Veggies & Hummus

Veggies & Hummus

Veggies & Hummus

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

Veggie humus plate
Veggie humus plate

This recipe is a fantastic way to enjoy veggies and load your body with hormone-balancing nutrients. My favorite thing about it? whip up some healthy, fresh hummus on Friday and enjoy all weekend as a healthy snack when hunger strikes!

~ Enjoy

Jump to Recipe  

Eating a variety of raw vegetables is an amazing way to fuel your body with antioxidants and healthy microbes to promote gut health. A delicious hummus to dip veggies in makes eating more vegetables easy and with this recipe you can do that guilt free. Most grocery store humus is full of inflammatory oils and preservatives. But with this easy recipe, you can enjoy the popular snack knowing your body will be benefiting from what’s inside!

Healthy Snack, veggie plate, hummus

OLIVE OIL

Olive oil has health benefits for women with PCOS! Olive oil is a natural monounsaturated fat, and it can help to reduce inflammation, improve your insulin sensitivity, and blood cholesterol levels. Additionally, it’s a good source of antioxidants, which can protect your cells from damage.

This homemade hummus recipe is a great way to incorporate this healthy oil in a delicious way.

Healthy snack, veggies

RAW VEGGIES

Raw vegetables provide a great source of diverse microbe that provide amazing benefits for a healthy gut microbiome and immune system,

Raw vegetables are also loaded with antioxidants, vitamins, and minerals that can help improve your health in a number of ways. In addition, they are low in calories and high in fiber, making this snack an amazing option for healthy hormones. 

How to store and serve 

Homemade hummus lasts up to 4 days when stored in an airtight container in the refrigerator. 

Store separately from ready to eat vegetables so they don’t add too much moisture to the hummus. 

Veggie humus plate
Print Recipe

Veggies & Hummus

This easy-to-make hummus recipe is filled with clean ingredients without the inflammatory oils and fats of supermarket dips. Filled with hormone-balancing nutrients, it's a fantastic way to enjoy veggies and boost your energy naturally!
Prep Time15 minutes
Total Time15 minutes
Course: Snack
Keyword: dairy free, gluten free, Low Glycemic, no added sugar, plant based, Vegan, Vegetarian
Servings: 8

Ingredients

  • 1 teaspoon small clove garlic crushed
  • 2 15-ounce cans of chickpeas drained and rinsed
  • 2-3 tablespoons fresh lemon juice depending on desired tang
  • 2 tablespoons tahini more or less to taste
  • 3 tablespoons extra-virgin olive oil plus more for serving
  • 1/2 teaspoon ground cumin optional but recommended
  • 1/2 teaspoon fine sea salt or a heaping 1/2 teaspoon of Kosher salt
  • 2-3 tablespoons cold water if needed to make the hummus smoother

Options For Garnish:

  • paprika (and or parsley) and an extra drizzle of olive oil. Sesame seeds, feta cheese, olives, and/or a sprinkle of fresh herbs also make a great garnish

Instructions

  • Add garlic, chickpeas, lemon juice, tahini, and 3 tablespoons of extra-virgin olive oil in the food processor alone and run for about 30-45 seconds, then scrape down the sides.
  • Put the lid back on and turn the food processor on, then add up to 3 Tablespoons cold water 1 tablespoon at a time through the top of the food processor while processing until the mixture becomes smooth and desired amount of creamy.
  • Optional: At this point, you can also add another tablespoon of extra-virgin olive oil and/or lemon juice (if you like it extra lemony!) to help make it even more creamy.
  • Garnish: To serve right away, add your hummus to a small bowl and use the back of a spoon to make a swoosh on top. Sprinkle a few whole chickpeas and about 1-2 tablespoons more of extra-virgin olive oil on top to make it pretty. Add a dash of paprika (not smoked paprika, unless you’re into it) on top for a traditional finish. A big sprinkle of flakey sea salt makes a great garnish, too.

Notes

Homemade hummus will keep in an airtight container for up to 4 days in the refrigerator.

FAQ’s

What if I Don’t Have a Food Processor?

No problem you can make hummus in a blender

Blender Method: 

It’s easy for the ingredients to get stuck in the blade and not blend. Here are a few tips to ensure a smooth and creamy hummus from your blender:

  1. Start with some liquid. Add the olive oil, lemon juice and tahini first and blend to combine
  2. Be sure to use crushed garlic or shop finely. You don’t want to get a bite of all garlic because it didn’t mix evenly. 
  3. Add remaining ingredients and blend
  4. Add 1-2 more tablespoons of cold water while blending 
  5. You can also add more extra-virgin olive oil and/or lemon juice to help make it blend if needed.
Why Does My Homemade Hummus Taste Bitter?

Too much tahini, too much garlic, too much lemon juice or blending paprika directly into the hummus can impart bitter flavor. 

With hummus it comes down to your tastes add less tahini, garlic and/or lemon then add a bit more if you want after tasting 

What Can I Use Instead of Tahini?

Cashew is a neutral nut butter and is often used as a base for plant-based dips, sauces, and salad dressings much like tahini. For those with sesame allergies, cashew butter is a seed-free alternative.

What I Can I Use Instead of Chickpeas

White beans (e.g. cannellini beans) make a great substitution for chickpeas if you want to mix things up.

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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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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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  It’s not a one size fits all

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  Plan and Prep Guide Included

  Go beyond diet & nourish your hormones to boost fertility

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