Tempeh and Grits Breakfast Bowl

Ingredients

1.25 cups old-Fashioned grits (aka stone-ground grits)
1 lb tempeh, broken into 1" chunks
2 tsp smoked paprika
2 tsp garlic powder
1 tsp coriander
1/2 tsp black pepper
1/2 tsp chipotle powder
3 tbsp tamari
1 tbsp apple cider vinegar
1 tsp raw honey
5 oz baby spinach
2.5 cups plain Greek yogurt
1.25 cups sauerkraut

Directions

1. Prepare grits according to package instructions.

2. In a bowl, combine smoked paprika, garlic, coriander, black pepper, chipotle powder, tamari, honey, and apple cider vinegar. Add tempeh and marinate for 30 minutes.

3. If using an oven, preheat oven to 400 degrees. If using an air fryer, preheat to 380 degrees.

4. Bake tempeh for 20 - 25 minutes or air fry for 12 - 15 minutes, or until golden brown.

5. As soon as grits are cooked, add the spinach and stir until spinach is wilted.

6. Portion out grits, spinach, and tempeh. To each portion, add 1/2 c Greek yogurt and 1/4 c sauerkraut.

Serves 5

Notes

Grit selection
Be sure to use grits labeled as either stone-ground or old-fashioned (they're the same!). These are the lowest in glycemic index and load. Regular, instant, and quick grits have high glycemic loads and should be avoided.

Soy-free
While tempeh is traditionally made from soy, you can also find tempeh made from black beans and mung beans either online or at natural/health food stores. You could also substitute shrimp, eggs, or your favorite sausage for the tempeh.

Dairy-free
Top with your favorite unsweetened plant-based yogurt.

Additional toppings
Avocado, cheddar cheese, tomatoes, and/or microgreens would all be great here!

Nutrition

Calories: 442
Fat: 13g
Carbohydrates: 50g
Protein: 35g
Fiber: 4g

Notable Vitamins and Minerals (≥10% RDA)
Potassium: 14%
Vitamin A: 75%
Vitamin C: 23%
Calcium: 36%
Iron: 43%
Vitamin K: 119%
Thiamine: 50%
Riboflavin: 46%
Niacin: 31%
Vitamin B6: 29%
Niacin: 31%
Vitamin B6: 29%
Folate: 39%
Phosphorous: 26%
Zinc: 18%
Selenium: 15%

Pork and Asparagus with Mustard Herb Sauce

Enjoy this flavorful PCOS-friendly pork and asparagus dish!

Ingredients

1 lb asparagus
3.5 tbsp extra virgin olive oil, divided
1 tsp sea salt, divided
1/4 tsp black pepper, divided
1.5 lb boneless pork loin chop
1 tsp fennel seed
1/4 tsp smoked paprika
1/4 tsp ground mustard
2 tbsp red wine vinegar
2 tbsp dijon mustard
1/3 cup parsley, finely chopped

Directions

1. Preheat oven to 400 degrees.

2. Toss asparagus with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Roast for 10 - 20 minutes, depending on thickness. Asparagus will turn bright green when cooked and will be easily pierced with a fork.

3. In a small bowl, combine 1 tsp fennel, 1/4 tsp smoked paprika, 1/4 tsp mustard powder, 1/2 tsp salt, and 1/4 tsp black pepper.

4. Coat pork loin with 1/2 tbsp olive oil and then sprinkle with spice mixture. Bake for 20 - 30 minutes or until the internal temperature reaches 145 degrees.

5. While the asparagus and pork are cooking, mix together 2 tbsp olive oil, 2 tbsp red wine vinegar, 2 tbsp mustard, and 1/3 c parsley.

6. When ready, drizzle mustard herb sauce over pork and/or asparagus.

Notes

Substitutions
Not a fan of pork? Substitute chicken breasts or thighs.

Herbs
Fresh oregano or basil would work instead of or in addition to the parsley.

Nutrition

Calories: 344
Fat: 22g
Carbs: 4g
Protein: 30g
Fiber: 2g

Notable Vitamins and Minerals (≥10% RDA)
Potassium: 15%
Vitamin A: 22%
Vitamin C: 12%
Iron: 21%
Vitamin E: 10%
Vitamin K: 92%
Thiamine: 67%
Riboflavin: 31%
Niacin: 63%
Vitamin B6: 59%
Folate: 14%
Vitamin B12: 29%
Phosphorous: 27%
Magnesium: 12%
Zinc: 27%
Selenium: 87%

Sweet and Savory Breakfast Bowl

This PCOS-friendly breakfast bowl is packed with flavor and will start your day with steady blood sugar.

I’m on a mission to change how we eat breakfast! Most “healthy” breakfast options are actually not that healthy from a blood sugar perspective. If you’re someone struggling with insulin resistance, eating a breakfast that is high in carbs and low in protein, fiber, and fat, you’re setting yourself up for a blood sugar roller coaster for the rest of the day. This recipe will get your day started on the right foot! And it’s also delicious!

Ingredients

1 tbsp ghee, divided
1.25 lbs turkey sausage, casing removed
1 sweet onion, chopped
3 garlic cloves, minced
1 zucchini, chopped
1 yellow bell pepper, chopped
1 orange bell pepper, chopped
2 apples, chopped
4 cups kale leaves, thinly sliced
1 tsp ground sage
1 tsp dried oregano
1 tsp sea Salt
1/2 tsp dried ground thyme
1/2 tsp black pepper
1.25 cups sauerkraut
1.25 cups walnuts, chopped

Directions

1. In a large skillet, heat 1/2 tbsp ghee over medium heat. Once hot, add the sausage and cook until cooked through and internal temperature reaches 165 degrees.

2. Remove the sausage to a separate plate and add an additional 1/2 tbsp ghee. Once melted, add the onion and saute until starting to soften, about 3 - 5 minutes.

