PCOS AND PCOD
Creating unique antique recipes for managing PCOS (Polycystic Ovary Syndrome) and PCOD (Polycystic Ovary Disorder) involves focusing on ingredients known to help with hormonal balance, insulin resistance, and inflammation. Here are 25 recipes tailored to the Indian kitchen, each highlighting its specific benefits:
Instructions: Soak fenugreek seeds in water overnight. Strain and drink the water first thing in the morning.
Benefits: Regulates insulin levels and reduces androgen levels.
2. Turmeric Ginger Tea
Ingredients: 1 teaspoon turmeric, 1-inch piece ginger, 2 cups water, honey to taste
Instructions: Boil water with turmeric and ginger for 10 minutes. Strain and add honey if desired.
Benefits: Reduces inflammation and improves insulin sensitivity.
3. Cinnamon Oatmeal
Ingredients: 1 cup rolled oats, 1 cup milk, 1 teaspoon cinnamon, 1 tablespoon honey
Instructions: Cook oats in milk, stir in cinnamon and honey before serving.
Benefits: Improves insulin sensitivity and reduces blood sugar levels.
4. Flaxseed Raita
Ingredients: 1 cup yogurt, 1 tablespoon ground flaxseed, salt to taste, 1/2 teaspoon roasted cumin powder
Instructions: Mix yogurt with ground flaxseed, salt, and cumin powder. Serve chilled.
Benefits: Provides omega-3 fatty acids and lignans that reduce androgen levels.
5. Amla Chutney
Ingredients: 5-6 fresh amlas, 1 green chili, 1 teaspoon grated ginger, salt to taste, fresh coriander
Instructions: Blend all ingredients to make a smooth chutney.
Benefits: Rich in Vitamin C, improves immunity and reduces oxidative stress.
6. Mint and Coriander Soup
Ingredients: 1 cup fresh mint leaves, 1 cup fresh coriander leaves, 1 tomato, salt to taste, 1 teaspoon cumin seeds
Instructions: Boil the mint, coriander, and tomato in water, blend, and season with salt and cumin seeds.
Benefits: Aids digestion and reduces inflammation.
7. Pumpkin Seed Smoothie
Ingredients: 1 banana, 1 cup almond milk, 2 tablespoons pumpkin seeds, 1 teaspoon honey
Instructions: Blend all ingredients until smooth.
Benefits: Rich in magnesium, helps balance hormones.
8. Methi Thepla
Instructions: Mix all ingredients into a dough, roll into flatbreads, and cook on a hot griddle.
Benefits: Manages insulin resistance and hormonal balance.
9. Bitter Gourd Stir-fry
Instructions: Slice and stir-fry bitter gourd with onion, tomato, turmeric, and salt.
Benefits: Improves insulin sensitivity and reduces blood sugar levels.
10. Tulsi Tea
Ingredients: 10-15 fresh tulsi leaves, 2 cups water, honey to taste
Instructions: Boil tulsi leaves in water for 10 minutes. Strain and add honey if desired.
Benefits: Reduces stress and balances hormones.
11. Quinoa Khichdi
Ingredients: 1 cup quinoa, 1/2 cup yellow moong dal, 1 carrot, 1 potato, 1 teaspoon turmeric, salt to taste
Instructions: Cook quinoa and moong dal with vegetables, turmeric, and salt.
Benefits: High-protein grain that helps manage insulin levels.
12. Ajwain Water
Ingredients: 1 teaspoon ajwain (carom seeds), 1 cup water
Instructions: Boil ajwain in water for 5 minutes, strain, and drink.
Benefits: Aids digestion and reduces bloating.
13. Palak Paneer
Ingredients: 1 bunch spinach, 200g paneer, 1 onion, 1 tomato, 1 teaspoon turmeric, salt to taste
Instructions: Cook and blend spinach, add to sautéed onion and tomato, add paneer cubes, and season.
Benefits: Rich in iron and folate, supports hormonal balance.
14. Chia Seed Pudding
Ingredients: 2 tablespoons chia seeds, 1 cup almond milk, 1 teaspoon honey, fruits for topping
Instructions: Mix chia seeds with almond milk and honey, refrigerate overnight, and top with fruits.
Benefits: Rich in omega-3 fatty acids and fiber, regulates hormones.
15. Drumstick Soup
Ingredients: 2 drumsticks, 1 tomato, 1 onion, 1 teaspoon cumin seeds, salt to taste
Instructions: Boil drumsticks with tomato and onion, blend, strain, and season.
Benefits: Rich in vitamins and minerals, promotes overall health.
16. Ginger Lemon Honey Water
Ingredients: 1-inch ginger, 1 lemon, 1 teaspoon honey, 2 cups water
Instructions: Boil ginger in water, add lemon juice and honey before drinking.
Benefits: Reduces inflammation, provides Vitamin C.
17. Beetroot Raita
Ingredients: 1 cup yogurt, 1 grated beetroot, salt to taste, 1 teaspoon roasted cumin powder
Instructions: Mix yogurt with grated beetroot, salt, and cumin powder. Serve chilled.
Benefits: Improves blood flow and reduces inflammation.
18. Ashwagandha Milk
Ingredients: 1 teaspoon ashwagandha powder, 1 cup milk, honey to taste
Instructions: Mix ashwagandha powder in warm milk, add honey if desired.
Benefits: Reduces stress and helps balance hormones.
19. Sprouted Moong Salad
Ingredients: 1 cup sprouted moong, 1 tomato, 1 cucumber, salt to taste, lemon juice
Instructions: Mix all ingredients and serve fresh.
Benefits: Rich in protein and fiber, aids in weight management.
20. Carrot Ginger Soup
Ingredients: 2 carrots, 1-inch ginger, 1 onion, salt to taste, oil
Instructions: Sauté ginger and onion, add carrots and water, cook until soft, blend, and season.
Benefits: Rich in beta-carotene, improves insulin resistance.
21. Coconut Chutney
Ingredients: 1 cup grated coconut, 2 green chilies, 1-inch ginger, salt to taste
Instructions: Blend all ingredients to make a smooth chutney.
Benefits: Rich in healthy fats, aids hormone production.
22. Jowar Upma
Ingredients: 1 cup jowar (sorghum) grains, 1 onion, 1 tomato, 1 carrot, salt to taste, oil
Instructions: Cook jowar grains, sauté vegetables, mix together, and season.
Benefits: Gluten-free, helps manage blood sugar levels.
23. Lauki (Bottle Gourd) Juice
Ingredients: 1 small bottle gourd, 1 lemon, salt to taste
Instructions: Blend bottle gourd with water, strain, add lemon juice and salt.
Benefits: Hydrating and detoxifying.
24. Saunf (Fennel) Tea
Ingredients: 1 teaspoon saunf (fen
nel seeds), 2 cups water, honey to taste
Instructions: Boil fennel seeds in water, strain, and add honey if desired.
Benefits: Aids digestion and reduces bloating.
25. Rajgira (Amaranth) Porridge
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Ingredients: 1 cup rajgira (amaranth) grains, 2 cups milk, honey to taste, nuts for topping
Instructions: Cook rajgira in milk until soft, add honey and nuts before serving.
Benefits: High in protein and calcium, supports overall health.
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