PCOD

RECIPES

Recommended at least thrice a week for energizing & balancing hormones.

Quick sip- Morning vibe- (Arjuna bark tea - Arjuna tea) - Preparation time (5 - 7 minutes)

IngredientsIngredients
  • Arjun Ki Chaal Powder - 1 tsp
  • Milk - 1 Cup
  • Tea leaves/powder – ½ tsp
  • Jaggery - 1 tsp
  • Water- ¼ cup
QUICK SIP- MORNING VIBE- (ARJUNA BARK TEA - ARJUNA TEA)

Arjuna bark tea is highly effective and an old ayurvedic medicinal tea, it contains antioxidants and anti-inflammatory ingredients. Highly beneficial in treating hormone related dysfunctions, ovarian cysts, diabetes and hypertension.

METHOD:
  • Boil water and milk in a pan on medium flame for 2-3 minutes.
  • After boiling milk add arjuna chaal powder and tea leaves/powder. Allow it to boil for 2-3 minutes.
  • Add jaggery, boil for 1 minute. Strain it into the cup and serve hot.

Sprouty semolina idli - Preparation time (55 - 60 minutes)

IngredientsIngredients
  • Whole moong sprouts- 2 cups
  • Curd - 2tbsp
  • Dry roasted semolina (Rawa)- 2 tbsp
  • Baking soda- 1 pinch (optional)
  • Salt- ½ tsp
  • Mix veggies (grated or very finely chopped)- 1 cup (Carrot, capsicum, onion, coriander leaves, green chili)
  • Ghee or oil- 1tsp (for greasing)
  • Mustard seeds- 1tsp
  • Water as required to make thick batter
SPROUTY SEMOLINA IDLI

Sprouty semolina idli has many helpful nutrients such as fiber, folate, thiamine, vitamin C, K, carbohydrates, protein, calcium, potassium, manganese, magnesium, phosphorus, calcium and antioxidants. Further it is highly effective in managing indigestion, hormonal imbalances, weight issues, weakened immunity, blood glucose, blood pressure and blood cholesterol levels.

METHOD:
  • Blend moong sprouts with 1-2 tbsp water to make fine paste.
  • In a big bowl, add semolina, sprout paste & curd, combine well to make thick batter. Add water if required.
  • Stir continuously to avoid lumps. Now add all veggies and mix properly. Keep it aside for 15-20 mins.
  • Now add baking soda into batter and mix properly.
  • Grease idli maker/ steamer with little ghee or oil.
  • Pour batter into greased idli maker. Steam for 8-10 mins.
  • Wait for 5 minutes before removing idli from idli maker.
  • Remove it carefully with the help of knife or spoon.
  • Serve healthy and nutritious idli with homemade coconut chutney, green chutney or with sambar.
  • Don’t serve with sauce and pickles.

Green kebab - Preparation time (60 - 70 minutes)

IngredientsIngredients
  • Curd- 1 cup (Soak all water/ hang curd)
  • Ghee- 2tsp
  • Garam masala powder- ½ tsp
  • Water- 1 cup
  • Besan- 1- 2 tbsp (as required)
  • Spinach (Palak)- 5-8 leaves
  • Green moong dal- 1 cup
  • Cumin seeds- 1tsp
  • Onion- 1 medium finely chopped
  • Black pepper- 1tsp
  • Garlic paste- 1tsp
  • Salt to taste
GREEN KEBAB

Green kebab has variety of nutrients such as fiber, vitamin B complex, vitamin C, K, potassium, calcium, magnesium, folate, plant-based protein and iron. All the ingredients help in treating obesity, heart problems, irregular periods, insulin resistance and hormonal imbalance.

METHOD:
  • Wash moong dal for at least 2-3 times and soak it with sufficient water for half an hour.
  • Heat ghee in a pan, now add cumin seeds, garlic paste, onion and green chili, cook for 1-2 minutes, now add moong dal, again cook for 3-5 minutes till it gets soft.
  • Add spinach leaves, mix well and cook for 2 minutes.
  • Remove from flame and allow it to cool for 5-10 minutes.
  • Transfer it to a blender jar, blend and make fine paste without using water.
  • Shift it to the big bowl, add salt, black pepper, garam masala and curd. Combine properly.
  • Add besan if paste is sticky or loose. Knead well to make a smooth and tight dough.
  • Divide the dough into equal portions and give shape as per your choice or as like kebab.
  • Heat ghee in a flat frying pan now shallow fry the kebabs properly from all the sides on medium flame.
  • Serve hot with homemade chutney or any homemade sauce.