3. Add the minced garlic and saute until fragrant, about 1 minute.

4. Add the zucchini, bell peppers, apples, herbs, salt, and pepper. Mix well to combine.

5. Saute until all veggies are cooked to your desired level of softness, 5 - 15 minutes.

6. Add the kale and saute until wilted, 2 - 3 minutes.

7. Add the sausage back to the pan and stir to combine.

8. Divide the sausage and veggie mixture up into bowls, and top each with 1/4 c sauerkraut and 1/4 c chopped walnuts.

Notes

Apple options
Honeycrisp apples are always my favorite, and I used them in this recipe. Green apples have the lowest glycemic index and these are a great choice for anyone focusing on improving insulin sensitivity.

Substitutions
I opted for yellow and orange bell peppers to round out the colors in this dish. Feel free to substitute whatever colored peppers you have available. Other veggies that would work well here include carrots, fennel, green beans, and snap peas.

Plant-based
Substitute tempeh and/or beans for the sausage.

Additional toppings
Any kind of sprouts or avocado, chopped walnuts, or pumpkin seeds. (Don't skip that sauerkraut though! It's a great source of probiotics!)

Nutrition

Calories: 487
Fat: 32g
Carbs: 27g
Protein: 28g
Fiber: 7g

Notable vitamins and minerals (≥10% RDA)
Potassium: 19%
Vitamin A: 22%
Vitamin C: 118%
Calcium: 13%
Iron: 29%
Vitamin K: 67%
Thiamine: 25%
Riboflavin: 38%
Niacin: 44%
Vitamin B6: 59%
Folate: 23%
Vitamin B12: 63%
Phosphorous: 30%
Magnesium: 25%
Zinc: 45%

Kale, Snap Pea, and Blueberry Salad with Lemon Ginger Dressing

This PCOS-friendly salad is delicious! And it’s packed with vitamins, minerals, and fiber. It’s pairs nicely with roasted chicken breast or baked salmon.

Ingredients

2 tbsp extra virgin olive oil
1 tbsp grated fresh ginger
1/2 tbsp miso paste
1 tbsp rice vinegar
1 tbsp lemon juice
1 tsp raw honey
4 cups kale leaves, thinly sliced
2 cups snap peas, trimmed
1 cup blueberries
5 oz feta cheese
1 cup pumpkin seeds

Directions

1. In a blender or food processor or using an immersion blender, mix olive oil, ginger, miso paste, rice vinegar, lemon juice, and honey.

2. In a large bowl, mix kale, snap peas, blueberries, pumpkin seeds, and feta. Add the dressing and toss to combine.

Serves 5

Notes

Substitutions
No snap peas? Snow peas, green peas, or fava beans would all work well here instead.
Not a fan of kale? Use spinach, arugula, or mixed greens instead.
No miso paste? Use 1/2 tbsp tamari sauce.

Serve with
A source of protein like chicken breast, salmon, or shrimp

Dairy-free
Replace the feta with 1 - 2 avocados cut into chunks.

Nutrition

Calories: 311
Fat: 25g
Carbs: 14g
Protein: 14g
Fiber: 4g

Notable vitamins and minerals (≥10% of RDA)
Vitamin A: 24%
Vitamin C: 28%
Calcium: 19
Iron: 21%
Vitamin K: 78%
Thiamine: 17%
Riboflavin: 31%
Niacin: 13%
Vitamin B6: 18%
Folate: 13%
Vitamin B12: 21%
Phosphorous: 35%
Magnesium: 42%
Zinc: 27%
Selenium: 13%

Baked Cod and Roasted Veggies with Salsa Verde

This PCOS-friendly recipe contains loads of protein, fiber, and vitamins. It’s also delicious!

Cruciferous veggies like broccoli and cauliflower and veggies in the allium family (garlic, onions, leeks, chives, and shallots) all contain important compounds that help our bodies eliminate any excess hormones we might have floating around. This makes them great foods for women with PCOS who tend to have some hormone imbalances. I try to incorporate these foods into my meals regularly, and this one packs a bunch into one meal. I think it’s also pretty delicious. Give it a try!

Ingredients

2 cups cherry tomatoes
1/2 cup shallot, thinly sliced, divided
8 garlic cloves, minced
3 tbsp extra virgin olive oil, divided
1 tbsp red wine vinegar
1 tsp raw honey
1 tsp sea salt, divided
1 tsp black pepper, divided
1.5 lbs cod fillet
1 head broccoli, chopped into small florets
1 head cauliflower, chopped into small florets
3 tbsp apple cider vinegar
2 tbsp lemon juice
3 anchovy fillets
1 cup parsley, coarsely chopped

Directions

1. Preheat oven to 400 degrees.

2. In a small bowl, combine cherry tomatoes, 1/4 c sliced shallots, 2 minced garlic cloves, 1 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp honey, 1/2 tsp salt, and 1/2 tsp black pepper.

3. Add tomato mixture to a baking sheet lined with parchment paper. Bake for 15 minutes.

4. After 15 minutes, move tomatoes to one side of the pan and add the cod. Sprinkle with salt and pepper to taste and use oil/vinegar mixture in the pan to coat the fish. Bake for 15 - 20 minutes longer or until the fish easily flakes with a fork.

5. Meanwhile, combine the broccoli, cauliflower, 6 cloves minced garlic, 1/2 tsp salt, 1/2 tsp black pepper, and 2 tbsp olive oil. Add to a baking sheet lined with parchment paper. Roast for 20 minutes or until veggies are starting to brown.

6. While the veggies and fish are cooking, using a food processor, blender, or immersion blender, pulse 1/4 c shallots, 3 tbsp apple cider vinegar, 2 tbsp lemon juice, 3 anchovy fillets, and 1 c parsley until you have a salsa of your desired consistency.

7. Once all ingredients are cooked, spread the salsa verde over the fish and/or veggies and enjoy!

Notes

Substitutions
Substitute any white fish for the cod. Cooking time will vary depending on thickness.

