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TASTING EDEN: PCOS-Friendly Recipes
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items This is a collection of easy and delicious PCOS-friendly recipes I developed to help manage my symptoms, and I’m so excited to share them with you! Each one is designed to support hormone balance, manage blood sugar, and provide long-lasting energy, ...
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Egg-Avocado Wrap 🥑🐣🫶🏽
Egg-Tomato Wrap 🍅🐣🫶🏽
Erewhon White Bean & Kale Salad 🥬✨🥑🫶🏽
Berry Yogurt Bowl 🍓☁️✨🫐
Amaranth with Cardamom Sangria Plumcot Preserves 🌸✨♥️☁️🍯
Greek Bowl with a Mediterranean Chickpea Salad 🩵🌺🫧🥒✨🧿
Egg-Avocado Wrap 🥑🐣🫶🏽
A high-protein twist on avocado toast—great for busy mornings!
This Egg-Avocado Wrap is my take on avocado toast—but way more balanced to keep you full and fueled. Protein is key for managing PCOS, helping to stabilize blood sugar and support hormone health, and I’ve noticed a huge difference since making it a p...
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Cassava flour is a naturally gluten-free alternative that is also grain-free, making it ideal for those with gluten sensitivities or following a low-glycemic diet. Cassava is high in fiber, which supports digestive health and helps stabilize blood su...
Siete Cassava Grain Free Tortillas - 8 Pack
Eggs are an excellent source of high-quality protein, which is essential for hormone balance and maintaining steady blood sugar levels, particularly for individuals with PCOS. They also provide healthy fats and important nutrients like choline, which...
Vital Farms - Large Grade A Eggs, 12 Count
Avocado is a nutrient-dense food packed with heart-healthy monounsaturated fats and fiber. It helps regulate blood sugar by slowing the absorption of carbohydrates, making it especially beneficial for those with PCOS. Avocados also support hormonal b...
Large Hass Avocado
Red pepper flakes contain capsaicin, a compound known to have metabolism-boosting properties. They can help support circulation and digestion while adding a zesty kick to meals. Capsaicin also has anti-inflammatory benefits, which can help alleviate ...
Crushed Red Pepper Flakes
Himalayan pink salt is a natural, mineral-rich alternative to regular table salt. It contains trace minerals like magnesium, potassium, and calcium, which are important for overall health, including supporting healthy hormone function. It also helps ...
McCormick - Himalayan Pink Salt Grinder, 2.5 oz
Lemon pepper is a flavorful seasoning that combines the tang of lemon with the heat of black pepper. It adds a low-calorie burst of flavor and is a good source of antioxidants, which can help reduce inflammation. Black pepper also enhances the bioava...
Simply Organic Lemon Pepper 3.17 oz
Lemon juice adds a refreshing burst of flavor and is rich in vitamin C, which supports the immune system and skin health. Vitamin C also acts as an antioxidant, reducing oxidative stress, which can be helpful for managing inflammation related to PCOS...
Lemon, 1 Each
Egg-Tomato Wrap 🍅🐣🫶🏽
Fresh, zesty, and packed with protein for an easy meal!
This Egg-Tomato Wrap is a simple, protein-rich meal that comes together fast—perfect for busy mornings or a light, refreshing lunch. The eggs provide steady energy, while Roma tomatoes add a juicy burst of freshness. Wrapped in a gluten-free cassava ...
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ChefSofi - Mortar and Pestle Set
La Tourangelle Organic Extra Virgin Olive Oil
Christopher Ranch - White Garlic. 3 pack
Roma tomatoes bring a burst of juicy sweetness and a tangy flavor that brightens up the wrap. Rich in antioxidants like lycopene, they also add a refreshing, crisp contrast to the creamy eggs and avocado.
Amazon Fresh Brand, Roma Tomatoes, 16 Oz
365 Red Wine Vinegar, 16.9 Fl Oz
Italian Parsley, 1 Bunch
Eggs are a versatile source of high-quality protein, supporting muscle health and hormone balance. Their rich, creamy texture adds heartiness to the dish, making it more satisfying while also helping to keep you feeling full longer.
Vital Farms - Large Grade A Eggs, 12 Count
Lemon juice adds a fresh, zesty kick to the wrap, enhancing the overall flavor profile. It’s also high in vitamin C, which supports immune health and helps brighten up the dish without adding sugar or extra calories.
