Maintaining hormonal balance while living with PCOS can be challenging, but a well-crafted diet can play a significant role in achieving this goal. A balanced diet rich in whole foods, healthy fats, and fiber can help alleviate symptoms such as insulin resistance, weight gain, and acne. In this article, we will explore 18 delicious recipes that are specifically designed to support hormonal balance for women with PCOS. From power bowls to smoothies, soups to salads, and even desserts, these recipes incorporate a variety of ingredients known to promote health and well-being.
These recipes not only taste great but also cater to the unique nutritional needs of women with PCOS. With the right combination of nutrients, you can say goodbye to cravings and hello to a more balanced body. Whether you’re looking for a quick and easy breakfast option or a satisfying dinner idea, this article has got you covered.
Quinoa and Chickpea Power Bowl
A nutrient-packed bowl filled with quinoa, chickpeas, roasted vegetables, and a tangy tahini dressing – the perfect meal to fuel your day.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 can chickpeas (15 ounces), drained and rinsed
– 2 tablespoons olive oil
– 1 red bell pepper, seeded and chopped
– 1 small zucchini, sliced
– Salt and pepper to taste
– Tahini dressing (see below)
– Optional: avocado slices, feta cheese crumbles, or chopped fresh herbs for topping
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. Preheat oven to 400°F (200°C). Toss bell pepper and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large bowl, combine cooked quinoa, chickpeas, roasted vegetables, and a drizzle of tahini dressing.
Tahini Dressing:
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1 minced garlic clove
– Salt to taste
Combine all ingredients in a bowl and whisk until smooth. Adjust seasoning as needed.
Cook Time: 30-35 minutes (including quinoa cooking time)
Turmeric Spiced Lentil Soup
A comforting and flavorful soup perfect for a chilly day, this Turmeric Spiced Lentil Soup combines the warmth of turmeric with the creaminess of red lentils.
Ingredients:
– 1 cup dried red lentils
– 2 cups water or vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, cumin, coriander, and turmeric. Stir well.
3. Pour in the water or broth, bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 45 minutes
Avocado and Spinach Smoothie
Revitalize your day with this creamy and nutritious smoothie, packed with the benefits of avocado and spinach.
Ingredients:
– 1 ripe avocado, peeled and pitted
– 2 cups fresh spinach leaves
– 1/2 cup frozen pineapple chunks
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. Add the avocado, spinach, pineapple, almond milk, and honey to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust sweetness if desired.
4. Add ice cubes if you prefer a thicker consistency, then blend again until the ice is fully incorporated.
Cooking Time: None! Just blend and enjoy!
Baked Salmon with Lemon and Dill
Elevate your seafood game with this flavorful and easy-to-make baked salmon recipe, perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with salt and pepper.
5. Arrange the lemon slices on top of each salmon fillet.
6. Sprinkle the chopped dill over the lemons.
7. Bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Chia Seed Pudding with Berries
A nutritious and delicious breakfast or snack option, this chia seed pudding is packed with omega-3 rich chia seeds, sweet berries, and a hint of vanilla.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
– Optional: sliced almonds or shredded coconut for topping
Instructions:
1. In a small bowl, mix together chia seeds and unsweetened almond milk. Let it sit for 5-10 minutes until the chia seeds have absorbed most of the liquid.
2. Add honey and vanilla extract to the mixture; stir well.
3. Spoon the pudding into individual serving cups or a large serving dish.
4. Top with mixed berries. You can also add sliced almonds or shredded coconut for extra crunch and flavor.
Cooking Time: 5-10 minutes (for chia seed absorption)
Serving Suggestions: Serve chilled, garnished with additional berries if desired. Enjoy as a breakfast or snack option, or use as a base for a parfait with granola and yogurt.
Roasted Sweet Potato and Kale Salad
Transform sweet potatoes into a tender, caramelized treat and pair them with the earthy goodness of kale for a nutrient-packed salad.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 2 cups curly kale, stems removed and chopped
– 1/4 cup olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add chopped kale and cook until wilted, about 5 minutes.
4. In a large bowl, combine roasted sweet potatoes, wilted kale, apple cider vinegar, and honey. Season with salt and pepper to taste.
