PCOS Green Smoothie

PCOS Green Smoothie

PCOS Green Smoothie

This post may contain affiliate links. Please read my disclosure and privacy policy.

Healthy smoothie
Healthy smoothie

Start your day off right with this delicious PCOS Green Smoothie! This recipe is packed with protein, healthy fats and all the nutrients you need to have balanced hormones.

Eating healthy doesn’t get any better than this! Enjoy!

Jump to Recipe  

Getting lots of veggies and protein during the day can feel like a lot of work and cooking. That is why I love this smoothie recipe. It seriously only takes 5 minutes to make AND clean up. Which makes it a perfect breakfast or snack even on a busy day. 

Healthy ingredient

Spinach

Spinach is a great food to include in your PCOS diet because it’s packed with nutrients. Spinach is rich in vitamins A, C, and E, as well as iron and magnesium. These nutrients are all important for PCOS management. Vitamin A helps to regulate hormone levels, while vitamin C boosts the immune system and helps the body to better absorb iron. Vitamin E is an antioxidant that can help to protect cells from damage. Magnesium helps to regulate blood sugar levels and has been shown to reduce inflammation. Including plenty of spinach in your diet can help to improve your PCOS symptoms and overall health.

Healthy ingredient

Protein Powder

Protein helps to regulate blood sugar levels and insulin levels, both of which are often abnormal in women with PCOS. In addition, protein helps to control hunger and cravings, making it easier to stick to a healthy diet. Consuming adequate protein is essential for managing PCOS and improving overall health.

Choosing a protein powder is very important. Unless you have undergone an elimination diet to determine that dairy (in the case of protein powder whey) doesn’t worsen your PCOS I recommend going plant-based whenever possible. A few of my favorite plant-based protein powders include: 

  • No Cow Protein Powder (Chocolate or Vanilla) 
  • Vega 
  • KOS is not on detox 
  • Primal Fuel 
  • Truvani’s Plant-Based Protein
  • MRM VEGGIE either chocolate mocha or vanilla bean 
  • MRM Egg White Protein Powder chocolate or vanilla 

I do not recommend: 

  • Shakeology – carbs are high in sugar and fruit blends. This is not how we want to get our fruit and antioxidants. 
  • Arbonne – contains processed white sugar (cane sugar)
  • ORGAIN – not horrible but higher carb and others 
  • ORA Aloha – Contains coconut sugar, not terrible but there are better options
  • Isagenix – includes sugar and milk = not a good choice for PCOS really bad
  • Organifi – contains added sugar 
Healthy smoothy

Avocado

The first time I heard about adding avocado to my smoothies I will admit I had mixed feelings about this. On the one hand, I could see how this ingredient could add a great creamy texture to a non-dairy smoothie. On the other hand, I had absolutely no interest in drinking guacamole. 

If you feel this way when you think of adding avocado to a smoothie, I urge you to at least give it a try because you will be very pleasantly surprised! 

Plus besides actually being very tasty the avocado adds tremendous nourishment to this smoothie. Healthy fats are vital for healthy hormones 

Special directions

This smoothie is definitely best cold. For that reason, I use frozen bananas and add ice to achieve the desired temperature. 

Avocado doesn’t store well and neither does this smoothie. You can however place everything in a baggie and freeze until ready to just add milk or water and blend. 

Healthy smoothie
Print Recipe

PCOS Green Smoothie

Start your day off right with this delicious and healthy green smoothie that's specifically designed to help balance your hormones. This recipe is packed with protein, healthy fats, and essential nutrients to help support optimal hormone health. Enjoy!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Snack
Keyword: 5 ingredients, dairy free, detox, freezer friendly, gluten free, high protein, Low Carb, Low Glycemic, no added sugar, nut free, Paleo, plant based, Vegan, Vegetarian
Servings: 1

Ingredients

  • ½ piece avocado
  • ½ piece banana
  • 2 cups baby spinach
  • 1 scoop chocolate protein powder
  • Ice cubes
  • 1 cup unsweetened coconut milk or milk of choice more if needed to thin (or opt for water)

Instructions

  • Add all ingredients to a blender and blend until smooth
  • Enjoy!