Quinoa fried rice - Preparation time (30 - 35 minutes)

IngredientsIngredients
  • Quinoa- 2 cup (cooked)
  • Eggs- 2 whole
  • Ginger garlic paste- 2 tsp
  • Soy sauce- 2 tbsp
  • Cumin seeds- 1tsp
  • Salt- 1 tsp
  • Black pepper- 1tsp
  • Mix vegetables- 1 cup finely chopped (capsicum, spring onion, carrot, green chili)
  • Coriander leaves- 2tbsp chopped
  • Oil- 2 tsp
  • Lemon juice- 1tsp
QUINOA FRIED RICE

Quinoa is highly famous grain from “amaranth family” which has many health benefits. To begin with few remarkable ones, weight loss, bone problems, balancing hormones and heart disorders. Additionally, eggs used in this recipe enrich its nutritional values, it is gluten free, high in fiber, calcium, zinc, magnesium, potassium, iron, copper, protein, selenium, vitamin D, B6 and B12.

METHOD:
  • Heat the oil in a flat frying pan on medium flame add cumin seeds, green chili, ginger garlic paste, spring onion, capsicum, carrot, cover and cook for 2-3 minutes.
  • Add quinoa combine well cover and again cook for 3-5 minutes.
  • Separately crack both the eggs in a bowl and mix it.
  • Now keep the quinoa mixture one side of the pan, now add egg batter in the same pan and scramble until cooked.
  • Now combine both egg and quinoa mixture together.
  • Add soya sauce, lemon juice, salt and black pepper. Toss properly to combine.
  • Cook for 2-3 minutes (don’t cover) and garnish with coriander leaves.
  • Serve hot immediately.

Energy bar for PCOS - Preparation time (20 mins) storage time (1 hr)

IngredientsIngredients
  • Dates- 1 cup (Without seeds)
  • Ghee/ butter- 1-2 tbsp
  • Cocoa powder- 1 tsp
  • Sesame seeds- ½ cup
  • Pumpkin seeds- 1 tbsp
  • Amaranth puffed- 2 tbsp
  • Almonds- 1tbsp
  • Cashewnuts- 1 tbsp
  • Grated coconut- 1 tbsp
  • Water only if needed- 1-2tbsp
ENERGY BAR FOR PCOS

This energy bar, apart from providing instant energy helps to improve hormonal imbalance in people with PCOS, thyroid, blood pressure, diabetes, heart health, also useful for boosting brain and have anti-ageing, anti-inflammatory properties. It is low in glycemic index, rich in fibers, protein, magnesium, manganese, phosphorus, iron, potassium, choline, unsaturated fatty acids, antioxidants- carotenoids, anthocyanidins and polyphenols.

METHOD:
  • Dry roast all the nuts and seeds one by one on low flame for 1-2 minutes.
  • In a blender jar add dates, nuts and cocoa powder, process until it turns into smooth mixture. (If needed add little water).
  • Heat butter/ ghee on frying pan, transfer the mixture to the pan add seeds, puffed amaranth. Combine well and cook till it turns little sticky in texture.
  • Turn of the flame. Place the mixture in a tray, with the help of knife or hand flatten it.
  • Set it in the fridge for 1 hour.
  • Cut in shape as desired and serve.

Ideally once, daily before any meal dinner/lunch

POWER salad - Preparation time (5 - 10 mins)

IngredientsIngredients
  • Cucumber- ½ cup (chopped)
  • Beetroot (Raw or boiled)- ¼ cup (Finely chopped or grated)
  • Carrot- ½ cup (Chopped)
  • Onion- ¼ cup chopped
  • Small leaves of spinach- few leaves
  • Red tomato- 1 cup
  • Lemon juice- 1 tsp
  • Pomegranate seeds- ¼ cup
  • Black pepper- ½ tsp
  • Rock salt- ½ tsp
  • Mix seeds- 2-3 tsp (Sunflower/pumpkin/sesame/ roasted flaxseeds)
KING OF FIBERS SALAD

This anti PCOS power boosting salad helps in weight loss, detoxification of the body, maintaining glucose levels, heart health along with improving vision, immunity, digestion, liver and kidney functions. It reverses insulin resistance, reduces hunger, cravings and overall body fat. It is highly rich in iron, folate, potassium, magnesium, manganese, dietary fiber, vitamin A, C and K.