5. Top with crumbled feta cheese (if using) and serve.
Cooking Time: 25-30 minutes
Flaxseed and Banana Pancakes
Start your day with a nutritious and delicious breakfast that combines the nutty flavor of flaxseeds with the natural sweetness of bananas. These pancakes are packed with omega-3 rich flaxseeds, ripe bananas, and whole wheat flour for a healthy and satisfying morning meal.
Ingredients:
– 1 ripe banana, mashed
– 1/2 cup rolled oats
– 1/4 cup whole wheat flour
– 1 tablespoon ground flaxseed
– 1 egg
– 1/2 teaspoon baking powder
– Pinch of salt
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a bowl, whisk together mashed banana, oats, flour, and ground flaxseed.
2. Add the egg, baking powder, and salt; mix until combined.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop tablespoon-sized portions of batter onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
6. Flip and cook for another minute.
Cooking Time: 10-12 minutes (depending on size of pancakes)
Grilled Chicken with Steamed Broccoli
This classic combination is a staple for a reason – the smoky flavor of grilled chicken pairs perfectly with the bright, green taste of steamed broccoli. With just a few simple steps and minimal ingredients, you can create a delicious and healthy meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 bunches of broccoli
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder, lemon juice
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and optional garlic powder.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, place broccoli in a steamer basket over boiling water.
5. Steam broccoli for 3-4 minutes, or until tender but still crisp.
6. Serve grilled chicken with steamed broccoli and enjoy!
Cooking Time: 20-25 minutes
Walnut and Flaxseed Energy Balls
These bite-sized energy balls are packed with nutritious ingredients to keep you going throughout the day. Made with walnuts, flaxseeds, and natural sweeteners, they’re a delicious and healthy snack option.
Ingredients:
– 1 cup rolled oats
– 1/2 cup dates, pitted
– 1/4 cup chopped walnuts
– 1 tablespoon ground flaxseed
– 1 teaspoon honey
– Pinch of salt
Instructions:
1. In a food processor, combine oats, dates, and walnuts. Process until well combined and slightly crumbly.
2. Add the ground flaxseed, honey, and salt. Process until a dough forms.
3. Roll the dough into small balls, about 1 inch in diameter.
4. Place the energy balls on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are ready in no time.
Enjoy your healthy and delicious Walnut and Flaxseed Energy Balls!
Spiced Cauliflower and Chickpea Curry
This aromatic curry combines the nutty flavor of cauliflower with the creamy texture of chickpeas, all wrapped up in a warm and comforting blend of spices.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper
– 1 can of coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onions and cook until translucent, about 5 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper. Cook for 1 minute.
4. Add cauliflower and chickpeas. Cook for 10-12 minutes or until the vegetables are tender.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 20-25 minutes
Berry and Almond Butter Overnight Oats
Kickstart your day with a nutritious and delicious breakfast that combines the sweetness of berries, the creaminess of almond butter, and the comfort of oatmeal.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tablespoon almond butter
– 1 tablespoon honey or maple syrup
– 1/4 teaspoon salt
– 1/2 cup mixed berries (blueberries, raspberries, blackberries)
– Pinch of vanilla powder (optional)
Instructions:
1. In a jar or container, combine oats, almond milk, almond butter, and honey/maple syrup. Stir until well combined.
2. Add salt and mix again.
3. Top with mixed berries and a pinch of vanilla powder (if using).
4. Refrigerate overnight for at least 4 hours or up to 8 hours.
5. In the morning, give the oats a stir and enjoy!
Cooking Time: Overnight
Zucchini Noodles with Pesto and Cherry Tomatoes
A refreshing summer twist on traditional pasta dishes, this recipe combines the flavors of Italy with the best of garden-fresh produce.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles.
3. Toss the zucchini noodles with pesto sauce until well coated.
4. Place the noodles on a baking sheet and top with cherry tomatoes.
5. Season with salt and pepper to taste.
6. Bake for 15-20 minutes, or until the zucchini is tender and the cheese is melted (if using).
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Baked Cod with Garlic and Olive Oil
A flavorful and healthy seafood dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle the olive oil over the cod, making sure each piece is coated.
5. Sprinkle the minced garlic evenly over the cod.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
8. Garnish with chopped parsley if desired.
9. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Cinnamon and Apple Chia Breakfast Bowl
Start your day with a nutritious breakfast bowl that combines the warmth of cinnamon with the sweetness of apples and the nutty goodness of chia seeds.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup chia seeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– 1/2 apple, diced (about 1/2 cup)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb the liquid.
2. In a medium saucepan, combine rolled oats, honey, cinnamon, and salt. Cook over low heat, stirring frequently, until the oats are lightly toasted (about 5 minutes).
3. Add the diced apple to the oat mixture and stir to combine.
4. Once the chia seed mixture has gelatinized, add it to the oat-apple mixture and stir until well combined.
Cooking Time: 10-12 minutes
Serve: Transfer the breakfast bowl to a serving dish or jar. Top with additional sliced apple, if desired. Enjoy your nutritious and delicious Cinnamon and Apple Chia Breakfast Bowl!
Lentil and Vegetable Stir-Fry
A flavorful and nutritious stir-fry recipe that combines the goodness of lentils, colorful vegetables, and aromatic spices.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, snap peas)
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook lentils according to package instructions or until tender. Drain and set aside.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion, garlic, and ginger; cook until onion is translucent.
4. Add mixed vegetables; stir-fry for 3-4 minutes or until they start to soften.
5. Stir in cooked lentils, soy sauce, and honey.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Servings: 4-6 people
Dark Chocolate and Avocado Mousse
Elevate your dessert game with this unique and decadent mousse, combining the creaminess of avocados with the richness of dark chocolate.
Ingredients:
– 3 ripe avocados
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (120ml) heavy cream
– 1 tablespoon granulated sugar
– Pinch of salt
Instructions:
1. Peel and pit the avocados, then blend until smooth.
2. Melt the chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval until smooth.
3. In a separate bowl, whip the heavy cream until stiff peaks form.
4. Fold the whipped cream into the melted chocolate until well combined.
5. Add the blended avocado, sugar, and salt to the chocolate mixture. Fold until smooth.
6. Pour the mousse into individual serving cups or a large serving dish. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: None (chilling time is included)
Herbed Quinoa Stuffed Bell Peppers
A flavorful and nutritious vegetarian dish that combines the sweetness of bell peppers with the savory goodness of quinoa and fresh herbs.
Ingredients:
– 4 large bell peppers, any color
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions using water or broth.
3. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
4. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened.
5. Stir in thyme, paprika, salt, and pepper.
6. Fluff cooked quinoa with a fork and add the herb mixture. Mix well.
7. Stuff each bell pepper with the quinoa mixture and cover with foil.
8. Bake for 30 minutes. Remove foil and bake an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 40-45 minutes
Greek Yogurt with Nuts and Honey
Combine the creamy texture of Greek yogurt, the crunch of nuts, and the sweetness of honey for a tasty and nutritious snack.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons chopped nuts (almonds or walnuts work well)
– 1 tablespoon pure honey
– Optional: sprinkle with cinnamon or vanilla powder for added flavor
Instructions:
1. In a small bowl, mix together the Greek yogurt and honey until smooth.
2. Add the chopped nuts to the yogurt mixture and stir until they are evenly distributed.
3. Serve immediately, or refrigerate for up to 24 hours.
Cooking Time: None! This snack is ready in just a few minutes.
Enjoy your delicious and healthy Greek yogurt with nuts and honey!
Summary
Discover 18 delicious PCOS recipes that promote hormonal balance. From savory dishes like Quinoa and Chickpea Power Bowl and Spiced Cauliflower and Chickpea Curry to sweet treats like Berry and Almond Butter Overnight Oats and Dark Chocolate and Avocado Mousse, these recipes cater to women with Polycystic Ovary Syndrome (PCOS). Each dish is carefully crafted to incorporate ingredients that support hormonal balance, including omega-3 rich foods, fiber-rich whole grains, and antioxidants. Whether you’re looking for a quick breakfast or a satisfying dinner, this collection of PCOS-friendly recipes has something for everyone.
Leave a Reply