Sides
This meal would make a great quinoa bowl or you could use a base of greens and make it into a salad. In either case, adding sliced avocado and/or black olives would be delicious!

Nutrition

Calories: 230
Fat: 10g
Carbs: 17g
Protein: 21g
Fiber: 5g

Notable vitamins and minerals (≥10% of RDA)
Potassium: 14%
Vitamin A: 32%
Vitamin C: 126%
Iron: 29%
Vitamin K: 190%
Vitamin B6: 24%
Folate: 25%

PCOS-Friendly Huevos Rancheros

Traditional huevos rancheros are relatively PCOS-friendly, but a couple swaps makes this version even better! And in my opinion, it’s just a delicious!

Ingredients

5 large collard green leaves, excess stem remove
1/2 sweet onion, diced
1/2 tbsp extra virgin olive oil
1 tsp cumin
1 garlic clove, minced
1/2 tsp sea salt
1 tsp lime juice
30 oz. lbs black beans (2 cans, drained and rinsed)
1/2 cup water
1 tbsp butter
15 eggs
1 1/4 cups cherry tomatoes, sliced in half
2.5 oz cheddar cheese, shredded
1 1/4 cups salsa

Directions

1. Fill a medium saucepan halfway up with water. Bring water to a boil. Working 1 - 2 leaves at a time, using tongs, submerge leaf for 20 - 30 seconds. Leaf will turn bright green when ready. Remove to a plate and continue until all leaves are cooked.

2. Drain the water, dry out the pan, and then add 1/2 tbsp olive oil. Heat the oil over medium heat.

3. When the oil is hot, add the onion and saute until softened, about 5 - 10 minutes. Add the salt, garlic, and cumin and saute for an additional minute.

4. Add the beans, lime juice, and 1/2 c water. Cover and let simmer for 5 minutes.

5. While the beans are simmering, in a skillet, heat the butter. Once hot, add the eggs and salt and pepper to taste. Cover and let cook until your desired level of doneness.

6. Once the beans have simmered for 5 minutes, using an immersion blender or potato masher, blend/mash until 50 - 75% of the beans are mashed (adjust to your liking).

7. Assemble your meal with one large leaf, 1/5 of the bean mixture, 3 eggs, 1/4 c cheese, 1/4 c salsa, and 1/4 c cherry tomatoes.

Serves 5

Notes

Additional Toppings

Avocado, sauerkraut for probiotics, any veggies (diced bell peppers, sliced radishes, pickled red onion, etc.)

Dairy-free
Substitute avocado for cheese

Nutrition

Calories: 522
Fat: 24g
Carbs: 41g
Protein: 36g
Fiber: 13g

Notable vitamins and minerals (≥10% of RDA)
Potassium: 24%
Vitamin A: 34%
Calcium: 24%
Iron: 50%
Vitamin D: 21%
Vitamin E: 13%
Vitamin K: 11%
Thiamine: 42%
Riboflavin: 69%
Niacin: 13%
Vitamin B6: 35%
Folate: 86%
Vitamin B12: 63%
Phosphorous: 51%
Magnesium: 38%
Zinc: 45%
Selenium: 96%

PCOS-Friendly Dark Chocolate Truffles

These dark chocolate truffles are DELICIOUS! And make for a healthy treat!

This past weekend, I hosted a few friends for a belated Galentine’s Day dinner. I served these truffles, which my friends ended up getting into before we even had dinner. Each of them let out an “Mmmmm…” as they bit into them. “What’s in these??” they asked. “These are SO GOOD!” I told them I was going to be posting the recipe on my site, and so, here we are!

One of them happened to be wearing a continuous glucose monitor, and I asked her to check her blood sugar levels after eating the truffles on a completely empty stomach. She had no blood sugar spike whatsoever! And her blood sugar levels are pretty sensitive to a lot of carbohydrate-containing foods, so I feel pretty confident saying that these truffles are a great option for females with polycystic ovary syndrome (PCOS) or anyone else concerned about insulin resistance.

I hope you’ll give them a try!

Ingredients

8 oz. 70% cocoa baking chocolate, broken up into 1/2”-ish chunks
8 oz. heavy whipping cream
1 tbsp butter
1 tsp vanilla extract
Toppings of your choosing. See notes below.

Directions

1. In a heat-safe bowl, add chunks of dark chocolate, butter, and vanilla extract.

2. In a small saucepan, heat the cream over medium heat. Heat until it just starts to simmer. Cream can go from not boiling at all to boiling over the pan in about 10 seconds, so keep a close eye on it and remove it promptly as soon as little bubbles start to appear.

3. Pour the cream over the chocolate. Let sit for 5 minutes, and then stir to completely melt the chocolate and combine the ingredients.

4. Pour chocolate into an 8” x 8” glass pan (or other similar container) and refrigerate for about 90 minutes or until the mixture is uniformly firm.

5. While it’s chilling, figure out which toppings you’re going to use.

6. Once it’s firm, using a melon baller or other scooping device and scoop out balls of your desired size. Mine are usually 1 - 1.5”. Roll them in your hands to round them out and then roll each ball in your topping(s). Your hands will get messy! I’m sorry!

7. Place your truffles on your serving tray. Once they’re all rolled, I like to put them in the fridge to make sure they are solid again. However, they are best served at room temperature, so take them out of the fridge an hour or two before you’re going to eat them.

Makes approximately 20 truffles.

Notes

Chocolate
If you’re like me, you might be tempted to just use dark chocolate chips. And you can do this, but chocolate chips are designed to stay solid when heated whereas baking chocolate is designed to melt when heated. The oil in the chocolate chips ends up separating when it’s melted, so the consistency of the truffles isn’t as good. Baking chocolate melts perfectly and makes for a super smooth consistency.

