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.

Green Power Smoothie Bowl

34 grams of plant-based protein in this smoothie bowl.

It was challenging to find a fitting name for this smoothie bowl recipe as there’s a lot going on here. Practically every superfood currently in my kitchen got featured in today’s breakfast. With properties such as being low glycemic, high in protein (34 grams) and high in fiber (24 grams), this is a healing breakfast for PCOS-fighters. I usually keep chopped fruits and veggies in the freezer ready to go for smoothies. Not only does this make smoothies colder, but also thicker. Nut butters will also help thicken smoothies. Have fun dreaming up your own smoothie bowl masterpiece and please share your creations with me in the comments below.

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Ingredients:

Smoothie base:

  • 0.5 cup unsweetened almond milk
  • 2 cups frozen chopped kale, organic if possible
  • 1 frozen banana
  • 4 ice cubes
  • 1 scoop plant-based protein powder
  • 2 tbsp natural peanut butter
  • 1 inch chunk of fresh ginger

Toppings:

  • 1 tbsp chia seeds
  • coconut
  • goji berries
  • raspberries, organic if possible
  • banana

How to:

  1. Blend almond milk, ice cubes, and banana in a blender until smooth.
  2. Slowly add kale, ginger, protein powder and peanut butter blending after each ingredient.
  3. Pour into a bowl and top with any fruits and seeds you have in your kitchen.

PCOS Powers:

  • kale = good source of calcium which helps to improve egg and follicle development
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • raspberries = low glycemic index fruit, high in anti-oxidants, may help lower inflammation and prevent cancer
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • goji berries = high in protein, anti-oxidants, beta-carotene

Sweet Potato Chips with Avocado Dip

Looking for a nutritious game day snack?

These nourishing sweet potato chips make for a great movie night or game-day snack. They are infinitely healthier than most store-bought chips and are still delicious. Ps. if you’re thinking about skipping the oil, consider that it helps us absorb the nutrients, like beta-carotene, in the sweet potato!

Sweet Potato Chips

Ingredients:

  • 1 sweet potato (sometimes called a yam)
  • 1 tbsp avocado oil
  • 1 tsp rosemary
  • 1 tsp thyme

Avocado dip:Avocado Dip

  • 1 avocado
  • 1 garlic clove
  • splash of almond milk

How to:

  1. Preheat oven to 375 degrees F.
  2. Wash and scrub sweet potato.
  3. Slice sweet potato as thinly as possible with a sharp knife (a mandoline would work better if you have one).
  4. Toss sweet potato slices in oil, rosemary, and thyme.
  5. Place in a single layer on a baking sheet with parchment paper on it.
  6. Cook in oven for 10 minutes and then flip and cook for another 10 minutes.
  7. As chips are cooking, mix avocado, garlic, and almond milk in a food processor until smooth and creamy.
  8. Keep an eye on the chips near the end as the edges can burn quickly.

PCOS Powers:

  • sweet potato = anti-inflammatory, medium glycemic index food but high in fiber & studies have shown they may assist blood sugar regulation (even better if boiled not roasted), high in beta-carotene which may improve fertility, may increase adiponectin levels in those with type 2 diabetes, shown to reduce the risk of pancreatic cancer
  • rosemary = anti-inflammatory, has been shown to inhibit the proliferation of ovarian cancer cells
  • thyme = anti-septic, anti-fungal, may help lower cholesterol

Sweet Potato Yam Chips with Avocado Dip

Have you made sweet potato chips before?
     

Coconut Mango Overnight Oats

Get a boost of serotonin with this quick and easy breakfast.

mango oats

When stressed we often reach for foods that will give us comfort (think carbs). What our bodies are really telling us is that we need to boost our serotonin levels to help stabilize our mood. How smart our bodies are! Not only will complex carbs help us make more serotonin, but they will ensure we maintain a steady supply of this feel-good neurotransmitter. A great example is oatmeal. Maybe overnight oats will become one of your stress management tools. I would love to hear your thoughts in the comments below!

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/4 cup unsweetened coconut
  • 1 tsp cinnamon
  • 1/2 mango

How to:

  1. Whisk together oats, almond milk, coconut and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning puree mango in food processor (leave some for the topping).
  4. Get creative layering the oat mixture with fruit mixture, or simply mix everything together.

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • rolled oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood

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