7 Pcos friendly breakfast recipes

By

Dr Zeba Naaz

Oats Upma

Pcos friendly

• Ingredients:

  • 1 cup rolled oats

  • ½ cup onion, chopped

  • ½ cup tomatoes, chopped

  • 2 green chillies, finely chopped

  • 1.5 tsp cooking oil

  • Pink Salt to taste

  • For Tempering:

    • 1 sprig curry leaves

    • ½ tsp mustard seeds

    • ½ tsp chana dal

    • ½ tsp urad dal

• Calories: ~300 kcal

• Cooking Time: 15 minutes

• Procedure:

  1. Dry roast oats until golden brown.

  2. Heat oil, add mustard seeds and curry leaves.

  3. Saute onions and tomatoes with green chillies.

  4. Add salt and water; cook until veggies soften.

  5. Mix in roasted oats and cook for a few minutes.

     
     

Sprouts Cheela

Pcos friendly

Ingredients:

1 cup sprouted moong

2 tbsp grated carrot

½ cup chopped methi (fenugreek)

2 tbsp besan (gram flour)

Salt to taste

Oil for cooking

Calories: ~250 kcal

Cooking Time: 20 minutes

Procedure:

Blend moong sprouts with water to a smooth paste.

Mix in carrot, methi, besan, and spices.

Heat a nonstick pan; pour batter to form pancakes.

Almond Flour Pancakes

Pcos friendly

Ingredients:

1 cup almond flour

Eggs (2)

Baking powder (1 tsp)

Vanilla extract (optional)

Calories: ~250 kcal

Cooking Time: 15 minutes

Procedure:

Mix ingredients; cook on a skillet until golden on both sides.

Moong Dal Chilla

Pcos friendly

Ingredients:

Soaked moong dal (1 cup)

Chopped spinach or carrots (½ cup)

Spices (turmeric, cumin)

Calories: ~220 kcal

Cooking Time: 15 minutes

Procedure:

Blend dal into a batter; mix in veggies; cook on a skillet.

Avocado Toast with Eggs

Pcos friendly

Ingredients:

Whole grain bread (2 slices)

Avocado (1)

Eggs (2)

Calories: ~400 kcal

Cooking Time:10 minutes

Procedure:

Toast bread; mash avocado on top; serve with poached eggs.

Boiled eggs and Ayurvedic tea

Pcos friendly

Boiled Eggs

Pcos friendly

Ingredients:

2 large eggs

Water

Calories: ~140 kcal (70 kcal per egg)

Cooking Time: 10-12 minutes

Procedure:

Place eggs in a pot and cover with cold water, ensuring the water is at least an inch above the eggs.

Bring water to a rolling boil over high heat.

Once boiling, turn off the heat, cover the pot, and let the eggs sit for 10-12 minutes, depending on desired doneness.

Transfer eggs to an ice bath for about 5 minutes to cool and make peeling easier.

Peel under running water for best results

Ayurvedic Tea

Pcos friendly

Ingredients:

1 cup water

1 tsp ginger, grated

½ tsp turmeric powder

Honey (optional)

Lemon juice (optional)

Calories: ~20 kcal (without honey)

Cooking Time: 10 minutes

Procedure:

Boil water in a saucepan.

Add grated ginger and turmeric; simmer for about 5 minutes.

Strain the tea into a cup.

Add honey and lemon juice if desired.

This tea is known for its anti-inflammatory properties and can be beneficial for managing PCOS symptoms.