Toppings
The most PCOS-friendly toppings are chopped nuts. I’ve used hazelnuts, cashews, and peanuts as toppings, and all of them have been great! In the photo above, I used basic chocolate sprinkles on half of them and Kitty Keller Salted Caramel Crumbles on the other half. The salted caramel crumbles were amazing with the dark chocolate! My friend wearing the CGM ate the truffles with the sprinkles, and that small amount of sugar, when paired with the higher fat content of the truffle, was just fine. Other good options include flaked coconut, matcha tea, cocoa powder, espresso powder, cocoa powder with a pinch of chili powder, or freeze-dried raspberries pulsed in a food processor until you have a powder texture. If you come up with another topping idea, please share it in the comments below!

Nutrition (per truffle)

Calories: 124
Fat: 10g
Carbohydrates: 8g
Sugar: 5g
Protein: 1g
Fiber: 1g

Roasted snap pea, fennel, and radish salad with lemon garlic shrimp

A PCOS-friendly salad recipe, packed with protein, fiber, and flavor!

When I was a kid, I used to hate eating salads. In my family, our salads consisted of iceberg lettuce, cucumbers, and tomatoes. And they were soaked in either Italian or bleu cheese dressing. They were neither delicious nor nutritious!

However, I've learned that salads can be much more than that, and I've learned to get a bit creative with them. This salad is a perfect example of that! We've got some fun veggies, a source of complex carbohydrates (the beans), healthy fats (olive oil and pumpkin seeds), and a great lean protein source (shrimp). It's high in fiber, including soluble fiber, and it's packed with important minerals that many of us often lack, like magnesium, zinc, and calcium.

Give it a try!

Ingredients 
2 cups snap peas, trimmed
1 cup radishes, chopped into 1/2" dice
2 bulbs fennel, quartered and then thinly sliced
1 tsp black pepper, divided
1 1/2 tsp sea salt, divided
1 1/2 tips garlic powder
3 tbsp extra virgin olive oil, divided
1 1/2 lbs shrimp, peeled
1 lemon, zested and juiced
1 tbsp butter
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp raw honey
15 1/2 oz great northern beans, drained and rinsed
5 oz feta cheese
1/2 cup pumpkin seeds
1 head green lettuce, chopped

Directions

1. Preheat oven to 400 degrees.

2. Combine radishes, snap peas, fennel, 1/2 tsp salt, 1/2 tsp black pepper, and 1/2 tsp garlic powder. Line a baking sheet with parchment paper and spread veggies on it. Roast for 20 - 25 minutes or until veggies are starting to brown.

3. While the veggies are roasting, make the dressing by combining 2 tbsp olive oil, 1 tbsp lemon juice (zest the lemon before juicing it!), 1 tbsp apple cider vinegar, 1 tsp mustard, and 1 tsp honey. Set aside.

4. Heat 1 tbsp butter in a pan over medium-high heat. While it's heating, combine shrimp with 1 tsp garlic powder, 1 tsp black pepper, 1/2 tsp salt, and the zest of one lemon.

5. Add shrimp to the pan and saute for 2 - 3 minutes per side or until the shrimp is opaque and cooked through. Squeeze the remaining lemon juice over the cooked shrimp.

6. Once the veggies are roasted, toss the veggies, shrimp, and beans together with the dressing.

7. Assemble each salad with 2 - 3 c of chopped lettuce, veggie/shrimp/bean mixture, 1 oz of feta, and a sprinkling of pumpkin seeds.

Serves 5

Notes

​Dairy-free
Replace the feta with walnuts.

Save Time
The snap peas, radishes, and fennel can all be thinly sliced and left raw, although I think they are better roasted!

Substitutions
Can’t find great northern beans? Sub in cannellini beans. Great northern beans have more fiber, so when I can find them, they’re always my first choice!

Nutrition

​Calories: 488
Fat: 24g
Carbohydrates: 29g
Protein: 42g
Fiber: 10g

Notable Vitamins and Minerals (More than 10% of RDA)

​Potassium: 22%
Vitamin A: 35%
Calcium: 32%
Vitamin C: 27%
Iron: 36%
Vitamin K: 75%
Riboflavin: 23%
Niacin: 13%
Vitamin B6: 18%
Folate: 16%
Vitamin B12: 21%
Phosphorous: 50%
Magnesium: 38%
Zinc: 36%
Selenium: 13%                                   

Curried Quinoa with Smoked Mackerel (i.e. PCOS-Friendly Kedgeree)

This PCOS-friendly variation on a classic British breakfast dish works for any meal of the day and packs a nutritional punch! Mackerel is one of the best sources of EPA and DHA omega-3 fatty acids which are helpful for females with PCOS.

Ingredients

2 tbsp extra virgin olive oil
1 sweet onion, chopped
3 garlic cloves, minced
2 tbsp ginger, grated
2 tsp curry powder
1 tsp turmeric
1 tsp cumin
1 tsp red pepper flakes
3 cups vegetable broth
1 cup quinoa, uncooked
1 bunch of kale, stems removed, thinly sliced
1/2 cup frozen peas
12 oz canned smoked mackerel (I used smoked and peppered mackerel - so good!)
5 eggs
2/3 cup sauerkraut

Directions

1. Heat olive in a large skillet over medium heat. Once hot, add the onion and saute until starting to soften, about 5 minutes.

2. Add the garlic, ginger, and all spices. Saute for 1 minute, or until fragrant.

3. Add the quinoa and vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked through.

4. While the quinoa is cooking, prepare the eggs your favorite way. I like to fry my eggs for this dish, but you could scramble, poach or hard or soft boil them. Or use a little more mackerel and skip the egg!

5. Once the quinoa is cooked, add the peas, kale, and mackerel. Stir to thoroughly break up the mackerel fillets and combine all ingredients and cook until the kale is wilted and the peas and fish are warm.

6. Portion out the dish, topping each serving with one egg and 2 tbsp of sauerkraut (for some probiotics!)

Serves 5

Notes

Meal Prep Tips
I like to make the quinoa, veggies, and mackerel mixture in advance and then fry up an egg fresh each morning. I melt some butter in a skillet and then warm the premade quinoa mixture in half of the skillet and fry the egg in the other.

