Recipe to help with PCOS

Recipe to help with PCOS

Polycystic Ovarian Syndrome or PCOS is not only a reproductive disorder but also a metabolic one.

The dual nature of PCOS can make it challenging for women to manage but having a whole food and nutrient diet may assist with symptom relief such as sugar cravings and help to maintain a healthy weight range.

When it comes to nutrition for PCOS we are looking to provide enough good fats to support the reproductive hormones while at the same time stabilse blood sugar levels to support metabolic health.

You can see our PCOS meal plan in our membership

A diet rich in fatty acids, wholegrains, protein and loads of plant foods delivering micro nutrients such as magnesium and chromium may go a long way in preventing worsening PCOS progression such as insulin resistance, type 2 diabetes and cardiovascular disease.

And as part of the Zing Wellbeing program we have a PCOS meal plan and below is a recipe from our PCOS meal plan

Cauliflower Fried Rice for PCOS

Serves 7

Ingredients

  • 1 cauliflower, chopped roughly into small pieces 
  • 1 corn on the cob

  • 4 free-range bacon rashers, diced 
  • 2 eggs, whisked 
  • 2 tbsp coconut oil

  • 1 onion, finely chopped 
  • 1 carrot, diced

  • 2 garlic cloves, finely chopped

  • 1⁄2 red capsicum, diced

  • 1⁄2 yellow capsicum, diced

  • 2cm ginger, peeled & finely grated 
  • 2 tbsp soy sauce

  • 50g kale roughly chopped 

Method

You can throw your cauliflower into a food processor or just chop it up into bite sized pieces as it breaks apart while cooking. 

Pop your corn cob (whole) into a frypan with some coconut oil and let it cook, turning it often while you prep the rest. Fry the bacon and set aside. Mix the eggs in a bowl and cook like an omelette. Set aside and cut into strips when cooled. 

Heat the coconut oil in the pan over high heat, add the onion, carrot, and garlic and cook for a few minutes. Stir in the capsicum and ginger and cook for another few minutes. Add the cauliflower and cook for 2-3 minutes, or until tender. Add in the bacon, egg, soy sauce, and kale and cook for 2 minutes, or until everything is heated through and well combined. 

Cut your corn off the cob and add it to the dish or serve it on the side. Garnish with some chilli flakes if you like it hot. 

Benefits

Cauliflower is rich in fibre and antioxidants, supporting digestive health and helping to reduce inflammation, while corn provides a good source of carbohydrates, fibre, and essential vitamins like B6 and folate.

Free-range bacon adds protein and healthy fats, while eggs contribute additional protein and vital nutrients like vitamin D and choline.

Coconut oil is a healthy fat source, beneficial for brain health and energy metabolism. The vegetables—onion, carrot, garlic, and capsicum—offer vitamins A, C, and K, as well as antioxidants that support immune function and skin health.

Ginger adds anti-inflammatory properties, aiding digestion and circulation, while soy sauce enhances flavor and provides a small amount of sodium. 

KALE will assist with liver detox and fat metabolism, like most leafy greens. It also has the added benefit of being jammed with so many nutrients that it has been dubbed a superfood in its own right. It is full of vitamins and minerals including the ever elusive and always needed magnesium.

Nutritional value per Serve

  • 156 Kcal 
  • 5.57g Protein 
  • 10g Fat 
  • 10.7g Carbs
  • 2 g Fibre 

And you can get access to our PCOS meal plan when you join the Zing Wellbeing program

 

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