PCOSFriendlyRecipes

BreakfastChocolate Power Smoothie - Serves 1

Ingredients:1 x cup unsweetened almond milk1 x tsp. chia seeds1 x tbsp. almond butter1 x frozen banana1 x cup baby kale leaves2 x tsp. cocoa powder

Method:Blend all ingredients in a blender and serve… Enjoy!

Calories: 319 Total Carbs: 45g GL: 12

Gluten Free Porridge - Serves 2Ingredients:2 x tbsp. shredded coconut1 x tbsp. pumpkin seeds1 x tbsp. chia seeds1 x tbsp. chopped walnuts1 x tsp. cinnamon½ -1 x cup boiling/hot water¼ cup of blueberries

Method:Grind first 6 ingredients in blender or coffee grinder. Add hotwater and stir.Add nut milk and stir.Add berries. Enjoy!

Calories: 369 Total Carbs: 26g GL: 7

This food is very low in Cholesterol and Sodium. It is also a good source ofDietary Fiber and Riboflavin, and a very good source of Vitamin A, VitaminC, Vitamin K and Manganese.

This food is very low in Cholesterol and Sodium. It is also a good source ofDietary Fiber, and a very good source of Manganese.

Lunch

Waldorf Salad -Serves 1

Ingredients:

2 x cups bibb lettuce½ x apple, diced2 x tbsp. sliced celery3 oz (90g) x grilled chickenbreast, sliced2 tablespoons toastedwhole almonds, choppedLemon juice as a dressing

Method:

Combine all ingredients andserve.

Calories: 427 Total carbs:25g GL: 4

This food is low in Sodium. It isalso a good source of Vitamin C,Niacin and Manganese, and avery good source of Protein andVitamin K. It is MILDLY anti-inflammatory.

Vegetable Lovers ChickenSoup - Serves 2

Ingredients:

1 x tablespoon extra-virgin olive oil 8 oz (227g) x chicken tenders, cut into bite-size chunks 1 x small zucchini / courgette, finely diced 1 x large shallot, finely chopped 1/2 x teaspoon Italian seasoning blend 1/8 x teaspoon salt 2 x plum tomatoes, chopped 1 x 14-ounce (400g) can reduced-sodium chicken broth 1/4 x cup dry white wine 1 1/2 x cups packed baby spinach

Method:

Heat oil in a large saucepan over medium-high heat. Addchicken and cook, stirring occasionally, until browned, 3 to4 minutes. Transfer to a plate.Add zucchini, shallot, Italian seasoning and salt and cook,stirring often, until the vegetables are slightly softened, 2 to3 minutes.Add tomatoes, broth, wine; increase heat to high and bringto a boil, stirring occasionally.Reduce heat to a simmer and cook for about 8 minutes.Stir in spinach, the cooked chicken and any accumulatedjuices from the chicken; cook, stirring, until the chicken isheated through, about 2 minutes. Calories: 428 Total carbs: 26g GL: 11 This food is a good source of Protein, Vitamin A and Vitamin C, and avery good source of Vitamin K.

One Pan SimpleSummer Chicken -Serves 2

Ingredients: 4 x chicken thighs, skin on ½ lb (300g) x potatoes, cut into chunks ½ x garlic bulb, broken into cloves, skin lefton 1 x tbsp. avocado oil ½ cup x chicken stock 1 lemon, halved 1 x zucchini (courgette), cut into thick batons 1 red chilli, deseeded and sliced large handful basil leaves , torn

Method:

Heat oven to 430F (220C). Pop the chicken,skin-side up, in a large roasting tin with thepotatoes. Lightly crush the garlic cloves and nestleamong the chicken pieces. Drizzle over theoil and chicken stock, then season.Squeeze over the juice from the lemon andpop the empty halves in the tin.Bake for 45-50 mins, adding the zucchini(courgettes) and chilli 15 mins before thecooking time is up.Remove from the oven when the chicken iscooked through and golden, and the veg istender.Stir through the basil leaves and serve.

Calories: 495 Total carbs: 45g GL: 19

This food is a good source of Protein andVitamin B6, and a very good source ofVitamin C. It is also STRONGLY anti-inflammatory.

Ingredients:

14 oz (400g) x Desiree potatoes, thinlysliced into half moons 1 x tbsp. olive oil 3 x fresh thyme sprigs 2 x firm white sustainable fish fillets zest and juice 1 lemon green salad, to serve

Method:

Heat the oven to 425F / 220 C.Place a baking tray in the oven for 10minutes to heat up. Coat the potatoes in theoil and sprinkle with sea salt and the thymesprigs. Spread the potatoes out on a pieceof baking paper and transfer to the hot tray.Bake in the oven for 20 minutes.Sprinkle the fish fillets with the lemon zest, alittle salt and a lot of pepper.Add to the tray, squeeze over some lemonzest and juice and cook for another 10minutes, until the fish is flaking, but stillmoist. Serve either on plates, or straightfrom the greaseproof, with a green saladside.

Calories: 409 Total carbs: 47g GL: 18

Oven Baked Fish and Chipswith a Green Salad -Serves 2

This food is low in Sodium. It is also a goodsource of Protein, Vitamin K, Vitamin B6,Potassium and Selenium, and a very goodsource of Vitamin C. It is alsoMODERATELY anti-inflammatory.

Dinner