Substitutions
If you can’t find find smoked mackerel, you could substitute canned salmon. Canned tuna or roasted chicken would also work. Spinach or swiss chard would be great substitutes for the kale in this dish.

Quinoa
Traditional kedgeree uses rice. I have opted for quinoa because it has a lower glycemic load (10.7) than brown rice (36.5) or white rice (56). In the photo, I used a mixture of black quinoa and tricolor quinoa, only because that’s what I had in my pantry. All colors of quinoa are similar in nutritional value, although red quinoa has a slight edge in terms of fiber content and antioxidant levels.

Nutrition

Calories: 410
Fat: 17g
Carbs: 34g
Protein: 30g
Fiber: 6g

Notable Vitamins and Minerals (≥10% RDA)
Potassium: 14%
Vitamin A: 34%
Calcium: 25%
Iron: 43%
Vitamin E: 10%
Vitamin K: 51%
Thiamine: 25%
Riboflavin: 46%
Niacin: 38%
Vitamin B6: 35%
Folate: 32%
Vitamin B12: 217%
Phosphorous: 41%
Magnesium: 29%
Zinc: 27%
Selenium: 82%

Kale Breakfast Salad with Smoked Salmon, 7-minute Eggs, and Lemon Dill Yogurt

This PCOS-friendly kale breakfast salad is packed with nutrients, fiber, protein, and flavor! Start your day with a blood-sugar friendly breakfast!

Ingredients

10 eggs
1/4 red onion, chopped
1 large bulb of fennel, quartered and then thinly sliced
1 garlic clove, minced
1 bunch of kale, stems removed, leaves thinly sliced
1 tbsp extra virgin olive oil
15.5 oz (1 can) chickpeas, rinsed and drained
8 oz smoked salmon
1 cup plain full fat Greek yogurt
1/4 cup fresh dill
1 lemon, zested and juiced
1/2 tbsp raw honey
1/4 tsp sea salt
1/4 tsp black pepper

Directions

1. Fill a large pot with about 2" of water. Bring to a low boil. Once boiling, gently add all eggs using tongues or a slotted spoon. Adjust heat to keep boil at a low boil. Boil for 7 minutes.

2. While eggs are boiling, prepare an ice bath in a medium-sized bowl with ice and water. At 7 minutes, immediately remove the eggs and gently place in the ice bath.

3. While the eggs are cooking, heat 1 tbsp olive oil in a large skillet over medium heat. Once hot, add fennel and onions. Add salt and pepper to taste. Saute until softened.

4. Add garlic and saute until fragrant, about 1 minute.

5. Add kale and saute until softened, about 3 - 5 minutes.

6. Add chickpeas and stir to combine. Remove pan from the heat.

7. In a medium bowl, combine yogurt, dill, lemon zest, lemon juice (adjust amount to taste, I used the juice from 1/2 a lemon), honey, salt, and pepper.

8. Assemble salads with kale mixture, smoked salmon, and 2 eggs each. Top with lemon dill yogurt.

Serves 5

Notes

Dairy-free
Substitute a plant-based yogurt for the Greek yogurt.

No fennel?
Substitute 1 large carrot or 2 stalks of celery.

Not a fan of smoked salmon?
Add an extra egg or substitute your favorite no-sugar-added breakfast sausage.

Nutrition

Calories: 490
Fat: 19g
Carbs: 44g
Protein: 37g
Fiber: 12g

Notable Vitamins and Minerals (≥10% RDA)
Potassium: 18%
Vitamin A: 43%
Vitamin C: 33%
Calcium: 26%
Iron: 50%
Vitamin D: 69%
Vitamin E: 10%
Thiamine: 17%
Riboflavin: 54%
Niacin: 19%
Vitamin B6: 29%
Folate: 71%
Vitamin B12: 100%
Phosphorous: 41%
Magnesium: 22%
Zinc: 27%
Selenium: 93%

Ginger Sesame Beef and Broccoli

This PCOS-friendly beef and broccoli recipe makes use of black rice, a lower glycemic index rice that has a smaller impact on blood sugar, and it’s packed with vitamins and minerals, and of course, lots of flavor!

Ingredients

1 1/2 lbs top sirloin steak, cut into bite-sized chunks
1 tbsp ghee, divided
8 oz broccoli, about 1 large head of broccoli, chopped
2 carrots, thinly sliced
2 shallots, thinly sliced
4 garlic cloves, minced
2 tbsp ginger, minced
1/2 cup tamari
1 tbsp gochujang
2 tbsp sesame oil
1 tbsp raw honey
1 cup black rice
1 tbsp sesame seeds

Directions

1. Prepare rice according to package instructions.

2. Heat 1/2 tbsp ghee over medium-high heat. When hot, add the beef and cook until browned and cooked to your desired doneness. Remove meat from the pan and remove any drippings/fat.

3. Add 1/2 tbsp ghee to the pan. When melted, add the shallots and saute until starting to soften, about 3 minutes.

4. Add garlic and ginger and saute until fragrant, about 1 minute.

5. Add broccoli and carrots. Saute until softened, about 5 - 10 minutes.

6. Add tamari, gochujang, honey, and sesame oil. Mix to combine. Allow to simmer 3 - 5 minutes or until sauce starts to thicken.

7. Add rice to bowls and top with beef, veggies, and sauce. Garnish with sesame seeds.

Serves 5

Notes

Rice

Black rice has the lowest glycemic index and load of any rice option. It is FAR superior to white rice, and even brown rice, in terms of maintaining stable blood sugar. If you are really struggling with blood sugar management, sub in cauliflower rice. You’ll also notice that we’re using a little less than 1 serving of rice per serving of beef and broccoli. This was intentional to reduce glycemic load and help keep your blood sugar more stable.