Notes

Ice cubes make the smoothie thicker but this smoothie is definitely tastier on the colder side. If you add too much ice you can always re-thin the smoothie with a little extra unsweetened coconut milk or water

FAQ’s

What if I don’t have unsweetened coconut milk, what are good alternatives?

Any non-dairy milk will work. I highly recommend unsweetened options such as unsweetened almond or cashew milk. Both rice milk and oat milk are derived from grains and even if they are unsweetened they will spike your insulin significantly. I also don’t recommend soy milk as too much processed soy isn’t ideal for hormone balancing.

Does the protein powder have to be plant based?

Technically no. I often use a great whey-based option. BUT many women with PCOS find that dairy, including whey products, increases their inflammation. I recommend going through my PCOS Detox program that includes a 30-day elimination protocol to help you discover any hidden sensitivities that might be increasing your inflammation from the foods you eat. Thepcosdetox.com

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Healthy Baked Oatmeal

Healthy Baked Oatmeal

 Healthy Baked Oatmeal

This post may contain affiliate links. Please read my disclosure and privacy policy.

Healthy breakfast
Healthy breakfast

Baked oatmeal is a great and delicious way to add protein to oatmeal. This recipe is perfect for women with PCOS, and it can be customized to fit your own personal taste preferences. So, if you are looking for a tasty and nutritious breakfast idea, be sure to give this baked oatmeal recipe a try!

Jump to Recipe  

Why this recipe?

I typically eat high protein options for breakfast. This includes collagen coffee, eggs cooked many different ways, or a protein rich smoothie. But I also really enjoy a sweeter carb satisfying breakfast from time to time and this is not only a quick and easy option but it definitely satisfies my morning sweet tooth.

Baked Oatmeal Ingredients

Oats

There is so much debate about whether or not oats are a good option for Polycystic Ovarian Syndrome. The bottom line is that they are a grain and grains aren’t really beneficial for PCOS. That said, as soon as we start restricting foods and labeling foods as “good” or “bad” I believe we set ourselves up to fail at a PCOS healthy lifestyle. 

Instead I like to take the foods I enjoy and learn to make them in a healthier but still satisfying way. In this recipe the oats add some great fiber and delicious carb satisfying substance. But the other ingredients such as coconut milk, chia seeds and eggs offset the carbohydrate effect with a good balance or fat and protein. 

Most baked oatmeal recipes would call for processed brown sugar in a much larger quantity than the pure maple syrup I add in this recipe. And just to note you would hardly miss the syrup if you skipped it all together. The unsweetened applesauce keeps this recipe most while adding a lovely natural sweetness.

Healthy breakfast

Eggs

Eggs are an amazing source of protein but I get a little tired of eating eggs for breakfast every day. By adding them to this recipe you’ll still be getting some amazing protein. Most baked oatmeal recipes only call for two eggs to this quantity of other ingredients. So I have more than doubled the protein in this recipe without any compromise to the taste.  

 

How to store and serve 

The baked oatmeal can be stored in the refrigerator for up to 4 days very nicely. When you are ready for leftovers just warm it up in the microwave for 1-2 minutes, then add your toppings. 

If you want to make this recipe but your mornings are always a bit busy like mine you can mix all the ingredients together and store in an airtight container overnight in the refrigerator. In the morning just pour it in the baking dish and bake for 45 min at 350 degrees Fahrenheit. Your house will smell amazing while you get ready and you will get to enjoy a hot satisfying breakfast even at the start of a busy day. 

 

Healthy breakfast
Print Recipe

Healthy Baked Oatmeal

This healthy high protein baked oatmeal will have you looking forward to breakfast. Easy recipe without flour, gluten or dairy and can be made ahead of time! Perfect for a PCOS friendly diet or anyone who wants a gluten free, dairy alternative morning meal.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Servings: 8

Ingredients

  • 1 cup unsweetened coconut milk
  • 1 cup applesauce puree
  • 5 eggs
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup
  • 2 ½ cups rolled oats
  • 1 teaspoon ground cinnamon
  • ⅛ cup of chia seeds

Optional Toppings for Serving:

  • Extra non-dairy milk unsweetened coconut or almond milk
  • Fresh fruit chopped pecans or other nut
  • Extra pure maple syrup for an added drizzle of sweetness 
  • Unsweetened applesauce
  • Natural peanut or almond butter

Instructions

  • Add all the wet ingredients to a mixing bowl: unsweetened coconut milk, applesauce, eggs, vanilla extract, pure maple syrup
  • And mix well.
  • Next add dry ingredients: rolled oats, ground cinnamon, chia seeds and stir until completely combined
  • Pour into a lightly greased with coconut oil 9x9 baking dish.
  • Bake @ 350℉ for 45 minutes. Serve warm with optional toppings if desired.
  • Enjoy!

Notes

This recipe stores amazingly for 3-4 days in the refrigerator. Just warm it up when ready to enjoy and add your toppings of choice
You can mix up the ingredients and store in a covered container overnight to bake in the morning. Nothing is better than the smell of this baked oatmeal cooking on a busy morning that you while you get ready.

Variations/Alternative Text

The variation potential of the recipe is endless! You can add fruit or nuts to the ingredients prior to cooking. 

One of my favorites is swapping the applesauce for pumpkin puree for a lovely fall flavor. 

FAQ’s

The baked oatmeal is firmer than I would like.

That is an easy thing to fix. If you would like more oatmeal texture. Simply use only 2 cups of oats, an extra egg, about ½ cup more applesauce and coconut milk and your baked oatmeal won’t set up as firm.

Can I make more or less of this recipe?

Definitely! The ingredient ratio of this recipe is quite forgiving so you can round to the closest whole egg and adjust the other ingredient amounts to fit your serving needs.

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Easy Baked Kale Chips

Easy Baked Kale Chip Recipe

This post may contain affiliate links. Please read my disclosure and privacy policy.

Healthy snack
Healthy snack

These delicious and easy baked kale chips are a healthy alternative to potato chips. Now you have a reason to look forward to eating kale!

My Kids and I are obsessed with these! They actually beg me to buy kale at the grocery store and there are never any leftovers! 

 

Eating healthy doesn’t get any better than this! Enjoy!

 

Jump to Recipe

A Hormone Healthy Recipe 

Kale is filled with vitamins and antioxidants and when combined with the healthy nutrient filled fat of extra virgin olive oil this snack is not only delicious but extremely nourishing for your body and hormones. 

In order to make healthy balanced hormones, which can be a struggle for women with PCOS, your body needs healthy fats along with all the vitamins and nutrients found in vegetables. This recipe takes care of that while satisfying your need for a salty and savory snack!

 

Healthy snacks

Kale 

Kale is filled with vitamin C, A, and K as well as folate providing amazing nourishment for your body and hormones. 

Vitamin C is necessary for the growth, development and repair of all body tissues. Vitamin C is often discussed as boosting immunity but it also helps your body make college, absorb iron as well as assist in injury repair and wound healing. 

To prepare the kale wash and thoroughly dry each leaf or your kale chips will steam in the oven and turn out soggy instead of crisp. 

Tear the kale leaves off the thick coarse stem and then chop or tear the leaves into large pieces.

 

Healthy condiment

OLIVE OIL

Kale chips need something to help them crisp up but not become too brittle. You can use any healthy oil such as avocado oil or olive oil. I prefer olive oil because I have it readily available and because of its numerous health benefits. 

Olive oil, especially extra virgin olive oil, has been shown to reduce inflammation (1). Extra virgin olive oil is also a good source of vitamin E and is loaded with powerful antioxidants that help reduce your risk of chronic diseases. 

 

Once the kale leaves have fully dried, drizzle with olive oil and massage the leaves to coat evenly with olive oil. 

 

Special Directions

The most important step for kale chips is to make sure they are completely dry before drizzling with oil and 

Once the kale leaves have fully dried, drizzle with olive oil and massage the leaves to coat evenly with olive oil. 

Sprinkle salt and onion powder over the leaves and give them a little stir or toss to distribute evenly. 

