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.

Kale Ginger Smoothie with Flax Seeds

Sneak your veggies in, any time of day.

Green smoothies deserve a high five for their ability to provide your daily veggies as painlessly as possible. Adding a banana can mask the taste of greens like kale and spinach. I make sure my bananas are covered with brown spots before using as they are easier to digest than unripe and even yellow bananas. This ripening process allows resistant starch to be converted to simple sugars. For PCOS this is a bit of a catch-22 because spotty bananas will cause less bloating and have greater cancer fighting properties, however they are also higher in glycemic load than yellow bananas. Having said this, a very ripe banana is still considered low on the glycemic index.

Avo Smoothie

Ingredients:

  • 1 very ripe banana (pre-frozen)
  • 1/2 avocado
  • 2 handfuls of kale or spinach, organic if possible
  • 1 tbsp flax seeds
  • 1 chunk of ginger
  • 1 scoop plant-based protein powder
  • 1/2 to 1 cup water (depending how strong your blender is)

Avo Smoothie top

How to:

  1. Throw all ingredients in blender for a quick and easy breakfast or snack.

PCOS Powers:

  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • flax seeds = contain lignans which may increase sex hormone-binding globulin therefore lower blood testosterone levels, may lower blood pressure in hypertensive individuals
  • spinach/kale = high in calcium which helps alkalize acidity caused by inflammation and impaired glucose tolerance, high in magnesium which helps maintain insulin and glucose levels and can relieve painful periods (more kale benefits here)
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress

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Green Ginger Smoothie with Kale and Flax Seeds (vegan, Low-glycemic)

Rainbow Collard Green Wraps

Swap out tortilla wraps for collard greens to hug colorful, nutritious ingredients.

This fun, healthy recipe has plenty of opportunity for creativity. In fact, assembling these wraps was equally as fulfilling as eating them! Collard greens provide a low glycemic alternative to tortilla wraps and pack plenty of nutrients including vitamin K, vitamin A, manganese, fiber, calcium and iron. Hummus and quinoa provide plant-based protein sources which balance carbohydrate intake and help maintain blood sugar levels. Leave a comment letting me know what colorful fruits and vegetables you would include!

Rainbow Collard Green Wraps

Ingredients:

  • 1 bunch of collard greens
  • 2 cups cooked quinoa or couscous (cooled)
  • 1 avocado, chopped
  • 1 small mango, chopped
  • 1 large tomato, chopped
  • hummus to spread (try my Garlic Turmeric Hummus)

Rainbow Collard Green Wraps

How to:

  1. Cook the quinoa the day before to save time (I make a huge batch and store in fridge up to 5 days). If you haven’t cooked quinoa before, it is the same deal as rice. If you haven’t cooked rice before, well, Google it.
  2. Trim the thick stems off the collards, even carrying on up past where the leaf begins making an incision in the leaf surrounding the base of the stem (see picture below).
  3. Blanch collards to remove bitterness: plunk each leaf in boiling water for 10-15 seconds and place directly into cold water to cool off. Pat dry and lay on flat surface to begin packing your wraps.
  4. Spread hummus down center of wrap length-wise.
  5. Place quinoa spoonfuls on top of the hummus.
  6. Add avocado, mango and tomato (this may take some experimenting to determine how much  filling can fit in your collard leaves).
  7. Roll and fold wraps by bringing the two widths together first and then tucking in the two length edges. I discovered hummus makes a great glue to keep the wraps from falling apart. Toothpicks may help as well.
  8. Serve and/or store in containers in the fridge for lunches.

Rainbow Collard Green WrapsPCOS Powers:

  • collard greens = anti-inflammatory, high in iron and calcium, may help lower total cholesterol more than other cruciferous vegetables esp. when steamed
  • avocados = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contain glutathione which has anti-carcinogenic properties and may boost immunity
  • tomatoes = high in chromium and lycopene which can help manage insulin resistance
  • turmeric = anti-inflammatory, helps lower blood glucose levels
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow

Rainbow Collard Green Wraps

References:

  1. Kahlon TS, Chiu MM, Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutrition Research. 2008;28:351-357.
  2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical reviews in food science and nutrition. 2013;53:738.

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Rainbow Collard Green Wraps

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Banana Oat Pumpkin Pancakes

Vegan, gluten-free pancakes with flavors of fall.

I wasn’t a huge pancake eater growing up. This is likely because pancakes are not something that typically comes to mind when we think of healthy breakfast options (and I have been a health fanatic for a LONG time). However, recently I discovered how to make nutrient-rich, gluten-free plant-cakes which can easily be eaten everyday. The first 3 ingredients listed (oats, banana, almond milk) are a great base to then flavour with seasonal fruit or vegetables (pumpkin, for example). Pumpkin has several evidence-based health benefits including: improved heart health, better eye health, and lower blood pressure.

You may find these much denser than typical pancakes (great for sharing with a friend or saving them for yourself). Also, I like making mini pancakes which results in more pancakes (for stacking fun). Enjoy!

banana vanilla protein pancakes phruitful dish

Pancakes:

  • 1 cup rolled oats
  • 2/3 cup unsweetened plant-based milk
  • 1 ripe banana
  • 1/3 cup pumpkin
  • 2 tsp pumpkin spice (2 parts cinnamon to 1 part each all spice, nutmeg, ginger)
Berry Sauce (heat on stove to make a thick syrup):
  • 3 frozen strawberries
  • 1 tbsp maple syrup

banana vanilla protein pancakes phruitful dish

How to:

  1. Blend pancake ingredients in a blender until it becomes a smooth enough consistency for pouring.
  2. Use a measuring cup (1/4 or 1/3 cup) to transfer and pour batter for each pancake on to a hot frying pan (with stove on medium heat).
  3. Cook pancakes until bubbles start to form, then flip them.
  4. Stack pancakes on a plate.
  5. Pour berry sauce over stack and top with fruit and/or nuts.

banana oat pumpkin pancakes phruitful dish

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • almond milk = high in vitamin D and calcium (many women with PCOS are vitamin-D deficient)
  • 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

An additional almond date pancake sauce recipe can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet