Meal suggestions for PCOS Below are some breakfast, lunch and dinner suggestions that incorporate foods beneficial for PCOS. The ingredients can be adjusted to suit local availability and personal taste. BREAKFAST Smoothie Ingredients: 1 cup low fat milk (or oat milk, almond milk) 1 scoop good quality protein powder (preferably rice, lupin or pea protein, avoid soy). 2 cups fresh or frozen fruit, for instance cherries, plums, grapefruit, blackberries, boysenberries, Logan berries, strawberries, mandarins, raspberries and apples, peeled and coarsely chopped. 1 tsp almond butter or tahini (sesame seed butter) ½ tsp cinnamon 1 tbsp organic acai berry powder 1 tbsp organic maqui powder 1 tbsp organic goji berry powder or soaked and then pureed goji berries 1 tbsp maca powder (not recommended if you are on birth control) 2 tsp flax seed 1 tsp chia seed Method: Put in a blender, mix and enjoy! You can add other Super foods such as spirulina, barley grass, chlorella, mesquite powder etc to suit your own taste. Sprouted bread with egg Unlike other breads, sprouted bread is made from grains that have been sprouted rather than milled into flour. The grains retain their nutritional value and plant enzymes. Sprouted bread, as well as being very digestible, is a good source of fibre and protein, and is high in vitamins and minerals. It is often marketed as Essene bread or Ezekiel bread, but other names may be used. One slice of this bread, topped with 1 scrambled or boiled egg, tomato slices, rocket or other salad leaves, or any other vegetable you like, makes a filling breakfast. It can be toasted. Breakfast muffin with mixed nuts & blueberries Ingredients: 2 cups chopped mixed nuts (almonds, macadamias, cashews) 1 cup good quality protein powder (rice, lupin and pea are the best options, avoid soy) 2 cups organic buckwheat flour 1 tbsp. baking soda 2 tsp. baking powder 1 tsp. Celtic salt or Himalayan crystal salt 2 tsp. cinnamon 1 cup low fat milk (or oat milk, almond milk) ½ cup agave nectar or yacun syrup 1 egg 2 cups blueberries ¼ cup extra virgin olive oil Method: 1. Mix nuts, protein powder, flour, baking powder, baking soda, and salt and cinnamon in one bowl. 2. In a second bowl, add milk, agave, egg and blueberries and blend. 3. Stir blueberry mixture into flour just until moistened. (Batter will be lumpy) 4. Grease the muffin tin cups with oil. Spoon mixture evenly into cups and bake at 200℃/400° F for 15-20 minutes. Bircher Muesli Ingredients: 1 tbsp rolled oats 3 tbsp water 1 tbsp low fat, natural yoghurt or kefir 2 tsp lemon juice 1-2 apples (including skin) 1 tbsp hazelnuts or almonds, ground Method Combine oats and water and refrigerate overnight. Soaking improves the nutritional value of oats as it allows enzymes to break down and neutralize phytic acid, a compound that can block the absorption of many minerals in the intestines. Grate apples. Add them, together with low fat, natural yoghurt/kefir and lemon juice, to soaked oats. Stir well. Sprinkle with almonds or hazelnuts and serve. You can add other fruits or nuts to suit your own personal taste. LUNCH AND DINNER Salmon salad (Serves 4) Ingredients: 2 large fillets (9 oz) wild salmon, either poached or grilled and chilled in the fridge until cool 1 cup cherry tomatoes, halved 2 red onions, sliced 2 medium cucumbers, partially peeled lengthwise in alternating strips 1 small lettuce, separated and shredded 1 tablespoon fresh dill, finely chopped 1 tbsp balsamic vinegar 1 tbsp olive oil 1/4 tsp pepper, freshly ground Pinch of salt Method When salmon is cool, remove skin and bones. Break into chunks and add to a bowl. Add tomatoes, red onion, cucumber, and lettuce. Toss. Mix vinegar, olive oil, and dill in a small bowl and add pour over salmon chunks. Toss again. Add salt and pepper to taste. Refrigerate for at least 30 minutes before serving. Curried Lentil and Pumpkin Soup (serves 4) Ingredients: 1 tablespoon olive oil 1 onion, finely chopped 1 clove garlic, crushed 2 teaspoons curry powder 1½ cups dried red lentils 1kg grey pumpkin, peeled, seeds removed, and chopped 5 cups vegetable stock Low fat, natural yoghurt, to serve Method Heat oil in a large heavy-based saucepan over medium heat. Add onion and garlic, cooking for 2 to 3 minutes until soft. Stir in curry powder and cook, stirring, for 30 seconds. Add lentils, pumpkin, and stock. Stir until well-combined. Bring to the boil. Reduce heat to medium-low. Cook, partially covered, for about 20 minutes, stirring regularly until pumpkin is just tender. Serve immediately, topped with a dollop of natural yoghurt if desired. Vegetable Curry (serves 6) Ingredients: 1 tablespoon vegetable oil 1 brown onion, finely chopped 2 cloves garlic, finely chopped 3cm pieces of ginger, grated 2 tablespoons red curry paste 400ml low fat coconut milk 400g grey pumpkin, peeled, cut into 2cm cubes 500g green beans sliced 150g snow peas, sliced snow pea sprouts, optional ¼ cauliflower cut into florets Method Heat oil in a large saucepan over medium-high. Add onion, garlic, and ginger and cook for 2 to 3 minutes or until tender. Add curry paste and cook for 2 minutes. Stir in coconut milk and pumpkin. Stir until well-combined, bring to the boil. Reduce heat to medium, then simmer for 20 minutes or until pumpkin is tender. Add green beans & cauliflower and cook for 3 to 4 minutes or until bright green and tender. Add snow peas & cook for 3 minutes. Serve topped with snow pea sprouts. Grilled Zucchini with Smoked Trout (serves 8) Ingredients: 2 medium zucchini, sliced lengthwise in even strips olive oil salt and pepper 1 small smoked trout, filleted and flesh broken into bite-sized chunks sprigs of dill Method Brush the zucchini strips with a little olive oil and season lightly. Grill the zucchini on a hot, ridged pan on one side until tender, then set aside to cool. Lay the zucchini strips, grilled side down, on a workbench and place a piece of the trout at the end of each strip so that it overhangs one edge. Roll up and secure with a toothpick. Insert a dill sprig on the top of each roll. Hot and Sour Oyster Mushroom and Pumpkin Soup (serves 4) Ingredients 1 litre light fresh chicken stock (no MSG) 2 lemon grass stalks, bruised 3cm piece galangal, sliced 3 kaffir lime leaves, torn roughly 3 eschalots, halved 4 tablespoons tamarind water* salt 200g peeled pumpkin, cut in small chunks 12 small oyster mushrooms garlic chives, cut lengths Method Put the stock, lemon grass, galangal, lime leaves, eschalots, tamarind water and a dash of salt into a saucepan and bring to the boil. Reduce to a simmer, cover, and cook for 10 minutes. Remove the flavouring ingredients and discard, then season with salt if necessary. Add the pumpkin and gently simmer until almost tender. Add the mushrooms and poach gently for about a minute, then add the garlic chives. Ladle into small bowls and serve with mixed herbs and lime wedges. Quick and Easy Minestrone (serves 4) Ingredients: 1 tablespoon olive oil 1 onion, finely chopped 1 clove garlic, crushed 3 cups diced fresh vegetables (such as carrot, celery, zucchini and green beans) 400g can diced, peeled tomatoes 400g can canellini beans, rinsed and drained 4 cups chicken stock ¼ cup prepared basil pesto Method Heat oil in a large saucepan. Add the onion and garlic. Cook for 5 minutes over medium heat until the onion is soft. Stir in the vegetables, tomatoes, beans and stock. Simmer, uncovered, for 8 minutes or until vegetables are tender. Season with salt and pepper. Moroccan Fish Pie (makes 6 pies) Ingredients 4 medium snapper fillets 1 teaspoon ground cumin 1 teaspoon chilli flakes 1 large clove garlic, peeled and chopped finely ½ cup loosely packed coriander leaves ½ cup loosely packed flat-leaf parsley leaves very finely grated zest and juice of 1 lemon 2 tablespoons extra virgin olive oil sea salt and freshly ground pepper about 6-8 sheets low fat filo pastry 5g melted butter Method Preheat the oven to 180°C. Bring a large pan of lightly salted water to a gentle simmer and poach the snapper over a low to medium heat until just undercooked. Drain and set aside to cool. When cool, remove the skin and flake the fish into a bowl, then stir in the spices, garlic, coriander and parsley leaves, lemon zest and juice, and olive oil, then season to taste. Cover and refrigerate until ready to use. Lay out the filo pastry and cover it with a damp cloth to prevent it from drying out. Lightly butter the pie tin and put 3 layers. Spoon some pie filling into the case, then place a filo square on top of this and then butter it lightly. Fold the edges of the pie inwards to sit on top of the pastry top. Place the remaining filo square on top of the pie, tucking the edges between the case and the pie. Lightly brush the top with milk. Place the pie on a baking tray and cook for about 30-40 minutes until golden. Fish with Fennel Salad (serves 4) The fennel Salad can be prepared several hours ahead; add dressing close to serving. The fish is best cooked just before serving. Ingredients: ¼ cup (35g) plain unbleached flour 4 (750g) fish fillets ¼ cup (60ml) olive oil FENNEL SALAD 3 baby (300g) fennel, sliced thinly 1 tablespoon chopped fennel tops ¾ cup firmly packed flat-leaf parsley 2 small (180g) zucchini, grated coarsely 1 teaspoon grated lemon rind 1½ tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon seeded mustard 1 clove garlic, crushed salt and freshly ground black pepper Method FENNEL SALAD: Combine fennel, fennel tops, parsley and zucchini in a large bowl. Combine rind, juice, oil, mustard, garlic, salt and pepper to taste in a jar; shake well. Add dressing to fennel mixture; toss well. Season flour with salt and pepper. Toss fish in flour mixture, shake off excess. Heat oil in a large non-stick frying pan. Pan-fry the fish, in batches, until browned on both sides and cooked through. These recipes were brought to you by Narelle Stegehuis MHSc, BHSc (Naturopathy), a practicing medical herbalist and naturopath specializing in restorative endocrinology for women, with over 14 years clinical experience. She is an accomplished writer, editor and technical training advisor for the media. A recipient of the Australian Naturopathic Excellence Award, Narelle adopts an integrated approach of both medical science and traditional complementary health care principles and can be contacted at, massattack.au"
Posted on: Fri, 20 Sep 2013 01:09:08 +0000
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