Bake until leaves are lightly crisp and edges begin to brown. Be careful not to over cook the kale leaves 

How to store and serve 

To keep them crispy, it is important to let them cool completely. Once cooled, they can be stored in an airtight container at room temperature for 2-3 days. You could also try adding a few grains of raw rice or silica packs (like those found in store-bought kale chips) to the airtight container.

Healthy snack
Print Recipe

Easy Baked Kale Chips

These delicious and easy, baked kale chips are a healthy alternative to potato chips. Now you have a reason to look forward to eating kale!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Keyword: dairy free, gluten free, Low Carb, Low Glycemic, Paleo, sugar free, Vegan, Vegetarian
Servings: 6

Ingredients

  • Kale leaves to cover a backing sheet. About 3 large leaves
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon salt more or less to taste
  • ½ teaspoon onion powder

Instructions

  • Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
  • Make sure kale leaves are completely dry. Remove any stock from your kale leaves and tear leaves into pieces you could eat in a bite. About palm size or a little smaller, they won’t wilt much if at all while cooking
  • Spread kale leaves on the baking sheet lined with parchment paper. Drizzle with olive oil then toss and massage the kale and oil until it is evenly distributed.
  • Sprinkle with salt and onion powder and toss again to distribute the seasoning
  • Bake at 400 degrees fahrenheit until edges begin to brown about 10 minutes. Do not overcook or leaves will crumble when picked up.
  • Allow kale chips to cool a few minutes and enjoy!

Notes

You can store kale chips in an airtight container at room temperature for up to 3 days.

Frequently Asked Questions

Why are my kale chips soggy

Make sure your kale leaves are completely dry before starting. Wet or damp leaves will steam instead of crisp in the oven. You don’t want to have soggy wilted kale. I wash the leaves and set them on a clean towel to dry when I get home from the grocery store. Once dry I store the leaves in an airtight container until I’m ready to bake the kale chips. The washed kale leaves will last up to 5 days in the refrigerator but the sooner you use them the better.

What if I don’t have olive oil

No problem, you can use any healthy oil. A good substitute would be avocado oil

Why do my kale chips crumble when I pick them up to eat them

This is an indication of over backing them. Be sure to spread the kale out evenly on your cooking sheet and if some areas are browning up faster rotate the pan and continue cooking until the majority of the leaves are crispy but not overly dried out and crumbly

How do I store them for later

Let the kale chips cool completely and then store them on the counter in an airtight container for up to 3 days or longer in the refrigerator

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Chicken Fajita Ensalada

Chicken Fajita Ensalada

Print Recipe
 Chicken Fajita Ensalada
Hearty, satisfying and delicious!
Servings
Lunches
Ingredients
Dressing
  • 7 Tablespoons olive oil Plus some for cooking
  • 1/2 Cups Freshly squeezed lime juice
  • 1 Tablespoon Lime Zest
  • 2 Tablespoons Cilantro Chpped Extra cilantro leaves to garnish
  • 2 cloves garlic diced
  • 1/8 cup Honey
  • 1 Teaspoon Red chili flakes
  • 1 Teaspoon Cumin, ground
  • 1 Teaspoon Salt
Ensalada
  • 4 Chicken breasts trimmed and cleaned
  • 2 Red orange or yellow bell peppers sliced
  • 1 Red onion, sliced
  • 8 Cups Mixed greens washed and dried
  • 2 Avocados, sliced
  • 2 Cups Cherry tomatoes halved
Servings
Lunches
Ingredients
Dressing
  • 7 Tablespoons olive oil Plus some for cooking
  • 1/2 Cups Freshly squeezed lime juice
  • 1 Tablespoon Lime Zest
  • 2 Tablespoons Cilantro Chpped Extra cilantro leaves to garnish
  • 2 cloves garlic diced
  • 1/8 cup Honey
  • 1 Teaspoon Red chili flakes
  • 1 Teaspoon Cumin, ground
  • 1 Teaspoon Salt
Ensalada
  • 4 Chicken breasts trimmed and cleaned
  • 2 Red orange or yellow bell peppers sliced
  • 1 Red onion, sliced
  • 8 Cups Mixed greens washed and dried
  • 2 Avocados, sliced
  • 2 Cups Cherry tomatoes halved
Instructions
  1. Add all dressing ingredients to a jar with lid, cap and shake well until completely combined! Pour half of the dressing into a gallon zip lock bag to use as a marinade for the chicken. Set the other half aside to use as the dressing so that it doesn’t become contaminated by raw chicken Place cleaned chicken breast in the ziplock back and refrigerate for at least 1 hour before grilling. To grill chicken heat grilling pan (or skillet) over med-high heat. Depending on the type of pan/grill you may want to drizzle a little extra olive oil in the pan. Place the marinated chicken in the pan and cook for approximately 3 min per side until lightly browned and cooked through. Set aside to cool In the same pan sauté the onions and peppers in a light drizzle of olive oil. You can also drizzle a little marinade over them to make sure they get a little extra flavor as well! Chop chicken into chunks and assemble the ingredients in a bowl to enjoy your chicken fajita ensalada! If you are making a big batch to eat over the week I place my chopped chicken in one container, lettuce washed and thoroughly dried in a bag and sautéed pepper and onion mix in a third container. I leave the dressing in the jar so I can shake before use and then I add half an avocado and some cilantro when I go to assemble my salad.
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Caprese Chicken Salad