Alternative proteins

This recipe can be adapted to any protein option - chicken, ground turkey/beef/chicken/pork, tofu, or tempeh. Just adjust cooking time to thoroughly cook your chosen protein.

Extra veggies

Stir fries like these can accommodate any veggies, and we can't ever have too many veggies! Add in onion, eggplant, or peppers alongside the broccoli and carrots or wilt in your favorite greens after adding the liquid ingredients.

Nutrition

Calories: 564
Fat: 29g
Carbs: 40g
Protein: 37g
Fiber: 5g

Notable Vitamins and Minerals (≥10% RDA)

Vitamin A: 90%
Potassium: 20%
Vitamin C: 49%
Calcium: 10%
Iron: 29%
Vitamin K: 44%
Thiamine: 17%
Riboflavin: 23%
Niacin: 81%
Vitamin B6: 65%
Folate: 23%
Vitamin B12: 63%
Phosphorous: 39%
Magnesium: 28%
Zinc: 64%
Selenium: 60%

Roasted Broccoli Soup with Roasted Garlic

This soup might look a little ugly… but it’s full of flavor and makes a great PCOS-friendly lunch option for a chilly winter morning.

Ingredients

1 lb broccoli, chopped
1 whole bulb of garlic
2 1/2 tbsps extra virgin olive oil, divided
1/2 tsp sea salt
1/2 tbsp ghee
2 leeks, white and light green parts, thinly sliced
lemon zest from 1 lemon
4 cups vegetable broth
5 ozs cheddar cheese, freshly shredded

Directions

1. Preheat oven to 400 degrees.

2. Slice the bulb of garlic horizontally near the pointy end of the bulb. Slice low enough that most or all cloves are exposed, but high enough to keep the bulk of the cloves whole. Discard the pointy end or save any clove bits for future use. Brush the exposed cloves with olive oil. Loosely wrap the bulb in foil and place wrapped bulb on a large baking sheet.

3. Mix broccoli with 2 tbsp olive oil and 1/2 tsp salt. Add broccoli to the baking sheet with the garlic.

4. Roast the broccoli 20 - 30 minutes or until it starts to brown. Roast garlic until it browns on top. If the broccoli browns before the garlic, just remove the foil pouch and place it directly on the rack in the oven to finish roasting.

5. In a large pot, heat 1/2 tbsp ghee over medium heat. Once hot, add the leeks, and saute until softened, about 5 minutes.

6. While the leeks are cooking, carefully remove the roasted garlic cloves from the skin. They can usually be squeezed out or you can use a fork to pierce the top and then pull the cloves out.

7. Add broth, broccoli, lemon zest, and roasted garlic cloves. Simmer for 15 minutes.

8. Using an immersion blender, blend the soup until smooth. Alternatively, use a blender or food processor to puree the soup.

9. Top with shredded cheddar cheese. Optional, add a squeeze of lemon juice and/or a drizzle of olive oil.

Serves 5

Notes

Dairy-free: Substitute a plant-based cheese for the cheddar cheese or top with toasted pine nuts or walnuts.

Protein: Pair with your favorite protein source. In our meal plans, we’re pairing this with an easy lemon chicken breast recipe.

Additional flavor: Add crushed red pepper or freshly ground black pepper.

Nutritional Information

Calories: 247
Fat: 18g
Carbohydrates: 14g
Protein: 10g
Fiber: 3g

Notable Vitamins and Minerals (at least 10% of RDA):

Vitamin A: 39%
Vitamin C: 97%
Calcium: 25%
Iron: 14%
Vitamin K: 96%
Riboflavin: 23%
Vitamin B6: 18%
Folate: 22%
Vitamin B12: 13%
Zinc: 18%
Selenium: 20%

Rutabaga and Broccoli Latkes with Fried Eggs

This PCOS-friendly breakfast recipe is a delicious remake of traditional potato pancakes or latkes. It’s high in fiber, vitamins, and minerals, and much more blood-sugar friendly than traditional potato pancakes.

Ingredients

1 lb rutabaga (peeled and shredded)
8 oz. broccoli (shredded - the stalk works best here)
1/2 cup green onion (sliced)
1/2 cup almond flour
3 garlic cloves (minced)
1 tsp sea salt
1/2 tsp black pepper
3 eggs
1 tbsp extra virgin olive oil
2 1/2 tbsp ghee (1/2 tbsp per 3 egg-serving)
15 eggs (3/serving)
1 1/4 cup Parmesan cheese
2 1/2 avocados (sliced)

Directions

1. Preheat oven to 400 degrees.

2. In a bowl, combine shredded rutabaga, shredded broccoli stalk, green onions, garlic, salt, pepper, and almond flour.

3. In a separate bowl, whisk eggs, and then combine with veggie mixture.

4. Line a baking sheet with parchment paper, and then spread 1 tbsp olive oil over the sheet.

5. Divide mixture into equal portions (about softball sized balls). Give each portion a squeeze to eliminate extra moisture. Then flatten into patties on the sheet.

6. Cook for 20 minutes. The flip and continue to cook for an additional 10 - 15 minutes, or until they are browned and crispy around the edges.

7. Heat 1/2 tbsp ghee in a small pan over medium heat. Once hot, egg 3 eggs, add salt and pepper to taste, cover until cooked to your desired doneness (5 - 10 minutes)

8. When ready, each top latke with 3 eggs, 1/4 c cheese, and 1/2 avocado.

Serves 5

Notes

Meal Prep Option 1: You can cook the latkes and bulk, and then just reheat in half of your pan while you cook your eggs. This is what I've done.

Meal Prep Option 2: You can prep the latkes through the step of separating the mixture into balls. Store in the refrigerator in an air tight container, and cook each fresh daily.

Dairy-free: Substitute a plant-based cheese or skip the cheese.

Additional toppings: Sauerkraut works well here and adds some great probiotics. Microgreens or sprouts would also be great nutrient-dense additions.

