Author: Dr. Dylan Cutler, Ph.D.

Dr. Dylan Cutler is the founder of Phruitful Dish. She's a holistic health content creator, vegan, athlete, feminist, social activist, and PCOS fighter. She obtained her Ph.D. in obstetrics and gynaecology specializing in PCOS management using nutrition, movement, and mindfulness. She resides in Victoria, Canada on unceded Lekwungen and W̱SÁNEĆ territories.

Chocolate Raspberry Protein Shake

A frosty smoothie packed with antioxidants.

There is something sweet and elegant about the combination of raspberries and chocolate. I love drinking this protein shake after hitting the gym. Although the jury is still out on whether timing protein intake around resistance training in fact leads to greater strength gains, evidence does suggest that our overall daily protein intake plays an important role in building muscle and strength (1, 2). My experience with plant-based protein powders has confirmed they aren’t the most appealing supplement (so gritty!). Over time I have mastered masking the unpleasant flavor and texture by making shakes like this one. Simply toss all the ingredients in a blender and you are done!

Chocolate Raspberry Protein Shake

Ingredients:

  • 1 scoop plant-based protein powder (organic, non-GMO)
  • 1 cup frozen raspberries, organic if possible
  • 1 tsp unsweetened cocoa powder
  • 1 cup water
  • handful of ice cubes

Chocolate Raspberry Protein Shake

PCOS Powers:

  • raspberries = low glycemic load, high in antioxidants, high in fibre, may help lower inflammation and prevent cancer
  • cocoa = high in antioxidants, may lower LDL cholesterol, can reduce high blood pressure, and may act as an antidepressant
  • plant-based protein = helps decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

References:

  1. Saris, W. H. M., et al. “Protein Supplementation Augments the Adaptive Response of Skeletal Muscle to Resistance-Type Exercise Training: A Meta-Analysis.” American Journal of Clinical Nutrition 96.6 (2012): 1454-64.
  2. Schoenfeld, Brad Jon, Alan Albert Aragon, and James W. Krieger. “The Effect of Protein Timing on Muscle Strength and Hypertrophy: A Meta-Analysis.” Journal of the International Society of Sports Nutrition 10.1 (2013): 53-65.

Mighty Mason Jar Salads

Lunch on-the-go doesn’t get much easier (or healthier).

These small but mighty mason jar salads are an easy lunch or snack idea you can prepare at home before your busy week begins. Each jar packs in 13 grams of protein and 13 grams of fibre. With endless opportunity for ingredient substitutions, I am interested in hearing what you all come up with! Be sure to check out the PCOS Powers listed at the end of this post (there are a lot!).

Mason Jar Salads
Mason Jar Salads

Ingredients (makes 5 mason jars):

  • 1 cup dry quinoa
  • 2 cups corn, frozen or canned
  • 1 can kidney beans (I plan to add more next time)
  • 5 tbsp extra-virgin olive oil
  • 5 tbsp seeds (pumpkin, hemp, flax, sesame, etc)
  • greens (spinach, kale, etc), organic if possible
  • veggies (beets, carrots, etc)

Mason Jar Salads
Mason Jar Salads

How to:

  1. Cook 1 cup of dry quinoa.
  2. Rinse and measure out your corn and beans.
  3. Once quinoa has cooled, begin layering your salad by adding 1 tbsp of olive oil into each jar, then evenly distribute the beans, corn, quinoa, & seeds (really pack it down to fit everything in).
  4. Finally, distribute greens and veggies (I had spiralized beets sitting in the fridge so I threw those in but you can get creative!).
  5. Store in fridge up to 5 days. When ready to eat, remove from fridge 30 min before eating (this will allow olive oil to liquefy again), shake jar, pour salad into a bowl and dig in!

Mason Jar Salads
Mason Jar Salads

PCOS Powers:

  • spinach = high in calcium which helps alkalize acidity caused by inflammation and impaired glucose tolerance, high in magnesium which some women with PCOS are deficient in
  • kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development
  • kidney beans = high in fiber which helps prevent heart disease, good source of iron and magnesium
  • quinoa = high in fiber, gluten-free, helps manage insulin resistance and high blood pressure
  • flax seeds = contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels, may reduce blood pressure
  • beets = anti-inflammatory, helps lower blood pressure, shown to reduce cancerous tumors in various animal models
  • extra virgin olive oil = anti-inflammatory, studies show 1-2 tbsp a day can lower risk of certain types of cancers
  • low glycemic = helps to stabilize blood sugar levels and energy

Mason Jar Salads
Mason Jar Salads

What plant-based lunches do you make? Share your ideas with me in the comments below and have a great week! 🙂

Gingerbread Pecans (Sugar-Free)

Reduce inflammation and keep your heart healthy with omega 3s.

Pecans roasting on an open fire… and toasted to perfection! These roasted nuts have a festive twist and provide plenty of nourishment. Nuts are packed with omega 3s which reduce inflammation and keep our hearts healthy. Specifically, one study found that pecans may help lower levels of LDL cholesterol enough to decrease the risk of coronary heart disease by as much as 25%. These spiced pecans are free of refined sugars and make a great snack on their own, or are lovely sprinkled on oatmeal or granola. Warning: may cause kitchen to smell like a bakery.

Gingerbread Pecans

Ingredients:

  • 1 cup pecans
  • 1/2 tbsp avocado oil
  • 1 tspn cinnamon
  • 1/4 tspn ginger
  • 1/4 tspn all spice
  • 1/4 tspn nutmeg
  • pinch of salt
  • splash of pure maple syrup

Gingerbread Candied Pecans

How to:

  1. Preheat oven to 250 deg F (cooking nuts above 250 deg F can produce harmful toxins).
  2. Stir oil, spices, and syrup in a small bowl.
  3. Drizzle over pecans in a larger bowl and toss to coat them.
  4. Spread out pecans in one layer on a baking sheet (I lined mine with parchment paper) and cook for 40-50 minutes.

PCOS Powers:

  • pecans = high in ellagic and oleic acids which may help lower LDL cholesterol, protect against cardiovascular disease and lower breast cancer risk, high in magnesium which is anti-inflammatory and lowers blood pressure
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • ginger =  anti-inflammatory, may help decrease LDL cholesterol, fasting blood glucose and HbA1c
PIN FOR LATER:

Gingerbread Candied Pecans (sugar-free)

References:

  1. S. Rajaram, K. Burke, B. Connell, T. Myint and Joan Sabate’. 2001. A Monounsaturated Fatty Acid-Rich- Enriched Diet Favorably Alters the Serum Lipid Profile of Healthy Man and Women. Journal of Nutrition 131:2275-2279.
  2. Sherman L. Cinnamon improves blood pressure and blood sugar in diabetics. The Journal of Chinese Medicine. 2011:76.
  3. Najarzadeh A, Mahammadi M, Jalali B, Mozaffari-Khosravi H, Talaei B, Fallahzadeh H. The Effect of Ginger on Blood Glucose, Lipid and Lipoproteins in Patients with Type 2 Diabetes: A Double-Blind Randomized Clinical Controlled Trial. Journal of Shahid Sadoughi University of Medical Sciences. 2012;20:383-395.
  4. Grzanna R, Lindmark L, Frondoza C. Ginger-an herbal medicinal product with broad anti-inflammatory action. J Med Food. 2005;8:125-132.