Living with Polycystic Ovary Syndrome (PCOS) can be a daily challenge, but making healthy and delicious meals doesn’t have to be one of them. As someone with PCOS, you’re likely aware that hormone imbalances play a significant role in the condition, which means that what you eat can directly impact your symptoms. A balanced diet rich in whole foods, omega-3 fatty acids, and fiber can help regulate hormones and alleviate common symptoms like acne, weight gain, and irregular periods.
To make mealtime a little easier, we’ve compiled 18 mouthwatering PCOS-friendly recipes that will satisfy your taste buds while promoting hormonal balance. From savory stir-fries to sweet breakfast bowls, these dishes are designed to be both nourishing and enjoyable. Whether you’re a seasoned cook or just starting out in the kitchen, this collection has something for everyone.
Quinoa and Vegetable Stir-Fry
A flavorful and nutritious stir-fry recipe that combines the nutty taste of quinoa with a variety of colorful vegetables, all cooked to perfection in just 20 minutes.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 bell pepper (any color), sliced
– 1 small zucchini, sliced
– 1 cup broccoli florets
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add diced onion and minced garlic; cook for 2-3 minutes until softened.
4. Add sliced bell pepper, zucchini, and broccoli; cook for an additional 5-6 minutes until vegetables are tender-crisp.
5. Stir in cooked quinoa, soy sauce, salt, and pepper to combine.
6. Serve hot, garnished with chopped scallions or cilantro if desired.
Cooking Time: 20 minutes
Salmon with Avocado Salsa
This recipe combines the rich flavors of grilled salmon with a creamy and tangy avocado salsa, perfect for a light and satisfying meal. With only a few ingredients and simple steps, you can create this flavorful dish in no time.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 ripe avocados
– 1 lime, juiced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Meanwhile, combine diced avocado, lime juice, red onion, jalapeño pepper in a bowl.
5. Garnish with fresh cilantro leaves.
6. Serve grilled salmon with Avocado Salsa spooned on top.
Cooking Time: 10-12 minutes
Chickpea and Spinach Curry
This vibrant curry recipe is a flavorful and nutritious meal that combines the creamy texture of chickpeas with the earthy sweetness of spinach. Perfect for a quick weeknight dinner or a weekend lunch, this dish is sure to become a staple in your kitchen.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1 can coconut milk (14 oz)
– 1 cup water
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion, garlic, curry powder, cumin, and turmeric; cook until the onion is translucent.
3. Add chickpeas, spinach, salt, and pepper; stir well.
4. Pour in coconut milk and water; bring to a simmer.
5. Reduce heat to low and let curry simmer for 20-25 minutes or until the flavors have melded together.
6. Serve hot over rice or with naan bread.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos Recipe Summary:
A flavorful and nutritious vegetarian option that combines roasted sweet potatoes with black beans, topped with a sprinkle of feta cheese and a squeeze of lime juice.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 4 corn tortillas
– Feta cheese, crumbled (optional)
– Fresh cilantro, chopped (optional)
– Lime wedges, for serving
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, cumin, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, sauté onion and garlic until softened. Add black beans and cook for an additional 2-3 minutes.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by filling with roasted sweet potatoes, black bean mixture, and topping with feta cheese (if using).
6. Serve immediately and squeeze with lime juice to taste.
Cooking Time: Approximately 35-40 minutes.
Grilled Chicken with Steamed Broccoli
This recipe combines the flavors of grilled chicken with the nutritious goodness of steamed broccoli, making it a great option for a quick and healthy meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 4 cups broccoli florets
– 2 tbsp water
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, salt, and pepper. Brush the mixture evenly onto both sides of the chicken breasts.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, place broccoli florets in a steamer basket over boiling water. Cover with a lid and steam for 3-4 minutes, or until tender but still crisp.
