼ cup extra virgin olive oil
- Sea salt
- Black pepper
- ¼ cup tahini
- 2 tbsp. Dijon mustard
- 2 tsp. maple syrup
- Juice of ½ lemon
- 2 tbsp. ice cold water
Method:
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Preheat oven to 350 degrees Fahrenheit.
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Prepare one sheet pan by lining it with parchment paper.
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Prepare your chickpeas by rinsing with a fine-mesh sieve and place on your baking sheet.
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You can add your broccoli and kale to the same baking sheet.
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Toss everything with 2 tbsp. olive oil, salt and pepper. Place in the oven and roast for 30 minutes.
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Prepare your quinoa by rinsing under a fine-mesh sieve. Then place in a pot with 1 cup water. Bring to a boil and then reduce to a simmer. Cover with a lid and let cook for 20 minutes.
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Meanwhile, prepare your dressing by mixing tahini, Dijon, maple syrup, lemon juice, ice cold water and salt and pepper.
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Once everything is done roasting you can add it to a bowl (or two if you're sharing!). Start with quinoa, top with chickpeas, kale, broccoli and shredded carrots.
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Drizzle with dressing and enjoy!
