Pumpkin Sabzi with Jowar Rotis

Pumpkin Sabzi with Jowar Rotis is a nutritious and delicious meal, perfect for individuals managing PCOS. Pumpkin is a powerhouse of beta-carotene and antioxidants that support hormonal balance and reduce inflammation, while jowar rotis are a gluten-free alternative packed with fiber and essential nutrients. This meal is light, easily digestible, and ideal for a balanced diet.

 

Ingredients:

  • 1 cup diced pumpkin
  • 1 tsp mustard seeds
  • ½ tsp turmeric
  • 2 jowar rotis

Instructions:

  1. Cook pumpkin with spices until tender.
  2. Serve with warm jowar rotis.

Nutritional Value (Per Serving):

  • Calories: 240 kcal
  • Beta-Carotene: High
  • Protein: 7g

Ideal: PCOS

Palak Dal with Brown Rice

Palak Dal with Brown Rice is a hearty and wholesome meal, combining nutrient-dense spinach dal with the goodness of brown rice. This dish is packed with iron, antioxidants, and fiber, making it an excellent choice for heart health. The spinach (palak) supports cardiovascular well-being, while brown rice provides a steady energy release, thanks to its complex carbohydrates. This simple yet flavorful recipe is easy to prepare and offers a balanced plate of protein, fiber, and essential nutrients, perfect for a healthy lunch or dinner.

Ingredients:

  • ½ cup yellow lentils (toor dal)
  • 1 cup spinach (finely chopped)
  • ½ tsp turmeric
  • 1 cup cooked brown rice

Instructions:

  1. Cook dal with spinach and spices until soft.
  2. Serve over warm brown rice.

Nutritional Value (Per Serving):

  • Calories: 250 kcal
  • Protein: 10g
  • Fiber: 6g

Ideal: Heart Health

Methi Thepla with Yogurt

Methi Thepla with Yogurt is a traditional Gujarati dish known for its flavor and health benefits. Made with whole wheat flour and fresh methi (fenugreek) leaves, this dish is rich in fiber, protein, and essential nutrients that support hormonal balance, making it ideal for managing PCOS. The use of yogurt in the dough enhances its softness while adding probiotics for gut health. Paired with additional yogurt, it becomes a wholesome, nutritious meal perfect for breakfast, lunch, or as a travel-friendly snack.

Ingredients:

  • 1 cup whole wheat flour
  • ½ cup methi leaves
  • ¼ cup yogurt

Instructions:

  1. Mix flour with methi and yogurt to form a dough.
  2. Roll and cook on a tawa.
  3. Serve with yogurt.

Nutritional Value (Per Serving):

  • Calories: 250 kcal
  • Fiber: 7g
  • Protein: 12g

Ideal: PCOS

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