METHOD:
  • In a medium sized bowl add all the ingredients toss well.
  • Serve immediately. (Don’t keep it for later use)

Gluten free oats pancake - Preparation time (15 - 20 mins)

IngredientsIngredients
  • Rolled oats- 1 cup
  • Egg- 1 whole
  • Rock salt- 1 pinch
  • Quinoa flakes- ½ cup
  • Banana- 1 medium sized
  • Milk- 1 ½ cup
  • Vanilla extract- 1 tsp for flavour
  • 1 teaspoon pure vanilla extract
  • Baking powder- 1 pinch
GLUTEN FREE OATS PANCAKE

This gluten free oats pancake is highly beneficial for gluten-sensitive or gluten intolerant people. It is a good source of many important nutrients such as fibers, high quality protein, magnesium, manganese, iron, copper, zinc, phosphorus, folate, vitamins D, B12, antioxidants and complex carbohydrates. Further, it helps to relieve from constipation, indigestion, overweight, asthma, diabetes and heart problems.

METHOD:
  • Add oats, quinoa flakes and rock salt into a blender jar. Blend it for few seconds or until it turns into a coarse powder.
  • Add banana, egg, milk, baking powder and vanilla extract, blend again to smooth consistency. Keep it aside.
  • Heat a flat frying pan on medium flame and grease with very little oil, pour pancake batter (size as per your choice) on the pan with the help of spoon or directly from the jar.
  • Cook till turns golden brown in colour from both the side.
  • Repeat this method for making all the pancakes.
  • Serve hot pancakes with honey or homemade sauce if desired.

Skillet fish fry - Preparation time (35 - 40 mins)

IngredientsIngredients
  • Fish fillets- 4-5 (Salmon/ tuna/ rohu/ cod liver)
  • Lemon juice- 1tsp
  • Cumin seeds- 1tsp
  • Ginger garlic paste- 2 tsp
  • Kasuri methi- 1tsp
  • Red chili- ½ tsp
  • Black pepper- 1-2 tsp
  • Chickpea flour/ besan- 1-2 tbsp (As required)
  • Spring onion- ½ cup
  • Turmeric- 1tsp
  • Amchur powder- 1tsp
  • Garam masala- 1tsp
  • Salt to taste
  • Oil- 1-2 tbsp
SKILLET FISH FRY

This tasty recipe contains high biological protein, iodine, vitamin D, E, omega 3 fatty acids, helps in boosting fertility, reduce insulin resistance, acne, hair problems, abnormal menstruation, obesity, skin and heart related diseases.

METHOD:
  • Dry roast the besan for 2-3 minutes on medium flame or till you get nice aroma. Keep it aside.
  • Marinate fish with all the ingredients except spring onion, oil, cumin seeds and besan. Sprinkle little water if needed for marinating. Keep aside for 10-15 minutes.
  • Heat non-stick pan with oil on medium flame, add cumin seeds allow them to splutter now add spring onion and cook for 1 minute then place the pieces of fish fillets on pan.
  • Fry for 3-5 minutes then flip the side of fish and cook another side for 3-5 minutes.
  • Sprinkle besan on fish, cover all the fishes properly with roasted besan fry without burning from all the sides till golden brown.
  • Serve fish with curry/ rice.

Turmeric milk - Preparation time (5 - 10 mins)

IngredientsIngredients
  • Turmeric powder or turmeric root- 1 tsp
  • Ginger- 1-inch piece (grated)
  • Cinnamon- ½ tsp
  • Black pepper- 1 pinch
  • Honey or jaggery- 1tsp
  • Milk- 1 ½ cup
TURMERIC MILK

The Yellow pigment present in turmeric called “curcumin” helps to reduce the risk of infertility, weight gain, hair loss, unwanted hair growth on face, acne, improve immunity, brain and heart functions. It also has remarkable anti-cancerous, anti-inflammatory, antifungal and antibacterial properties.

METHOD:
  • Boil milk in a pan on low flame.
  • Add all the ingredients one by one. Stir continuously and boil it for 2-3 minutes.
  • Serve hot in a cup.

(For better benefits don’t drink water after having turmeric milk)

DISCLAIMER

All the recipes have been tastefully curated by expert nutritionist, dieticians and biochemists keeping in consideration specific health conditions, diseases and deficiencies. However, portions sizes and restrictions to certain ingredients in the recipes should be managed according to persons medical condition and BMI strictly. You are encouraged to check with your nutritionist/dietician once, before commencing with these recipes.