Lemon, 1 Each
Red pepper flakes introduce a mild heat that adds complexity to the wrap. Beyond flavor, capsaicin (the compound responsible for the heat) can boost metabolism and support circulation, making the dish even more satisfying.
Crushed Red Pepper Flakes
Cassava tortillas are a great gluten-free option made from cassava root, providing a fiber-rich base to stabilize blood sugar and support digestion. Their mild flavor and soft texture make them perfect for wraps, adding substance without overpowering...
Siete Cassava Grain Free Tortillas 8-Pack
Lemon pepper brings a combination of tangy citrus and peppery heat, amplifying the flavors of the eggs and avocado. It’s a simple way to add depth without overpowering the other ingredients, while also providing antioxidants.
Simply Organic Lemon Pepper 3.17 oz
Himalayan pink salt adds a natural mineral-rich seasoning that enhances the flavors of the dish. Its trace minerals, including magnesium and potassium, support overall health while adding a light, well-rounded saltiness to the wrap.
McCormick - Himalayan Pink Salt Grinder, 2.5 oz
This dish is my take on a Middle Eastern-inspired meal, blending bold, smoky spices with fresh, herby flavors. The Ancient Grain Tabbouleh features a hearty base of kamut and quinoa, both nutrient-dense grains that add texture and protein. Kamut, in ...
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Erewhon White Bean & Kale Salad 🥬✨🥑🫶🏽
A meal-prep-friendly, protein-packed Erewhon remake!
This White Bean and Kale Salad is my take on the viral Erewhon salad, packed with nutritious ingredients and bold flavors. Tender kale is paired with creamy cannellini beans for a satisfying dose of protein and fiber, while avocado adds richness and ...
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Sunflower seeds are rich in vitamin E, magnesium, and healthy fats, offering antioxidant properties that help protect cells from oxidative stress. Their nutty flavor and crunchy texture elevate the salad, while providing heart-healthy nutrients and p...
365 Organic Roasted Salted Sunflower Kernels
McCormick - Black Peppercorn Grinder, 2.5 oz
Grey Poupon - Dijon Mustard, 8 oz. Jar
La Tourangelle Organic Extra Virgin Olive Oil
Maple Grove Farms - Pure Maple Syrup, 12.5 Oz
Avocado adds creamy texture and heart-healthy monounsaturated fats to the dish, which help to maintain stable blood sugar levels and support hormone balance. Its mild, rich flavor complements the other ingredients, making the salad more satisfying an...
Large Hass Avocado
Cannellini beans are a great plant-based source of protein and fiber, which help to stabilize blood sugar and keep you feeling full longer. They add a creamy texture and mild flavor to the salad, while also providing essential nutrients like iron and...
365 Organic Cannellini Beans, 15.5 oz
Kale is a nutrient-dense leafy green rich in vitamins A, C, and K, and is packed with antioxidants that help reduce inflammation. Its earthy flavor complements a variety of dishes, adding texture and crunch to the salad. Kale is also an excellent sou...
365 by Whole Foods Market - Chopped Kale, 16 Ounce
Hemp seeds are a powerhouse of protein and healthy fats, particularly omega-3 fatty acids, which help reduce inflammation and support heart health. Their mild, nutty flavor and crunchy texture make them a perfect addition to salads, adding both flavo...
Manitoba Harvest Hemp Hearts 16oz
Pumpkin seeds are a great source of magnesium, zinc, and healthy fats, supporting hormone balance and immune health. They add a subtle crunch and nutty flavor to the salad, enhancing the texture and providing additional nutritional benefits that supp...
365 Organic Pumpkin Seeds, 8 Ounce
Lemon, 1 Each
McCormick - Himalayan Pink Salt Grinder, 2.5 oz
Berry Yogurt Bowl 🍓☁️✨🫐
A gut-friendly, protein-packed breakfast that’s ready in minutes!
Managing insulin resistance is crucial for balancing hormones with PCOS, and that starts with stabilizing glucose intake—especially in the morning. Blood sugar spikes can lead to energy crashes, cravings, and hormonal imbalances, so I focus on meals ...
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Hemp seeds are an excellent source of plant-based omega-3s, which help reduce inflammation and support hormonal balance. They also provide complete protein, making them a great option for those following a dairy-free diet.
Manitoba Harvest - Hemp Hearts Shelled Hemp Seeds
Pumpkin seeds are rich in magnesium and zinc, two essential minerals for hormone regulation. Zinc, in particular, plays a role in balancing androgens, which can be beneficial for managing PCOS symptoms.