Caprese Chicken Salad

Print Recipe
 Caprese Chicken Salad
This amazing and easy salad it a favorite in our house! Although I typically recommend going dairy free with PCOS I do occasionally make exceptions. Mozzarella is a high-fat cheese and probably a better choice than some dairy options. But you will see I don't overload my salad with it. Just a few pieces as a splurge and it's so worth it!
Servings
Serving
Ingredients
Salad
  • 2 Cups Mixed Greens washed and dried
  • 1 Tablespoon Pesto
  • 1/2 Cup Cherry tomatoes halved
  • 4 Small Mozzarella balls halved
  • Grilled chicken breast
Vinaigrette
  • The Juice of one Lemon
  • 1/3 Cups Balsamic Vinegar
  • 1/2 Cup olive oil
  • Salt and pepper to taste
Servings
Serving
Ingredients
Salad
  • 2 Cups Mixed Greens washed and dried
  • 1 Tablespoon Pesto
  • 1/2 Cup Cherry tomatoes halved
  • 4 Small Mozzarella balls halved
  • Grilled chicken breast
Vinaigrette
  • The Juice of one Lemon
  • 1/3 Cups Balsamic Vinegar
  • 1/2 Cup olive oil
  • Salt and pepper to taste
Instructions
  1. Add vinaigrette ingredients to a jar and shake until fully blended! Toss together cherry tomatoes, halved mozzarella balls and pesto Assemble salad by placing lettuce on a plate drizzle with dressing and top with tomato, pesto, and mozzarella mixture
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Meatballs and Zoodles

Meatballs and Zoodles

Print Recipe
 Meatballs and Zoodles
This dish gives you all the satisfaction of an Italian dinner without all the processed carbohydrates.
Servings
Servings
Ingredients
  • 6 Medium Zucchini Spiralized
  • 3 Cups Cherry tomatoes
  • 2 Tablespoons olive oil
  • 1 Clove Garlic crushed
  • Salt/Pepper
  • 2 Tablespoons Pesto
  • 20 Small meatballs your favorite low carb option
Servings
Servings
Ingredients
  • 6 Medium Zucchini Spiralized
  • 3 Cups Cherry tomatoes
  • 2 Tablespoons olive oil
  • 1 Clove Garlic crushed
  • Salt/Pepper
  • 2 Tablespoons Pesto
  • 20 Small meatballs your favorite low carb option
Instructions
  1. Toss tomatoes, olive oil, garlic, and salt and pepper together and spread on a parchment paper lined baking dish. Roast at 400 degrees for approximately 20 min until starting to shrivel Meanwhile, spiralize zucchini and saute in a large skillet over medium heat. You do not need to add any oil before sauteing as the moisture from the zoodles will be adequate. Season with a little salt and pepper. When zoodles are done sauteing remove to a bowl (do not overcook the zoodles) and toss with the pesto. Add roasted tomatoes Wipeout skillet and heat/cook meatballs according to their directions.
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