Tag: PCOS friendly

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Homemade Cashew Milk

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Homemade Cashew Milk

Course Drinks
Keyword cashew milk, cashews, homemade
Author Liz Bissell

Ingredients

  • 1 cup raw cashews, soaked
  • ½ tsp sea salt
  • 1 tsp vanilla extract
  • 4 cups water
  • 1 tbsp maple syrup (optional)
  • ¼ tsp cinnamon (optional)

Instructions

  1. Cover the cashews with water and soak for at least 2 hours or overnight.

  2. Drain the cashews. Add the cashews, 4 cups water, sea salt, vanilla extract, maple syrup (optional), and cinnamon (optional) to a blender and blend until smooth.

  3. Add to 3 mason jars or 1 large. Store in refrigerator for up to a week.

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PCOS-Friendly Apple Spiced Granola

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PCOS-Friendly Apple Spiced Granola

Course Snack
Keyword dairy free, gluten free, granola
Servings 3 mason jars
Author Liz Bissell

Ingredients

  • ⅓ cup pumpkin seeds, raw
  • ½ cup pecans, chopped
  • ⅔ cup hemp seeds
  • 1 cup gluten-free old-fashioned oats
  • 1 cup macadamia nuts
  • 1 tbsp cinnamon
  • ¼ cup apple butter
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla extract
  • ¼ tsp ground cloves
  • ¼ tsp all-spice
  • ¼ tsp coarse sea salt

Instructions

  1. Preheat oven to 325 degrees. Combine the cinnamon, cloves, all-spice, and sea salt in a small bowl. Stir to combine. Set aside.

  2. Using a gallon ziplock bag, add the oats, pumpkin seeds, pecans, hemp seeds, and macadamia nuts. Close the ziplock bag and lay flat evenly on a hard surface, such as the kitchen counter. Using the bottom of a small saute pan, hit the bag several times to slightly break down the nuts. You can also chop manually or add to the a food processor and pulse 1-2 times if you prefer. Shake to evenly distribute and pour into a medium size bowl.

  3. Add the spices to the nut mixture and stir to combine. Add in the melted coconut oil and vanilla extract, stir. Heat the apple butter for about 20-30 seconds in the microwave and add to the nut mixture. Stir to evenly combine.

  4. Spread parchment paper or aluminum foil on a baking sheet and spray with cooking spray. Spread the granola evenly on the baking sheet. You want to make sure the granola is not spread too thin so you get some good clusters. I spread mine while maintaining some shape to it and then pressed down with my fingertips to reinforce the cluster creation.

  5. Bake for 25-30 minutes. Let cool for 5-10 minutes then break into smaller clusters. I stored mine in mason jars in the refrigerator but it can also be frozen for later use. Enjoy!

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Italian White Bean, Spinach, and Gnocchi Soup

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Italian White Bean, Spinach, and Gnocchi Soup

Course Main Course

Ingredients

  • 1 can great northern beans, drained and rinsed
  • 1 can diced tomatoes
  • 1 can no salt added tomato sauce
  • 2-3 carrots, peeled and roughly chopped
  • 2-3 celery stalks, roughly chopped
  • ¾ yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 bags Trader Joe's cauliflower gnocchi
  • 4 chicken sausages, sliced and cut into half moons
  • 2 bay leaves
  • 1 tbsp Italian seasoning
  • 6 cups reduced sodium chicken broth
  • 2-3 handfuls fresh spinach
  • salt and pepper to taste

Instructions

  1. Using an instant pot or just a medium soup pot, saute the carrots, celery, and onion for about 2-3 minutes. Add a pinch of salt.

  2. Add the garlic and chicken sausage and saute for about 2-3 minutes.

  3. Add in the diced tomatoes, tomato sauce, beans, bay leaves, and chicken broth. Let simmer for at least 10-15 minutes.

  4. Add in the gnocchi and Italian seasoning. Once the gnocchi is heated through, add in the spinach and stir to wilt. Add salt and pepper to taste. Enjoy!

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Dairy-free, Gluten-free Chocolate Pumpkin Dessert Bars

OCTOBER! How the hell are ya?! I’ve missed you so! By this point, my husband is already wondering when I’m going to stop cooking with so much pumpkin. But after he tastes whatever I’m making, he quiets down and remembers how delicious pumpkin really is. I have no idea why I don’t cook with it more throughout the year, but I guess that’s what makes it so damn special.

Y’all know my kitchen is a no-baking zone when it comes to desserts so this is another easy frozen dessert that can be made pretty quickly with some no-fuss ingredients. Much of what I used I already had in my pantry or fridge. These little babies will satisfy your sweet tooth while offering a powerful nutrition punch.

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These bars are very PCOS-friendly! Here are some reasons why:

  • Low in added sugar: no huge spikes in blood sugar and better insulin sensitivity
  • High in dietary fiber and healthy fats: aids in satiety and weight management and reducing cravings and estrogen dominance
  • Loaded with antioxidants and important vitamins/minerals from the pumpkin and cocoa powder
    • Vitamin C: aids in improving progesterone levels (for women with low progesterone) in the luteal phase to improve chances of pregnancy
    • Vitamin A: supports the immune system to help fight inflammation
    • Flavanoids: reduces inflammation in the body to improve egg quality
    • Magnesium: relieves PMS symptoms, improves mood and insulin resistance
  • Good source of tryptophan: may aid in improved sleep quality

A common misunderstanding with PCOS is that we have to completely eliminate desserts or sweets because of the sugar or refined carbohydrate intake, but remember the key is enjoying desserts that are lower in added sugar AND offer nutritional benefit. As you can see, this sweet treat offers so many nutritional benefits! Not to mention, it’s so yummy! I hope you guys enjoy!

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Dairy-free, Gluten-free Chocolate Pumpkin Dessert Bars

Course Dessert
Keyword chocolate, healthy dessert, PCOS, PCOS friendly, pumpkin
Author Liz Bissell

Ingredients

Base

  • 1 cup walnuts
  • 5 dates, sliced
  • 2 tbsp cocoa powder

Filling

  • 2½ cup raw cashews, soaked overnight or for at least 2-4 hours
  • ½ can coconut milk
  • ¾ can coconut cream
  • 2 tbsp cocoa powder
  • 1 tbsp pumpkin pie spice
  • ¾ can 100% pumpkin puree
  • 3 tbsp maple syrup
  • 1-2 pinches coarse sea salt

Topping

  • Handful of dark chocolate chips, chopped

Instructions

  1. For the base, pulse the walnuts in a food processor until finely chopped.

  2. Add the cocoa powder and pulse until evenly combined. Next, add in the dates and pulse until dates are completely blended.

  3. Using a 9 by 9 freezer-friendly dish, spread the date mixture along the bottom of the pan and press firmly down covering the entire bottom of the pan. Freeze for at least 15 minutes.

  4. While the base is freezing, add the cashews, coconut milk, coconut cream, maple syrup, pumpkin puree, cocoa powder, pumpkin pie spice, and sea salt to a food processor or blender. Blend until smooth. Add additional salt as needed.

  5. Pour the filling over the frozen crust and sprinkle the chopped chocolate chips on top. Freeze for 2-3 hours.

  6. Remove from the freezer about 30 minutes prior to eating. Cut into squares and enjoy!