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glutenfree Archives - Page 3 of 7 - Phruitful Dish

Tag: glutenfree

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.

Mint Matcha Mocha Smoothie

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

Mint Matcha Mocha Smoothie

How to:

  1. Steep spearmint tea bag in hot water for 5-10 min and then let cool in fridge.
  2. Pour cooled tea into blender and add spinach, oats, matcha, banana and ice cubes.
  3. 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

Mint Matcha Mocha Smoothie

Cocoa Kiwi Tangerine Smoothie Bowl

A chocolate orange with a twist: health benefits!

‘Tis the season for tangerines and copious amounts of chocolate (I’m talking about that tempting box of chocolates sitting in the lunchroom at the office that seems to keep reappearing just when you think the box is empty). My favorite way to get my chocolate fix is by adding unsweetened raw cocoa powder to smoothies and oatmeal. Cocoa is an amazing source of antioxidants, which fight cancer and heart disease, and also may act as an antidepressant by boosting serotonin. Try some cocoa in your next smoothie bowl and discover this sweet breakfast that could even pass for dessert.

Cocoa Tangerine Smoothie Bowl

Ingredients:

  • 1 cup raspberries, frozen
  • splash of almond milk
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp peanut butter
  • 2 tbsp flax seeds
  • pinch of cinnamon
  • 1 kiwi
  • 1 small tangerine

How to:

  1. Blend the raspberries in a food processor (pour a splash of almond milk in to get it moving, and pause to scrape down the sides).
  2. Add cocoa, peanut butter, flax seeds & cinnamon and blend until you get a smooth consistency.
  3. Serve immediately and top with kiwi, tangerine and seeds.

PCOS Powers:

  • tangerines/oranges = high in vitamin C & fibre which reduce lipid profiles and fight free radicals, high in pectin which has been shown to lower LDL cholesterol, low glycemic load
  • kiwifruits = high in vitamin C, fibre, and vitamin E which lower triglycerides, high in potassium which may prevent insulin resistance, low glycemic load
  • flax seeds = contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels, may reduce blood pressure
  • raspberries = low glycemic load, high in anti-oxidants, may help lower inflammation and prevent cancer
  • cocoa = antioxidant, anti-inflammatory, reduces blood pressure, can improve mood
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood

Spaghetti Squash Boats (Low-Glycemic)

Low-glycemic ‘pasta’ dish in a fun boat.

Spaghetti squash is the perfect winter vegetable for PCOS fighters. Unlike many other squash varieties, spaghetti squash is low on the glycemic index and high in fiber. Both of these properties allow spaghetti squash to help stabilize blood sugar levels. It is also high in beta-carotene which may increase chances of conceiving by protecting the ovaries from free radicals (damage from free radicals interferes with progesterone production)¹. Additionally, one study found that people with the highest levels of carotenoids were least likely to develop diabetes or insulin resistance². This recipe will fill two squash boats, and may provide leftovers for the next day.

Ingredients:

  • 1 large spaghetti squash
  • 1 can of black beans, rinsed
  • 1 cup of corn, frozen or canned
  • 1-2 onions, chopped
  • 4 cloves of garlic, chopped
  • 1 tbsp olive oil
  • 1 bunch of spinach
  • 1/4 tsp cumin
  • 1/4 tsp turmeric
  • 1/4 tsp ground ginger
  • basil to garnish

veggielayoutHow to:

  1. Preheat oven to 400 deg F.
  2. Cut squash in half length-wise with a large, sharp knife (carefully, please!) This was tricky (I have seen a few recipes cook the entire squash first before cutting which I may try next time).
  3. Scoop out the seeds and pulp.
  4. Brush inner flesh with olive oil.
  5. Place on a baking sheet lined with parchment paper with the cut side down .
  6. Cook in oven for 35 minutes (any longer will make the squash soggy).
  7. Meanwhile, chop onion and garlic. Set aside.
  8. Prepare and rinse other ingredients (beans, corn, spinach, basil).
  9. Once 35 minutes is up, carefully pull baking sheet out of the oven (I found that the pan was surprisingly heavy and tippy).
  10. Flip over squash and let cool for 20 minutes.Spaghetti Squash Boats
  11. Meanwhile, saute onion and garlic in olive oil on medium heat in a large skillet.
  12. Stir in beans, corn, and spices.
  13. Once squash is cool enough to touch, scrape out the inside flesh with a fork (should look like stringy spaghetti!).
  14. Finally add the squash and spinach to the skillet.Spaghetti Squash Boats
  15. Scoop veggie mixture into the squash bowls and serve.

PCOS Powers:

  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels
  • 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
  • turmeric = anti-inflammatory, helps lower blood glucose levelsSpaghetti Squash BoatsReferences:
  1. Schweigert, FJ et al., Concentrations of carotenoids, retinol and a-tocopherol in plasma and follicular fluid of women undergoing IVF. Human Reproduction. 2003, 18(6):1259-1264.
  2. Ford ES et al., Diabetes mellitus and serum carotenoids: findings from the third national health and nutrition examination survey. Am J Epidemiol. 1999, 149:168-176.