Tag: pcos

Avocado Spinach Smoothie Bowl (Stress-Buster)

Is this a smoothie or a salad? You decide!

Call me a rebel but I like eating salad for breakfast. Spinach is the featured ingredient in this smoothie bowl because it is a champion at providing many vitamins and minerals including the following inflammation-fighters: vitamins K, A, C and B6. It’s also an excellent source of folate, magnesium, and calcium. I included vitamin C-rich strawberries to help with iron absorption (if you are trying to boost your iron intake, greens like kale and swiss chard may be more beneficial than spinach). Most uniquely, spinach contains various plant compounds including kaempferol, which has been shown to reduce the risk of cancer, and nitrates, which have been shown to decrease blood pressure.

Avocado is the other green superfood featured in this breakfast bowl. A meta-analysis published earlier this year concluded that including avocado in our diets can assist in lowering total cholesterol, LDL cholesterol and triglyceride levels. Also, its omega-3 content can help lower inflammation.

spinach avo smoothie bowl 4

P.S. This smoothie bowl is banana-free! Previously, frozen bananas were my not-so-secret ingredient for achieving a thick consistency, however, in an effort to decrease my banana consumption I have discovered dairy-free yogurt makes a great alternative. Do you have other ideas for replacing frozen bananas? Let me know in the comments below!

The full recipe can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet 

spinach avo smoothie bowl side view

spinach avo smoothie bowl long

PCOS Powers:

  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of magnesium & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
  • plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
  • low glycemic fruits (plums and strawberries) = help maintain blood sugar levels

Avocado Spinach Smoothie Bowl (Vegan, Gluten-free)

Self-Love Heart Beet Ginger Smoothie for Inflammation

Learn why beets and ginger are staples in my medicine cabinet.

Beets offer many health benefits due to their numerous antioxidants. For starters, they contain betalains which have anti-inflammatory and antioxidant properties, therefore, promoting cardiovascular and metabolic health. Betalains have even been shown to help suppress tumor growth in studies on multiple cancer cell lines and animal models. Other antioxidants found in beets include manganese, which helps regulate glucose metabolism, and vitamin C (in the greens). Beet greens also contain lutein which is known for maintaining eye health. For women who are pregnant or trying to conceive, beets’ folate, vitamin B and iron content makes this vegetable a worthy smoothie addition.  Finally, betaine, an amino acid found in beets, can act as an antidepressant.

Beet Ginger Smoothie
Beet Ginger Smoothie

Ginger has been used as a herbal medicine for years and is currently one of the most researched spices. Last year a study reported that daily ginger consumption lowered fasting blood sugar in those with type 2 diabetes. Previously, a randomized controlled trial demonstrated that ginger decreased cholesterol and triglyceride levels. These promising results demonstrate how beneficial ginger may be for women with PCOS.

Ingredients:

  • 3 small fresh beets (steamed or raw) or 6 small canned beets (I store prepped beets in the freezer for a thicker smoothie)
  • 1 scoop plant-based protein powder
  • 1 small banana, fresh or frozen
  • 1 inch ginger
  • 1/4 cup coconut water

How to:

  1. Add all ingredients to blender and go for a whirl! If it is not blending easily add more coconut water or water.

PCOS Powers:

  • beets = good source of folate, anti-inflammatory, helps lower blood pressure, may help lower cholesterol, shown to reduce cancerous tumors in various animal models, beet leaves are high in iron (eat in moderation due to high oxalate content which can worsen gout and kidney stones)
  • ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
  • hemp protein = helps decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

PIN FOR LATER:

Heart Beet Ginger Smoothie

Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences, personal knowledge, and doctoral degree. However, I am not a medical doctor or a licensed nutritionist. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. 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.

Garlic Turmeric Hummus

An anti-inflammatory snack for dipping or spreading.

I designed this high-protein hummus specifically for fighting inflammation and disease. Garlic has been shown to help lower inflammation, boost immune functioning and kill cancer cells (it is most potent when eaten raw!). Turmeric, a well-researched spice, is responsible for the bright yellow color. It has been shown to help prevent diabetes and treat depression (one study demonstrated turmeric is as effective as Prozac). Leave a comment letting me know how you cook with garlic or turmeric!

Garlic Turmeric Hummus
Garlic Turmeric Hummus

Ingredients:

  • 1 can of chickpeas, rinsed
  • 2 tbsp olive oil
  • 10-15 peeled garlic cloves, roasted or raw
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/4 tsp black pepper
  • water

Garlic Turmeric Hummus
Garlic Turmeric Hummus

How to:

  1. Optional: Roast whole garlic bulbs in oven for 30 min at 400°F (see directions). Alternatively, if your garlic is already peeled then throw the peeled cloves in the oven. This method will only take 15-20 min.
  2. Combine all ingredients in food processor and blend until smooth (add water to help with blending and scrape down sides when food processor gets stuck).
  3. Sprinkle with herb of choice and serve.

PCOS Powers:

  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • extra virgin olive oil = anti-inflammatory, studies show 1-2 tbsp a day can lower risk of certain types of cancers
  • rosemary = anti-inflammatory, has been shown to inhibit the proliferation of ovarian cancer cells
  • turmeric = anti-inflammatory, helps lower blood glucose levels, anti-depressant, black pepper increases bioavailability
  • cumin = has been shown to lower blood glucose and insulin levels