Culturally Appropriate PCOS Friendly Food

 

 

 

EGUSI SOUP

This is a West African inspired PCOS friendly meal. It is low in simple carbs, rich in healthy fats and protein and anti-inflammatory ingredients 

 

Ingredients

• 2 cups blended spinach or bitter leaf (for antioxidants) 

• 1/2 cup ground egusi (melon seeds, rich in healthy fats) 

• 1 medium onion, chopped 

• 2 cups broth or water 

• 1 tbsp red palm oil (anti-inflammatory) 

• 1 tsp cayenne pepper 

• 1 tsp crayfish powder (optional) 

• *200g grilled fish (tilapia, mackerel, or salmon for omega-3s) 

• 1/2 tsp sea salt 

• 1/2 tsp garlic powder 

*for a vegetarian or vegan version, swap the fish for mushroom or tofu  

 

Directions

• Heat palm oil and sauté onions until translucent. 

• Add blended spinach, broth, crayfish, and spices. Simmer for 5 minutes. 

• Stir in ground egusi and cook for another 10 minutes until thick. 

• Serve with grilled fish and a side of cauliflower rice or a small portion of unripe plantain. 

 

 

Spiced Chickpea & Quinoa Bowl 

This a South Asian inspired PCOS friendly meal. It is high in fibre and plat protein, with spices that help balance blood sugar. 

 

Ingredients 

• 1 cup cooked quinoa 

• 1/2 cup boiled chickpeas 

• 1/2 tsp turmeric (anti-inflammatory) 

• 1/2 tsp cumin powder (aids digestion) 

• 1/2 tsp garam masala 

• 1 tbsp coconut oil 

• 1/2 cup sautéed spinach 

• 1/2 small onion, chopped 

• 1 clove garlic, minced 

• 1 tbsp plain Greek yogurt (probiotic for gut health) 

* for a vegan friendly version replace Greek yoghurt with coconut yoghurt or tahini dressing.  

 

Directions 

1. Heat coconut oil, sauté onions and garlic until golden. 

2. Add spices and chickpeas, cook for 5 minutes. 

3. Mix in cooked quinoa and sautéed spinach, stir well.

4. Serve with a dollop of Greek yogurt. 

 

 

Grilled Jerk Chicken with Roasted Vegetables  

This is a Caribbean inspired PCOS friendly meal. It is high in protein, low in refine carbs and full of anti-inflammatory spices. 

 

Ingredients 

• 2 boneless chicken thighs 

• 1 tbsp jerk seasoning (no added sugar) 

• 1 tbsp lime juice 

• 1 tbsp olive oil 

• 1/2 cup roasted sweet potatoes (complex carbs) 

• 1/2 cup sautéed cabbage 

• 1/2 avocado (healthy fats) 

* for a vegetarian friendly option swap the chicken for halloumi or grilled tofu  

** for a vegan friendly option, swap the chicken for jerk spiced grilled tempeh or portobello mushrooms  

 

Directions 

1. Marinate chicken with jerk seasoning, lime juice, and olive oil for 30 minutes. 

2. Grill for 10–15 minutes on each side. 

3. Roast sweet potatoes and serve with sautéed cabbage and avocado slices. 

 

 

 

Mediterranean-Inspired: Anti-Inflammatory Lentil & Feta Salad 

This is a Mediterranean inspired PCOS friendly meal. It is rich in fibre, antioxidants and healthy fats with a low glycaemic impact. 

 

Ingredients 

• 1 cup cooked lentils 

• 1/4 cup feta cheese (calcium for hormone balance) 

• 1/2 cucumber, diced 

• 1/2 cup cherry tomatoes 

• 1 tbsp olive oil 

• 1/2 tsp oregano 

• 1 tbsp lemon juice 

* for a vegan friendly option, swap feta cheese out for nutritional yeast and cashew cheese.  

 

Directions 

1. Toss all ingredients together. 

2. Let sit for 10 minutes for flavours to blend. 

3. Serve chilled or at room temperature. 

 

 

East Asian-Inspired: Blood Sugar-Balancing Stir-Fry 

This is an East Asian-Inspired PCOS friendly meal. It is high in protein, rich in fibrous vegetables and low in refined carbs.  

 

Ingredients 

• 150g tofu or chicken 

• 1 tbsp sesame oil 

• 1/2 cup broccoli 

• 1/2 cup bell peppers 

• 1/4 cup carrots 

• 1 tbsp tamari (gluten-free soy sauce) 

• 1/2 tsp ginger (anti-inflammatory) 

• 1 clove garlic, minced 

• 1/2 tsp chili flakes 

 

Directions

1. Heat sesame oil in a pan, sauté garlic and ginger. 

2. Add protein and cook until golden. 

3. Toss in vegetables, tamari, and chili flakes. Stir-fry for 5 minutes. 

4. Serve with a small portion of brown rice or quinoa.