5. Serve grilled chicken alongside steamed broccoli.
Cooking Time: 15-18 minutes
Zucchini Noodles with Pesto
This recipe is a great way to enjoy the flavors of Italy without sacrificing nutrition or calories. Quickly spiralized zucchinis are tossed with a vibrant and herby pesto, making for a perfect summer side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see below for recipe)
– Salt, to taste
– Grated Parmesan cheese, optional
Pesto Recipe:
– 1 cup fresh basil leaves
– 1/3 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt, to taste
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a large skillet, combine the zucchini noodles and pesto. Toss until the noodles are well coated.
3. Season with salt to taste.
4. Top with grated Parmesan cheese, if desired.
5. Serve immediately.
Cooking Time: 10 minutes
Lentil and Kale Soup
A comforting and nutritious soup that’s perfect for a chilly day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and leaves chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the chopped kale and cook until wilted, about 5 minutes.
6. Stir in the diced tomatoes and continue to simmer for an additional 10 minutes.
Cooking Time: 45-50 minutes
Baked Cod with Lemon and Herbs
A flavorful and moist cod recipe that’s perfect for a weeknight dinner or special occasion. This dish is simplicity at its finest, allowing the natural sweetness of the cod to shine through while the lemon and herbs add a bright and citrusy twist.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried parsley
– Salt and pepper to taste
– Fresh lemon slices for garnish
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 olive oil over the fish, then sprinkle thyme and parsley evenly.
5. Squeeze lemon juice over the top of each fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Cauliflower Rice Stir-Fry
Transform cauliflower into a delicious rice substitute with this simple and flavorful stir-fry recipe. Perfect as a side dish or added to your favorite protein, this dish is sure to become a new favorite!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of mixed vegetables (bell peppers, carrots, snow peas)
– 1 teaspoon of soy sauce
– Salt and pepper to taste
– Optional: 1/4 teaspoon of red pepper flakes for some heat
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat the oil in a large skillet or wok over medium-high heat.
3. Add the onion and garlic and cook until softened, about 3-4 minutes.
4. Add the mixed vegetables and cook for an additional 2-3 minutes.
5. Stir in the cauliflower “rice” and soy sauce. Cook for 1-2 minutes, stirring frequently.
6. Season with salt, pepper, and red pepper flakes (if using).
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Turkey and Spinach Meatballs
Elevate your meatball game with this flavorful and nutritious twist, featuring turkey and spinach as the star players. This recipe is perfect for a quick weeknight dinner or as an appetizer for your next gathering.
Ingredients:
– 1 lb ground turkey
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite marinara sauce
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, spinach, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands or a wooden spoon until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the meatballs and gently roll them around to coat evenly.
5. Bake for 18-20 minutes or until cooked through.
6. Serve hot with your favorite marinara sauce, if desired.
Cooking Time: 18-20 minutes
Berry and Chia Seed Smoothie
Start your day with a refreshing and nutritious smoothie packed with antioxidants and fiber. This Berry and Chia Seed Smoothie is a perfect blend of sweet and tangy, making it a delicious way to kick-start your morning.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon chia seeds
– 1/2 banana, sliced
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the frozen berries, chia seeds, sliced banana, and Greek yogurt.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the honey and blend until well combined.
4. Taste and adjust the sweetness or consistency as desired.
5. Serve immediately, garnished with additional berries if desired.
Cooking Time: 2-3 minutes
Roasted Brussels Sprouts with Balsamic Glaze
Elevate this seasonal side dish by adding a tangy and sweet balsamic glaze to roasted Brussels sprouts. The caramelized flavors will surely become a new favorite.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 tablespoon salt
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Spread the sprouts on a baking sheet in a single layer and roast for 20-25 minutes, or until tender and caramelized.
