Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

• Eggs
• Nut butter (peanut, almond, etc.)
• Nuts and seeds (chia seed, ground flaxseed, etc.)
• Greek yogurt
• Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
• Tofu
• Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

• Whole, fresh fruit – all kinds!
• Frozen fruit
  • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
• Dried fruit without added sugars
  • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
  • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women. 

Examples of whole grains/complex carbs for breakfast include:

• Whole grain bread or English muffin
• Oatmeal
• High fiber, low sugar cereal
• Low sugar granola
• Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish

Instructions:

Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

This may be my all-time favorite recipe. No lies. I absolutely love salmon, and let’s be honest, grilling it with some lemon and spices can get pretty old quickly. Enter these super delicious, super easy, super moist, salmon kebab skewers. I love this recipe because its easy enough to throw together during the week, but it also looks super fancy and as if you spent hours in the kitchen. Looking to impress some guests, definitely try this recipe.

Why Salmon?

Salmon is an excellent source of Omega-3 fatty acids. Meaning? As humans, there are two types of poly-unsaturated fats that we cannot make: Omega-3 and Omega-6 fatty acids (aka alpha-linolenic and linoleic acids) are essential fatty acids, because our bodies cannot make them. These types of fats are needed in the diet, however the traditional American diet is heavy on the Omega-6 fats, and less so Omega-3. This is why people are often promoting Omega-3 fats because we often don’t get enough.

DHA and EPA are two types of fats that are made from Omega-3 fatty acids, and these are especially important because they help reduce inflammation, are critical in brain health (and brain development of your baby when you’re pregnant). Salmon is an excellent source of Omega-3 fatty acids and I always recommend my clients to have 2-3 servings of fish per week. If you’re pregnant, better to stick to smaller fish to decrease the risk of mercury entering your bloodstream.

Genius Food

I recently picked up a copy of Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, by Max Lugavere. In the book he talks about the benefits of eating wild salmon on brain health (in addition to reducing risk for cardiovascular disease, cancer, and all cause mortality) specifically. Aside from EPA and DHA omega-3 fats (see above), wild salmon also has high amounts of astaxanthin. This carotenoid, he says, can boost cognitive function, protect the eyes and skin, and provide antioxidant effects and free radical scavenging.

Additionally, astaxanthin can “switch on” the gene for protecting DNA damage and the stresses of aging. It’s no wonder that fish is often promoted as a healthy source of protein, and salmon in particular has so many wonderful health benefits. If you’re interested in other genius foods, definitely check out this book!

Easy Weeknight Dinner

The other reason I love this dish, aside from the protein, omega-3 fats, and antioxidant power, is that it’s super easy to throw together on a weeknight. For instance, when I come home from a long day, the last thing I want to do is cook for an hour and a half, then wash dishes, and then the night is over (you may feel the same way?!). Instead, try eating these skewers straight from the skewer and not even use a plate: win-win!

Lastly, you can let these salmon kebabs marinate overnight, or even just throw it all together right when you get home – either way, this dish is delicious, healthy, and super moist and flavorful. In short, if you’re looking for a delicious, simple and healthy weeknight dinner – these salmon kebabs will be your new favorite recipe. Enjoy!

You might also like: Mediterranean Quinoa Salad 

Holy mother of halva! I’ve truly out-done myself, friends. I’m so excited to share these vanilla halva cake bites with you today because I thought it was good, but then I shared these bites with my friends, and got RAVE reviews. Yippee! These bites are the perfect sweet treat after dinner, or even as a pre-workout quick sugar fuel. Check it out below!

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Teff Chia Seed Oatmeal with Coconut Yogurt and Cacao

Hi friends! I’m really excited to share this teff oatmeal recipe with you all today because not only does this recipe feel super cozy for fall, but it also is extremely easy to put together. I should know, because aside from taking a billion photos of the recipe, it actually only took 15 minutes for this to come together. Easy, healthy, delicious. DONE.

I love that this oatmeal is a little different, because I added chia seeds, which are an excelled source of omega-3 fatty acids and fiber, but also because I added teff. Teff is a pseudo-grain from Ethiopia. If you’ve eaten Ethiopian food, you’ve probably eaten injara, which is a spongy bread made from teff flour, and is traditionally eaten with with the different stews. I’m actually salivating right now just thinking about Ethiopian food!

What is Teff?

Teff is awesome because its a gluten-free grain that is very high in protein and fiber, and also a good source of manganese, iron and calcium. One half-cup of teff uncooked has about 354 calories, 12.8 grams of protein, 70.6 grams of carbs, and 7.7 grams of fiber. I love adding even a tablespoon of teff into rice dishes as well, because it adds a different texture, as well as a different variety of nutrients. Teff is full of many B-vitamins, and it’s an awesome way to introduce a variety of whole grains into your diet. The flavor is kind of nutty, which I love, especially combined with oats and chia seeds. Teff is really tiny, so be careful because it can easily go everywhere in the kitchen if you’re not careful! (I may be speaking from experience here…..)

I hope you give this recipe a try, I know you’ll love it! Be sure to tag me on Instagram if you do make it, I love seeing your recipes!

 

A couple weeks ago I had the pleasure of guest posting on the Boston Day Book, run by lovely friend Natalie. When Natalie approached me about making a breakfast bowl, I knew I wanted to make something hearty, healthy and delicious like a warming bowl of porridge. The key to this recipe though, is an ingredient that no many people know about: amaranth. This porridge is perfect for the cooler months and is filled apples, dates, carrots and beautiful warming spices like cinnamon and cardamom.

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Hello my beautiful friends!

Today I’m going to show you how to make a delicious, BEAUTIFUL, dragonfruit smoothie bowl that will bring you so much happiness just looking at it! And of course eating! I’m talking all about pitaya!

You may have seen these bright pink spiky fruit at a specialty grocery store. I first found them on my trip to Thailand earlier this year- they are super delicious, with a white or sometimes pink fleshly inside, they are just so magical to eat.

If you don’t find yourself in Thailand, you can find these frozen pitaya packs in your local whole foods, which is what I used in this recipe. I absolutely love the bright vibrant color they make!

This super simple smoothie bowl has only fruit and coconut water, it’s super light and honestly the perfect thing to eat during warmer temperatures. You can add whatever toppings you like, I love adding shredded coconut, banana, and bee pollen. The options are endless though.

You will need a high speed blender, I use a Vitamix, but before that I was using the Nutribullet, and honestly, it always did a great job for my smoothies. I highly recommend investing in a good quality blender, as this will make all your smoothies come together in a pinch – no smoking struggling blender included.

Check out the recipe below and let me know what you think!

You might also like: Wellspring Classic Green Smoothie