Nutrition

Calories: 512
Fat: 40g
Carbs: 24g
Protein: 20g
Fiber: 12g

Notable vitamins and minerals (at least 10% of RDA):
Potassium: 21%
Vitamin A: 16%
Vitamin C: 84%
Calcium: 39%
Iron: 14%
Vitamin K: 75%
Thiamine: 17%
Riboflavin: 31%
Niacin: 19%
Vitamin B6: 29%
Folate: 38%
Vitamin B12: 13%
Magnesium: 23%
Selenium: 22%

Middle Eastern Chicken Salad

PCOS-friendly Middle Eastern chicken salad is full of flavor and delicious!

This salad was inspired by a couple of recipes I found while searching for a use for the carrots and radishes in my CSA share this week. I’m really pleased with how the flavors turned out with it!

In addition to being flavorful, this recipe packs a nutritional punch! It’s got 12 grams of fiber, including soluble fiber from the chickpeas, which helps metabolic and hormone health. It’s also a great source of some key minerals for females with PCOS like magnesium and zinc. And for you perimenopausal ladies here, it’s high in folate which can help with hot flashes. Give it a try!

Ingredients

1 1/2 lbs chicken thighs (boneless, skinless)
1 tsp ground cumin
3 garlic cloves (minced)
1 1/4 tsp sea salt (divided)
1 tsp smoked paprika
1 1/4 tsp black pepper (divided)
1/2 cup parsley (chopped)
1 lb carrots (sliced)
1 cup radishes (halved)
13 1/3 ozs chickpeas (canned, rinsed and drained)
2 tbsp extra virgin olive oil (divided)
1 1/2 tsp za'atar spice (divided)
1 lemon (juiced and zested)
1/2 tsp garlic powder
1 1/2 tsp Dijon mustard
1 cup pistachios (chopped or pulsed in food processor)
1 head lettuce

Directions

1. Preheat oven to 400 degrees.

2. In a small bowl, combine 1 tsp cumin, 1 tsp smoked paprika, the minced garlic, 1/2 tsp salt, and 1/2 tsp black pepper.

3. Line a baking dish with parchment paper, and place chicken thighs in the dish. Sprinkle spice mix all over the chicken. Sprinkle with parsley. If time allows, let chicken marinate, refrigerated for 1 - 2 hours. When ready to cook, cook chicken for 30 - 40 minutes or until the internal temperature reaches 165 degrees.

4. In a mixing bowl, combine sliced carrots, halved radishes, drained chickpeas, 1 tbsp olive oil, 1 tsp za'atar, 1/2 tsp black pepper, 1/2 tsp salt. Mix well to evenly coat the veggies. Roast for 20 - 25 minutes or until carrots and radishes are easily pierced with a fork.

5. In the same bowl you used to mix your chicken spices, combine juice and zest of 1 lemon, 1/2 tsp za'atar, 1 tbsp olive oil, 1/2 tsp garlic powder, 1/4 tsp black pepper, 1/4 tsp sea salt, and 1/2 tbsp mustard. Mix to combine.

6. To assemble, chop up cooked chicken. Mix with veggie mix and lemon dressing. On each plate, add greens, chicken and veggie mix, and sprinkle with chopped pistachios. Garnish with fresh parsley if desired.

Serves 5

Nutrition Information

The basics:

Calories: 531
Total Fat: 25g
Carbohydrates: 40g
Protein: 40g
Fiber: 12g

Notable vitamins and minerals:
Potassium: 26%
Vitamin A: 26%
Vitamin C: 30%
Calcium: 10%
Iron: 43%
Vitamin B6: 76%
Folate: 46%
Magnesium: 28%
Zinc: 36%
Selenium: 65%

PCOS-Friendly Caldo Verde Soup

This version of caldo verde soup (Portuguese potato soup) is higher in protein with a lower glycemic index and glycemic load, making it more PCOS-friendly than the traditional version. It’s also packed with vitamins and minerals!

Ingredients

1 tbsp Ghee
1.25 lbs Chicken or Turkey Sausage, casing removed (I prefer hot Italian sausage for this soup)
1 Red Onion, diced
5 Garlic Cloves, minced
2 lbs Sweet Potato, cubed into 1” chunks
4 cups Low Sodium Chicken Broth
1 bunch Collard Greens, stems removed, leaves thinly sliced

Directions

1. Heat ghee in a large pot over medium heat. Add sausage, break apart into small chunks, and cook until browned and cooked through, about 5 - 7 minutes.

2. Remove sausage and add the red onion. Saute until softened, about 5 minutes. Add garlic and saute for 1 more minute.

3. Add chicken broth, sweet potatoes, and about 1/4 of the sausage. Bring to a boil. Lower heat to simmer for 15 minutes or until potatoes are easily pierced with a fork.

4. Using an immersion blender, blend some of the soup, until desired consistency of soup is reached. I like to blend about 1/3 because I like more solid chunks. You could blend it entirely if you wanted! (Alternatively, remove 1/3 to 1/2 of soup to puree in a food processor or blender. Return pureed soup to the pot.)

5. After blending, add collard greens to the soup. Simmer for about 10 minutes or until greens are softened.

6. Return remaining sausage to the pot and simmer for a minute or two to reheat sausage.

7. Ladle soup into bowls and enjoy!

Serves 5

Notes - This soup was inspired by a recipe from Simone Miller of Zenbelly, found in her Paleo Soups and Stews Cookbook. First, this cookbook is amazing! You need it in your life! Second, the caldo verdo recipe in it is also amazing! But it’s just a little less blood sugar friendly than I want to be eating on a regular basis. I’ve swapped a higher protein/lower fat sausage, sweet potatoes for white potatoes (see my post on sweet vs. white potatoes and the magic of boiling sweet potatoes!), and adjusted the amount of broth to account for the lower starch content of sweet potatoes.

