Category Archives: PCOS/PCOD

A nutrient-dense, naturally sweet fudge made with pumpkin, flaxseeds, and dates. Low glycemic and high in fiber and protein, it helps support hormonal balance, satiety, and stable blood sugar—perfect for a guilt-free dessert.

Ingredients (Makes 8–10 small pieces)

• ½ cup pumpkin puree (steamed or roasted)
• ¼ cup dates, chopped or blended
• 2 tbsp flaxseeds, roasted and ground
• 2–3 tbsp almond or peanut butter (unsweetened)
• 1 tsp coconut oil
• ¼ tsp cinnamon powder
• ¼ tsp cardamom powder
• Optional: 1–2 tbsp pumpkin seeds or chopped nuts
• 1 tsp Unsweeted Cocoa Power if wants chocolate version

Preparation

1. Heat pumpkin puree with coconut oil in a pan over low heat for 2–3 minutes.
2. Add dates, almond or peanut butter, flaxseeds, cinnamon, and cardamom. Mix thoroughly until well combined.
3. Pour the mixture into a lined tray and press evenly. Sprinkle pumpkin seeds or nuts on top if desired.
4. Refrigerate for 1–2 hours until firm. Cut into small squares.
5. Serve chilled or at room temperature.

Benefits

• High Fiber & Low Glycemic Index: Helps maintain stable blood sugar.
• Hormone-Friendly: Supports insulin sensitivity and PCOS nutrition.
• Satiety & Energy: Keeps you full and curbs cravings.
• Nutrient-Dense: Packed with protein, healthy fats, vitamins, and minerals.

A hearty, fiber-rich soup combining broccoli and barley to support hormonal balance, stable blood sugar, and satiety. Low glycemic and nutrient-dense, it’s perfect for a healthy lunch or dinner.

Ingredients (Serves 2–3)

• 1 cup broccoli florets, chopped
• ¼ cup pearled barley
• 1 small onion, finely chopped
• 1 carrot, diced
• 1 celery stalk, diced
• 1 clove garlic, minced
• 1 tsp olive oil
• 3 cups low-sodium vegetable broth or water
• ½ tsp black pepper
• Salt – to taste
• Fresh coriander, chopped, for garnish

Preparation

1. Heat olive oil in a pan and sauté onion, garlic, carrot, and celery until soft.
2. Add broccoli florets and pearled barley. Stir for 1–2 minutes.
3. Pour in vegetable broth or water, add salt and black pepper, and bring to a boil.
4. Reduce heat, cover, and simmer for 25–30 minutes until barley and broccoli are tender.
5. Optional: Blend partially or fully with a hand blender for a creamy texture.
6. Garnish with fresh coriander and serve warm.

Benefits

• High Fiber & Low Glycemic: Barley and broccoli help maintain stable blood sugar and promote fullness.
• Hormone-Friendly: Supports insulin sensitivity and PCOS nutrition.
• Nutrient-Dense: Rich in vitamins, minerals, antioxidants, and plant-based protein.
• Light & Satisfying: A wholesome, low-calorie meal option.

A creamy, protein-rich dip made with paneer, and yogurt. Low glycemic and high in protein, it supports hormonal balance, satiety, and stable blood sugar, making it ideal as a PCOS-friendly snack or spread.

Ingredients (Serves 2–3)

• ½ cup crumbled paneer (low-fat, homemade preferred)
• ¼ cup Greek yogurt (unsweetened, low-fat)
• 1–2 red chilies, soaked in hot water
• 1 clove garlic, minced
• 1 tsp olive oil
• 1 tbsp lemon juice
• ½ tsp cumin powder
• Salt – to taste
• Fresh coriander leaves, chopped for garnish

Preparation

• In a blender or food processor, combine crumbled paneer, Greek yogurt, soaked red chilies, garlic, olive oil, lemon juice, cumin powder, and salt.
• Blend until smooth and creamy. Adjust spice and salt to taste.
• Transfer to a serving bowl and garnish with fresh coriander.

Benefits

• High Protein & Low Glycemic: Paneer and yogurt help stabilize blood sugar and maintain satiety.
• Hormone-Friendly: Supports insulin sensitivity and PCOS nutrition.
• Nutrient-Dense: Provides protein, calcium, vitamins, and antioxidants.

A protein-rich, fiber-packed, and low-GI snack that supports hormonal balance, keeps blood sugar stable, and provides lasting satiety. Perfect as a snack or light meal.

Ingredients (Makes 6–8 tikkis)

• 1 cup boiled chana (chickpeas)
• ½ cup boiled sweet potato, mashed
• ½ cup boiled beetroot, grated
• 1 small onion, finely chopped
• 2 tbsp oats or besan (gram flour) – for binding
• 1–2 green chilies, finely chopped (optional)
• 1 tsp ginger paste
• 1 tsp cumin powder
• ½ tsp turmeric powder
• Salt – to taste
• 1–2 tsp olive oil or ghee (for shallow frying)
• Fresh coriander leaves, for garnish

Preparation

1. Mash boiled chana and sweet potato together in a bowl.
2. Add grated beetroot, chopped onion, green chilies, ginger paste, cumin, turmeric, and salt. Mix thoroughly.
3. Gradually add oats or besan to bind the mixture. Shape into small, flat tikkis.
4. Heat a non-stick pan with 1–2 tsp oil. Shallow fry tikkis on medium heat until golden and crisp on both sides.
5. Garnish with fresh coriander and serve hot with mint chutney or yogurt dip.

Benefits

• High Protein & Fiber: Keeps you full and supports stable blood sugar.
• Low Glycemic Index: Sweet potato and beetroot release energy slowly.
• Hormone-Friendly: Supports insulin sensitivity and overall hormonal balance.
• Nutrient-Dense: Provides essential vitamins, minerals, and antioxidants.