Tag: pcos

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.

sb2

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?
     

Cauliflower Kale Avocado Soup

The 3 primary ingredients are all nutritional powerhouses and PCOS-fighters.

Determining whether a meal is healthy can be complicated depending who you ask. In this case, however, there isn’t much to debate. The primary ingredients of this soup (cauliflower, kale and avocado) are all nutritional powerhouses and PCOS-fighters. By pureeing vegetables like cauliflower you can achieve a creamy soup without dairy or flour. In addition, unlike many soups this recipe is very low in sodium. Roasting the cauliflower, garlic and onion first helps achieve a richer flavor (and makes your home smell really good!).

Cauliflower Kale Avocado Soup

Ingredients:

  • 1 cauliflower head, broken into florets
  • 1/2 medium onion, chopped into large chunks
  • 4 whole garlic cloves
  • 2 tbsp extra-virgin olive oil (& extra to drizzle as garnish)
  • 1/4 tsp thyme
  • 1/4 tsp cumin
  • 4 cups water (approx.)
  • A few handfuls of kale torn into chunks, organic if possible
  • 1 avocado, chopped
  • salt to taste (I didn’t add any)

Instructions:

The full recipe with instructions can be found in my vegan recipe eBook.

PCOS Powers:

  • cauliflower = anti-inflammatory, low on the glycemic index, & contains sulforaphane which improves blood pressure, kidney function and may prevent cancer
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress
  • kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels

 PIN FOR LATER:

Cauliflower Kale Avocado Soup