breakfast Archives - Phruitful Dish by Dr. Dylan Cutler

Blackberry Nice Cream (Dairy-Free, High Protein)

Dairy-free, high-protein ice cream free of animal products.

Did you know you can make your own ice cream with only a couple ingredients, none of which contain dairy? I love the texture and temperature of ice cream but would prefer to skip the animal products. This is precisely why I call it “nice” cream: cruelty-free and full of compassion. It was also quite cheap as I picked these blackberries off the side of the road (I love the bountiful berries come summertime in BC!).

Cow’s milk contains insulin-like growth factor-1 which may increase the risk of breast cancer. It can also spike insulin levels contributing to inflammation and acne, especially in women with PCOS. Plus, studies have shown milk consumption doesn’t actually decrease the risk of osteoporosis and may actually rob our bones of calcium due to its acidity. So give this non-dairy cold dessert (or breakfast) option a try and let me know your thoughts!

Ingredients:

1.5 frozen bananas
10 frozen blackberries (organic)
1 scoop plant-based protein powder (organic, non-GMO)
ice to thicken
toppings of choice

How to:

Peel and chop bananas the day before (or longer) and freeze in tupperware or plastic bags along with the blackberries.
Remove frozen bananas and blackberries from freezer and blend in food processor with protein powder and ice. You can add liquid if it isn’t blending well but limit liquid for a thick consistency.
Add toppings like fruit or nuts and enjoy before your nice cream melts!

PCOS Powers:

blackberries = high in fiber which may help to manage blood glucose levels, a low glycemic fruit, contains antioxidants like lutein, zeaxanthin and others which can help fight inflammation, neurological diseases and cancer
plant-based protein powder = may help decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

Mint Matcha Mocha Madness Smoothie

Get creative with your smoothies by adding two PCOS-fighting teas: matcha and spearmint.

Mounting evidence of tea’s health benefits inspired me to replace lackluster water in my smoothies with tea! This smoothie fights PCOS with a one-two punch from spearmint and matcha tea. In a randomized controlled trial, 41 women with PCOS drank either 2 cups of spearmint or herbal tea (placebo) a day. After 30 days, free and total testosterone levels of the spearmint tea drinkers were significantly decreased (with a slight reported decrease in hirsutism). Previously, the same antiandrogenic effect was shown in an animal study. Although the literature is limited, the potential benefits of drinking spearmint tea likely outweigh the risks.

Why Matcha?

Some benefits of sipping green tea include stabilizing blood sugar levels and reducing high blood pressure. Matcha tea is a powdered form of green tea reported to have a much greater antioxidant content. In 2016, a study conducted in rats demonstrated that matcha may prevent blood glucose and lipid accumulation. Unfortunately, matcha has yet to be studied in humans.

Ingredients:

2 cups spearmint tea
1/2 cup rolled oats
2 handfuls spinach, organic if possible
1/2 tsp matcha tea
1/2 frozen banana (optional, adds sweetness)
6 ice cubes
1/2 tsp raw cocoa powder (or cacao powder)
1 scoop hemp protein powder

How to:

Steep spearmint tea bag in hot water for 5-10 min and then let cool in fridge.
Pour cooled tea into blender and add spinach, oats, matcha, banana and ice cubes.
Blend and serve topped with cocoa powder.

PCOS Powers:

spearmint tea = may decrease androgen levels and increase FSH & LH in women with PCOS (avoid consuming large amounts if you are pregnant, anemic, have a kidney disorder, or liver disease)
matcha tea = very high in catechins which are antioxidants that help remove free radicals from the body preventing disease, may prevent blood glucose and lipid accumulation, contains L-theanine which may relieve stress and improve cognitive function
cocoa = high in antioxidants, may lower LDL cholesterol, can reduce high blood pressure, and may act as an antidepressant
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
rolled oats = low glycemic load, high in fiber, contains tryptophan which boosts serotonin levels for better sleep and a stable mood

Red Velvet Smoothie Bowl

A tropical oasis featuring several superfoods.

A mini tropical oasis in the middle of winter could be at your fingertips. This was my first experience eating dragon fruit so I did some research. Dragon fruit is known as Pitaya roja in Central and South America, and Pitahaya in central Mexico. It is sometimes called “lady of the night” or “queen of the night” as its flowers only bloom during the night. Nutritionally, dragon fruit is recognized for its high vitamin C content and its ability to aid digestion. However, some other possible benefits of dragon fruit consumption may include cancer prevention, improved cholesterol profiles, stabilized blood sugar levels, and improved immune system functioning. I would love to hear your thoughts on this nutrient-rich breakfast in the comments below or via social media (Instagram, Twitter).

Ingredients:

Smoothie:

1/3 cup oats
2 tbsp chia seeds
1 cup almond milk
0.5 cup raspberries, frozen, organic if possible
0.5 cup blueberries, frozen, organic if possible

Toppings:

goji berries
dragon fruit
hemp, sesame & buckwheat seeds

How to:

Soak oats and chia seeds in almond milk overnight.
In the morning, mix the soaked mixture with frozen fruit in a blender.
Pour into bowl and decorate with toppings.

PCOS Powers:

raspberries = low glycemic index fruit, high in anti-oxidants, may help lower inflammation and prevent cancer
chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
goji berries = high in protein, anti-oxidants, beta-carotene, and may improve men’s sperm count
hemp seeds = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation