How do I Reverse PCOS?

‘Can you reverse PCOS symptoms on a plant-based diet?’

With the uprising of the industrial and packaged food industry, we are also seeing a boom in metabolic diseases such as thyroid and PCOS.

Research just a decade back that showed the prevalence of PCOS in less than 3- 10% of the female population, is now pointing to one in every ten women affected by PCOS. That is a massive jump and if we do not act upon changing our lifestyle and diet, this will only get worse.

Let's explore together the potential causes of PCOD and what food's will help the best reverse this syndrome. Click here to keep reading.

Here are top TEN myths when it comes to PCOS.

Meal plan 27th- 28th Jan

Breakfast- Tofu Scramble.

(Courtesy-nutriplanet live healthy)

Ingredients:

• 200 g firm tofu

• 400 g potatoes

• 100 g mushrooms

• 100 g tomatoes

• 2 spring onions

• 3 handful of spinach

• 1 tsp turmeric

• 1 tsp paprika

• ½ tsp garlic powder

• Salt

• Pepper

Instructions:

Preheat your oven to 210°C (410°F).

• Wash the potatoes and cut them into little cubes. Spread on a baking tray, add paprika, salt, and pepper and mix to coat the potatoes in the spices evenly.

• Wash the mushrooms and tomatoes. Cut them in half and add them to the baking tray. Bake for 15-20 minutes until the potatoes are crispy.

• In the meantime, heat a pan with a splash of water over medium-high heat. Wash the spring onions and cut them into rings.

• Add the white part of the onion to the pan and save the greens for later. Saute the onions for 1-2 minutes.

• Add the tofu. You can chop it into small cubes or crumble it into the pan. I find that crumbling gives it a more "scrambled" look.

• Fry the tofu for 5 minutes, adding more water as necessary. Then add the turmeric, garlic powder, salt, and pepper and cook for another 5 minutes.

• Wash the spinach. Cook the spinach for 1 minute, either in a saucepan or in the microwave.

• When the potatoes are done, assemble everything in a bowl. Top with the green parts of the spring onion and salt and pepper to taste.

Lunch- Vegetable Paella

Recipe Credits: Cookie+kate

Ingredients:

• ½ tablespoon olive oil, divided

• 1 medium onion, chopped fine

• 2 teaspoons salt, divided

• 6 garlic cloves, pressed or minced

• 1 teaspoon paprika or chilli flakes or chilli powde

• 1 teaspoon ground pepperr

• 1 cup diced tomatoes

• 2 cups short-grain brown rice (cooked)

• 1 ½ cups cooked chickpeas

• 3 cups vegetable broth

• ½ teaspoon saffron threads, crumbled (optional)

• 2 red bell peppers, stemmed, seeded and sliced into long wide strips

• ½ cup olives (optional)

• ½ cup carrots

• ¼ cup chopped fresh coriander, plus about 1 tablespoon more for garnishing

• 2 tablespoons lemon juice, plus additional lemon wedges for garnish

• ½ cup frozen peas

Instructions

• Heat ½ tablespoons of the oil in your skillet over medium heat for ½ a minute. Add the chopped onion. Cook until the onions are tender and translucent About 5 minutes.

• Stir in the garlic and paprika and cook until fragrant, about 30 seconds. Stir in the tomatoes and cook until the mixture begins to darken and thicken slightly about 2 minutes.

• Now stir in the rice and cook until the grains are well coated with tomato mixture, about 1 minute. Stir in the chickpeas, broth, saffron (if using), and 1 teaspoon salt.

• Increase the heat to medium-high and bring the mixture to a boil, stirring occasionally. Cover the vessel until the liquid is absorbed.

• Meanwhile, take a pan and roast the other veggies- peppers, peas, olives, coriander, and carrots with a pinch of salt, paprika or chili powder, and ground pepper.

• Add the roasted veggies over the flavored rice. Stir, cover the mixture, and let it cook for about 5 minutes. Now Garnish with the finely chopped coriander after turning off the flame and serve hot!

Dinner: Sweet potato curry with rice.

Refer here for the recipe.

It’s the last week of the challenge! How has your experience been! I would love to hear from you. Do reply back to this mail and let me know how your experience was. Share your learnings, struggles, victories, everything!