365 Organic - Pumpkin Seeds, 8 Ounce
Pistachios provide healthy fats and plant-based protein, which help keep blood sugar stable. They also contain antioxidants and fiber, making them a great crunchy addition to this bowl.
Setton Farms - Raw Shelled Pistachios 20 oz
A low-glycemic sweetener that won’t spike blood sugar levels, making it a great alternative to refined sugars. It provides a mild sweetness without disrupting insulin sensitivity.
Wholesome Sweeteners - Organic Raw Blue Agave
High in fiber and antioxidants, blackberries help support digestion and reduce inflammation. Their fiber content slows down sugar absorption, which is beneficial for insulin sensitivity.
Blackberries, 6 oz
Strawberries are packed with vitamin C and antioxidants, which help reduce inflammation and support skin health. They are also low in sugar compared to other fruits, making them a great choice for blood sugar balance.
Strawberries, 1 Lb
Blueberries are a powerhouse for PCOS-friendly eating. They are rich in anthocyanins, which help combat oxidative stress, and have a low glycemic impact, making them great for maintaining stable blood sugar levels.
Blueberries, 1 Pint
I love cashew milk yogurt because it has the closest texture to traditional dairy yogurt while being completely dairy-free! It’s rich in probiotics for gut health, supports digestion, and provides healthy fats that help with hormone balance.
Forager Project - Unsweetened Cashewmilk Yogurt
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Amaranth with Cardamom Sangria Plumcot Preserves 🌸✨♥️☁️🍯
A protein-packed, naturally sweet breakfast that feels like a treat!
This warm and nourishing dish features amaranth, an ancient grain rich in protein, fiber, and essential minerals like magnesium and iron. Paired with sweet, spiced stone fruit preserves, it’s a naturally indulgent breakfast or dessert that supports d...
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A warm spice that enhances sweetness without added sugar, also known for its potential blood sugar benefits.
Simply Organic Ceylon Ground Cinnamon 2.08oz
Adds richness and depth to the preserves.
Earth Balance - Soy Free Buttery Spread, 15 oz Tub
These are the base of our preserves. They add natural sweetness and antioxidants, with a tartness and beautiful texture that balances the richness of the dish.
Red Plum, 1 Each
A floral, slightly citrusy spice that pairs well with some stone fruits, but can be omitted depending on the flavor profile.
Simply Organic - Cardamom, 2.82 Ounce
Adds a satisfying crunch, healthy fats, and extra protein.
Happy Belly Sliced Almonds, 12 oz
A tiny, protein-rich grain with a creamy, porridge-like texture when boiled. It’s naturally gluten-free and packed with essential amino acids.
Bob's Red Mill - Organic Amaranth Grain, 24 oz
A low-glycemic sweetener that enhances the natural fruit flavors without spiking blood sugar.
Wholesome Sweeteners Organic Raw Blue Agave
Greek Bowl with a Mediterranean Chickpea Salad 🩵🌺🫧🥒✨🧿
A fresh, meal-prep-friendly bowl—serve with pita & tzatziki!
This vibrant Mediterranean Chickpea Salad is a Greek-inspired bowl brimming with fiber, protein, and healthy fats. Crisp Persian cucumbers, sweet bell peppers, and a tangy lemon-balsamic dressing create a refreshing, bright flavor, while chickpeas of...
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Enhances the salad with acidity and helps balance the richness of olive oil.
Lemon, 1 Each
A woodsy, slightly minty herb that enhances the steak’s richness.
Simply Organic - Whole Rosemary Leaf, 1.23 Ounce
Adds a gentle heat to balance the steak’s richness.
Crushed Red Pepper
Adds richness and moisture while basting.
Earth Balance - Soy Free Buttery Spread, 15 oz Tub
A flavorful, tender cut that pairs well with bold seasonings.
Boneless Beef New York Strip Loin Steak, Step 1
A mix of red, yellow, and orange peppers for natural sweetness and vitamin C.
Amazon Fresh Brand, Rainbow Bell Peppers, 3 Count
A heart-healthy fat that enhances the flavors and absorbs the fat-soluble vitamins in the veggies.
La Tourangelle Organic Extra Virgin Olive Oil
Provide a juicy, slightly tart contrast to the other ingredients.