4. While the sprouts are roasting, whisk together balsamic vinegar and honey in a small bowl.
5. Remove the sprouts from the oven and brush with the balsamic glaze during the last 5 minutes of cooking.
Cooking Time: 25-30 minutes
Quinoa Salad with Cucumber and Tomatoes
This light and flavorful quinoa salad is perfect for hot summer days. With the combination of nutty quinoa, crunchy cucumber, and juicy tomatoes, it’s a refreshing side dish or light lunch.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 large cucumber, diced
– 2 medium tomatoes, diced
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Cook the quinoa according to package instructions using 2 cups of water or broth. Set aside.
2. In a large bowl, combine the cooked quinoa, cucumber, tomatoes, and parsley.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: 20-25 minutes (including cooking time)
Grilled Shrimp with Garlic Butter
Elevate your outdoor gatherings with this flavorful and easy-to-make Grilled Shrimp with Garlic Butter recipe. Perfect for a quick dinner or a summer BBQ, these succulent shrimp are smothered in a rich garlic butter sauce.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons unsalted butter, softened
– 4 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together butter, garlic, and lemon juice until well combined.
3. Thread shrimp onto skewers or place on a plate.
4. Brush the garlic butter mixture evenly over both sides of the shrimp.
5. Season with salt and pepper to taste.
6. Grill for 2-3 minutes per side, or until pink and cooked through.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 8-10 minutes total
Avocado and Egg Breakfast Bowl
Start your day with a nutritious breakfast bowl that combines creamy avocado, savory egg, and crunchy toast.
Ingredients:
– 2 ripe avocados, mashed
– 2 eggs
– 1/4 cup diced red bell pepper
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 slices whole grain bread, toasted
– Optional: chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Season with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Pour in the eggs and scramble until cooked through, breaking them up into small pieces as they set.
3. Toast the bread and top each slice with a spoonful of mashed avocado.
4. Add the scrambled eggs on top of the avocado, followed by diced red bell pepper.
5. Serve immediately and garnish with chopped fresh herbs if desired.
Cooking Time: 10-12 minutes
Stuffed Bell Peppers with Ground Turkey
This recipe combines the sweetness of bell peppers with the savory flavor of ground turkey, making it a delicious and healthy meal option. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked rice
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon paprika
– Salt and pepper to taste
– Shredded cheese for topping (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up with a spoon as it cooks.
4. Add the chopped onion, minced garlic, cooked rice, diced tomatoes, paprika, salt, and pepper to the skillet. Cook until the mixture is heated through.
5. Stuff each bell pepper with the turkey mixture and top with shredded cheese (if using).
6. Cover the baking dish with aluminum foil and bake for 30 minutes.
7. Remove the foil and continue baking for an additional 15-20 minutes, or until the peppers are tender.
Cooking Time: 45-50 minutes
Oatmeal with Almond Butter and Blueberries
Start your day off right with a delicious and nutritious bowl of oatmeal infused with the creamy richness of almond butter and sweet burst of blueberries.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup water or milk (dairy or non-dairy)
– 2 tbsp almond butter
– 1/2 cup fresh or frozen blueberries
– Pinch of salt
– Optional: honey or maple syrup for added sweetness
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency (about 5-7 minutes).
3. Stir in the almond butter until smooth and creamy.
4. Fold in the blueberries and sprinkle with salt.
5. Serve warm, topped with an optional drizzle of honey or maple syrup if desired.
Cooking Time: 10-12 minutes
Baked Salmon with Asparagus
This recipe combines the rich flavor of salmon with the natural sweetness of asparagus, all wrapped up in a simple and easy-to-make package. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges for serving
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 garlic and salt and pepper to taste.
5. Arrange the asparagus spears alongside the salmon.
6. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Summary
Discover 18 delicious recipes that promote hormonal balance for women with PCOS. From savory stir-fries and curries to healthy breakfast bowls and smoothies, these recipes incorporate ingredients like quinoa, salmon, avocado, and sweet potatoes to support hormone regulation. Whether you’re looking for a quick lunch or a satisfying dinner, this collection has something for everyone. Plus, many of these recipes are gluten-free, dairy-free, or vegan-friendly, making them accessible to women with dietary restrictions.
