Salad Recipes for Women with PCOS
If you're having trouble finding salad recipes specifically designed to meet the dietary requirements of women with PCOS, you have come to the right place! This section offers a selection of recipes for super-nutritious salads starring some of the best anti-PCOS foods such as broccoli, salmon, chicken and apples. But before you head to the kitchen to experiment with these salad recipes, make sure you have explored the section Diet Tips for Women with PCOS and the section Best Foods for Fighting PCOS which provide more general information about PCOS and diet.
Tomato, Cucumber and Red Onion Salad
Red onions are one of the best dietary sources of chromium, a mineral that helps maintain normal blood glucose levels by making insulin more efficient. This will fight insulin resistance which is often associated with PCOS. Furthermore, chromium can aid in weight loss due to its ability to help reduce cravings and hunger. The PCOS fighting effects of this salad may be further strengthened by balsamic vinegar, which not only adds palate invigorating pungency but which also contains compounds that help fight insulin resistance and obesity.
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Super-Nutritious Broccoli Salad with Apples and Cranberries
This low-calorie, low glycemic salad features ingredients that deliver a good wallop of anti-PCOS nutrients such as B vitamins, calcium, zinc, magnesium, and chromium. It is also rich in antioxidants which help promote overall good health.
See the RecipeSalmon Salad
Salmon is one of the best dietary sources of vitamin D. Low levels of vitamin D and have been associated with many problems associated with PCOS, including infertility, weight gain, and insulin resistance. In addition, this salad delivers plenty of vitamin B3 and vitamin B6 which help maintain normal blood sugar levels, hormonal balance, and fertility.
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Beet and Carrot Salad with Ginger
Beets are loaded with magnesium. Research indicates that there is a strong link between magnesium deficiency and insulin resistance associated with PCOS. Magnesium is required for proper glucose utilization and insulin signaling, both of which are impaired in people with insulin resistance. Magnesium appears to be the most common micronutrient found to be depleted in insulin resistant people.
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Upgrade Your Salad-Making Tools!
Toss out that old plastic bottle and invest in an elegant salad dressing shaker made of high-quality glass! Don't know which one to pick? Try Trudeau's wonderfully-designed vinaigrette mixing bottle – it has a large spout opening, dripless design, and three mouthwatering recipes printed on it for easy reference.
Do you live in the UK? Typhoon manufactures a similar glass shaker which is available from Amazon.co.uk
.
Radicchio, Tomato and Cress Salad
This low-calorie, low-GI recipe pairs crisp radicchio, cress, and romaine lettuce with refreshing cucumber, celery, and tomatoes to create a super-healthy salad that is full of nutritional goodness. Radicchio, for example, contains anthocyanins, the same plant pigments that give blueberries their famous health benefits. Garden cress in turn contains the same health-protecting glucosinolates that have made Brassica vegetables such as kale and broccoli so famous.
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Romaine and Smoked Salmon Salad
Lettuce is a low calorie vegetable that makes an ideal basis for light, delectable salads. But it doesn't necessarily have to be iceberg lettuce! This recipe uses romaine lettuce to create a delicious salad that is loaded with chromium, an important mineral for women with PCOS. Chromium is a component of the glucose tolerance factor (GTF) which helps maintain normal blood glucose levels by making insulin more efficient. This will fight insulin resistance which is often associated with PCOS. Furthermore, chromium promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. The salmon in this wholesome anti-PCOS salad is loaded with vitamin D which helps combat infertility, weight gain, and insulin resistance.
See the RecipeShrimp and Eggs on Romaine Lettuce
Both shrimp and eggs are rich in vitamin D and zinc, key nutrients for warding of PCOS symptoms. The romaine lettuce and tomatoes featured in this salad are top dietary sources of chromium. Chromium helps maintain normal blood glucose levels by making insulin more efficient, thereby fighting insulin resistance which is typically associated with PCOS.
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Arugula, Avocado and Tomato Salad
This delicious salad has a very low glycemic rating. Low glycemic meals help fight insulin resistance and obesity, both of which can worsen PCOS symptoms.
See the RecipeChicken Salad with Dried Cranberries and Pine Nuts
Skinless chicken breast packs a protein punch but has a very low fat and carbohydrate content, making it an excellent food to fight obesity which is often associated with PCOS and insulin resistance. Chicken is also a good source of B vitamins, such as vitamin B3 and vitamin B6, which are important for successful weight loss and which also play a role in maintaining hormonal balance and fertility. Besides chicken, this salad contains many other ingredients that are great for women with PCOS. Romaine lettuce is one of the best sources of chromium, a mineral that helps fight insulin resistance and promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. Red wine vinegar helps slow down the passage of food from the stomach into the small intestine, thereby making you feel full longer.
See the RecipeChicken and Apple Salad
This recipe pairs meaty chicken with appetizing grapes and crunchy apples to create a culinary sensation that is sure to please your taste buds. But the benefits of this salad are not limited to culinary sensations! Chicken is rich in protein but has a very low fat and carbohydrate content, making it an excellent food for fighting obesity which is often associated with PCOS and insulin resistance. Chicken is also a good source of B vitamins, such as vitamin B3 and vitamin B6, which are important for successful weight loss and which also play a role in maintaining hormonal balance and fertility.
See the RecipeFor more recipes that help fight PCOS, please visit the main recipe directory of HealWithFood.org's Nutrition Guide to Fighting PCOS.
(if you live in the UK, click
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