Sunset Produce Wild Wonders Cherry Tomatoes
A plant-based protein powerhouse, also high in fiber to support blood sugar balance.
Amazon Fresh Canned Chick Peas 15.5 Oz
Adds a sharp bite, balancing the sweetness of the bell peppers.
Red Onion, 1 Each
Adds warmth and a slightly smoky depth.
Simply Organic Ground Cumin, 2.31 oz Jar
Crisp and refreshing, these add a cooling crunch and hydration.
Amazon Fresh Brand - Mini Cucumbers, 16 Oz
Classic Mediterranean herb with earthy, slightly peppery notes.
Simply Organic - Oregano, .75 oz
Adds depth and natural sweetness, complementing the acidity of the lemon juice.
365 Balsamic Vinegar Of Modena, 16.9 Fl Oz
Brings an herbaceous brightness while supporting digestion.
Italian Parsley, 1 Bunch
Chia Pudding with Apricot Preserves 🍑☁️🍯🫶🏽
A low-glycemic, make-ahead snack that keeps you full for hours!
This creamy chia pudding is a simple, nourishing treat that’s perfect for breakfast or a light dessert. Made with fiber-rich chia seeds and unsweetened vanilla almond milk, it thickens overnight into a naturally sweet, pudding-like consistency while ...
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Brings a bright, fruity flavor that pairs beautifully with the nutty almond milk and chia seeds. Made with simple, high-quality ingredients, Bonne Maman preserves have a homemade taste with just the right balance of sweetness and tartness. They conta...
Bonne Maman Preserve - Apricot, 13-Ounce
Brings a bright, fruity flavor that pairs beautifully with the nutty almond milk and chia seeds. St. Dalfour preserves are sweetened only with fruit juice concentrate, making them a great refined sugar-free option. They have a rich, deep apricot flav...
St. Dalfour - Apricot Fruit Spread, 10oz
Adds a subtle sweetness and creamy consistency without dairy, making it a perfect base for the pudding.
Califia Farms Unsweetened Vanilla Almond Milk
A natural sweetener with antibacterial properties, great for a touch of added sweetness while keeping it unrefined.
Nate's Organic Raw Unfiltered Honey 16oz
A fiber and omega-3 powerhouse, chia seeds create a pudding-like texture while supporting digestion and keeping you full longer.
BetterBody Foods - Organic Chia Seeds, 2 lbs
Mediterranean Snack Plate 🫒✨🍽️
A no-cook, balanced snack to keep you full and focused!
I love incorporating this into my routine on busy work or study days! This delicious, well-balanced spread is perfect for snacking or a light meal. The Norwegian crisp bread provides a hearty base, topped with creamy turkey or chicken salad for lean ...
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Sweet, crunchy, and full of vitamin A, carrots are great for dipping into the red pepper hummus. Their freshness and natural sweetness balance the richness of the other ingredients.
365 Organic Rainbow Carrot, 2lb Bag
Rich in selenium, these nuts provide essential minerals that support thyroid health. Their creamy, slightly sweet flavor pairs well with the other ingredients, adding a unique touch of richness.
Elan Organic - Raw Brazil Nuts, 6.5 oz
A crunchy, nutty topping that adds healthy fats, fiber, and protein, as well as a rich, savory flavor. They also provide a nice contrast in texture to the other ingredients. I love pairing them in a single bite with the dried apricots!
Setton Farms Raw Shelled Pistachios, 20 oz
Naturally sweet and chewy, dried apricots provide a boost of fiber and antioxidants, offering a balanced sweetness to the savory flavors of the salad and hummus.
365 Organic Turkish Apricots, 8 Ounce
A creamy, tangy spread made from chickpeas, tahini, and roasted red peppers. It adds flavor, healthy fats, and protein, while also offering a vibrant color and slightly smoky taste to complement the other ingredients.
Sabra - Roasted Red Pepper Hummus, 10 Oz
A protein-packed filling that pairs perfectly with the crisp bread. Whether using turkey or chicken, it provides lean protein and healthy fats that help keep you full longer. Adding herbs, olive oil, and a squeeze of lemon elevates the flavor.
WHOLE FOODS MARKET - Sonoma Chicken Salad
A light and crunchy base that’s perfect for holding toppings without getting soggy. It's high in fiber and often made with whole grains, making it a filling option for a satisfying snack or light meal.
Sigdal Bakeri Norwegian Crispbread - Gluten Free