Nutrition Information

Calories: 467
Total Fat: 20g
Carbohydrates: 52g
Protein: 24g
Fiber: 6g
Notable vitamins and minerals:
Vitamin A: 533%
Niacin: 31%
Vitamin B6: 18%
Folate: 9%
Riboflavin: 23%
Vitamin B12: 83%
Vitamin C: 16%
Vitamin K: 78%
Calcium: 22%
Iron: 50%
Potassium: 11%
Selenium: 44%
Zinc: 27%

Spicy Cacao Cold Foam

Ingredients

1 oz. whipping cream (2 tbsp)
1/2 tbsp cacao powder (I like this one from Natierra)
1/2 tsp vanilla extract
1/2 tsp maple syrup
1/4 tsp cinnamon
1/16 tsp cayenne (this is specific! I’m sorry! A dash is about right. You can always add more if you decide it’s not spicy enough)

Instructions

1. Place all ingredients in a small bowl. Using a hand-held milk frother (I use this one), froth until the mixture starts to hold ripples. Don’t over froth or you will have a blob of cream instead of a smooth layer. (The blob will still be delicious, but it won’t gradually incorporate into your coffee.)

2. Add a few cubes of ice to your favorite glass. Add 8 - 12 oz. of your favorite cold unsweetened coffee beverage. Pour cold foam on top. Sprinkle some extra cinnamon or cacao powder on top if you’re feeling fancy.

3. Enjoy!

Serves 1

Nutrition Facts (excluding your choice of coffee)

Calories: 128
Total fat: 11g
Total carbs: 6g
Total sugar: 3.3 (added sugar: 2.2g)
Protein: 1.2g
Notable vitamins and minerals:
Vitamin A: 11%
Magnesium: 10%

Asian-Inspired Pulled Pork with Pickled Vegetables

Ingredients

Pickles

2 cups water
3 tablespoons sugar
3 tablespoon kosher salt
2 cups white or rice vinegar
1 tbsp fresh ginger, grated
1 bell pepper, thinly sliced
1 red onion, thinly sliced
1 cucumber, thinly sliced

Pork

1 tbsp ghee
4lb pork shoulder - I prefer bone-in pork shoulder but either will work
2 cups low-sodium chicken broth
1 cup dry white wine (I like sauvignon blanc for this recipe)
1 cup low-sodium tamari
4 cloves garlic, minced
1 yellow onion, chopped
2 - 3 tbsp fresh ginger, grated
1/2 tsp crushed red pepper, optional

Directions

1. Heat ghee in a large skillet or cast iron pan over medium heat. Sear pork shoulder, about 5 minutes per side, to brown all sides.

2. Remove pork and place in your slow cooker.

3. Drain all but about 1 tbsp fat from the pan.

4. Add onions and sauté until starting to soften.

5. Add garlic and ginger and sauté until fragrant, about 1 - 2 minutes.

6. Add white wine and simmer for 2 - 3 minutes to cook off the alcohol.

7. Add tamari, chicken broth, and crushed red pepper. Bring to a simmer.

8. Pour contents of the pan over the pork in the slow cooker.

9. Cook pork shoulder on low for 8 hours or until the pork easily shreds with a fork.

10. While the pork is cooking, thinly slice all pickle vegetables. I like using a mandolin for this. Once sliced, put into a large glass jar.

11. In a small saucepan, add water, vinegar, salt, and sugar and bring to a boil. Once boiling, stir to dissolve sugar and salt. Remove from heat and stir in minced ginger. Pour liquid over veggies in the glass jar. Let them sit until you’re ready to eat!

Serves 8

Notes

No slow cooker? You can follow the steps above, but using a large dutch oven. Preheat oven to 300 degrees. After step 6, put the dutch oven in the oven and cook for about 3 hours or until pork easily shreds with a fork.

Don’t want to make your own pickles? Thinly slice your veggies and then save some of the extra liquid in the slow cooker (after cooking!) to use as a dressing for the veggies later.

What should you serve this amazingness on? I like quinoa, black rice, or cauliflower rice for blood-sugar friendly options. I used black quinoa in the photo above. Black quinoa has more antioxidants than regular quinoa, so it’s a favorite of mine!

Nutrition Facts
As written, this has:
Calories: 357
Total fat: 10g
Carbohydrates: 19g
Protein: 38.9g
Fiber: 2.5g
Some notable vitamins and minerals include:
Iron: 16.8%
Vitamin C: 50.9

Beet and Lentil Stew

Ingredients

1 tbsp ghee
1 red onion, diced
1 carrot, chopped
2 stalks celery, chopped
2 medium/large beets with their greens, peeled and chopped
4 cloves garlic, minced
½ tsp dried thyme
½ tsp dried oregano
1 bay leaf
1.5 c dried lentils
4 c vegetable broth
½ tsp sea salt (more to taste)
2 tbsp red wine vinegar
5 oz goat cheese (I like garlic and herb goat cheese here best!)

directions 

1. Chop all your veggies.

2. In a large pot or dutch oven, heat the ghee over medium heat. Add all the chopped veggies. Sauté until the start to soften, about 5 minutes.

3. Add garlic, thyme, and oregano. Sauté for 1 – 2 minutes, until garlic becomes fragrant.

4. Add lentils, broth, and bay leaf, and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 25 minutes or until lentils are softened.

5. While the lentils and veggies are simmering, clean and chop the beet greens. No greens on your beets? Sub 2 – 4 c spinach, Swiss chard, or kale.

6. After simmering, stir in red wine vinegar and beet greens. Stir until greens are wilted.

7. Top with goat cheese and enjoy!

Serves 5

If nutrition facts are your thing, as written, this has the following:
Calories: 340
Fat: 9 g
Carbs: 47 g
Fiber: 8 g
Protein: 20 g
And some standout vitamins and minerals:
Vitamin A: 51%
Vitamin B9/Folate: 80%
Vitamin C: 9%
Iron: 29%
Phosphorous: 15%
Magnesium: 10%
Zinc: 18%