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PCOS recipes


Last Updated : May 26,2021



पीसीओएस आहार, पीसीओएस रेसिपी - हिन्दी में पढ़ें (PCOS recipes in Hindi)
પીસીઓએસ રેસિપિ, પીસીઓએસ આહાર - ગુજરાતી માં વાંચો (PCOS recipes in Gujarati)

PCOS Diet | PCOS recipes | Poly Cystic Ovary Syndrome Indian recipes |

PCOS Diet | PCOS recipes | Poly Cystic Ovary Syndrome Indian recipes |

Poly Cystic Ovary Syndrome (PCOS) is a health condition in which multiple cysts are formed on a woman’s ovaries due to over-production of hormones. The symptoms of PCOS include irregular periods, weight gain, increased facial hair growth and acne.

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If the symptoms are not controlled, it can lead to diabetes, hypertension and heart disease. PCOS is also one of the leading causes of infertility among women in their reproductive years. Although doctors prescribe medicines, no treatment for PCOS can be successful without proper changes in diet and lifestyle. Weight management is important to increase insulin sensitivity and regulate blood sugar levels.

Foods That Fight PCOS / Indian Recipes for PCOS

1. Brightly-coloured Fruits and Veggies: Include brightly coloured fruits and vegetables as they are great sources of fibre, antioxidants, vitamins and minerals. Brightly-coloured vegetables like carrot, tomatoes and capsicum are a rich source of antioxidants and should be a part of the PCOS diet.

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Antioxidants help in scavenging free radicals that are formed due to insulin resistance. Try vegetable recipes like Masala Karela that are low in calories but rich in nutrients. You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making dry bitter gourd sabzi a delicacy that you are sure to relish.

Masala KarelaMasala Karela

You can also combine dals and veggies to enhance your protein intake along with fibre and antioxidants. Methi Moong Dal Sabzi is a classic example of this. This sabzi is an ideal option for lunch or dinner as it ensures to avoid fatigue setting in. 

Moong Dal Methi SabziMoong Dal Methi Sabzi

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Why restrict yourself to making only sabzis with veggies. Try something more innovative and delicious fare like Mini Oats Bhakri Pizza. With 92 calories and 3.4 g of fibre along with 3.3 g of protein, this healthy oats pizza is a tad wiser choice for those on weight loss regime and women with PCOS who intend to control calorie intake.

Mini Oats Bhakri Pizza

Mini Oats Bhakri Pizza

Soups are one of the most appetising in a meal. With a little bit of  creativity and basic ingredients found in most kitchen, it is easy to make a healthy soup like Low Calorie Spinach Soup. You will thoroughly enjoy this nutrient-dense, easy-to-prepare low calorie spinach soup. Cooking it with low-fat milk gives low cal healthy palak soup a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible!

Low Calorie Spinach Soup

Low Calorie Spinach Soup

2. Low Glycemic Index (Low GI) fruits: Oranges, apples, pears, grapefruit, and other low Glycemic index fruits can be consumed in their whole form along with the fibre, which helps in controlling blood sugar levels.

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It is very easy to combine your favourite fruits and make a Fruit Chaat. Chopped and chilled fruits are tossed with spice powders that are typically used in chaats , to give a juicy, crunchy, peppy flavoured treat that will refresh your taste buds. And what's more is that the fibre from the fruits aids to keep blood sugar levels in check too!

Mixed Fruit Chaat, Diabetic Friendly RecipeMixed Fruit Chaat, Diabetic Friendly Recipe

On days you don't have time to make a breakfast, try Healthy Date Apple Milkshake on the go! This healthy Indian drink is also rich in phytochemicals, including quercetin, catechin etc. all of which are strong antioxidants and help protect the health of our body cells by warding off the harmful free radicals. The fibre in apple also gives a feeling of fullness and thus this drink is a wise choice with only 109 calories and 3.8 g of fibre.

Apple and Date Smoothie, Smoothie with CurdsApple and Date Smoothie, Smoothie with Curds

Avocado in Healthy Avocado Salad is considered as a ‘superfood’ due to its rich nutrient composition. Antioxidants like lutein help to ward of the harmful free radicals from the body and prevent damage to cells. They are also high in fats, they are all healthy fats – MUFA (mono unsaturated fatty acids). These help to reduce inflammation in the body. You can serve this tasty avocado salad for lunch, snack or dinner – the choice is yours. It is sure to keep you full for long hours. Pair it with a healthy bowl of soup and you are all set for a nourishing fare.

Avocado SaladAvocado Salad

3. Nourishing Nuts and seeds: Have a few (4 or 5) nuts such as almonds, walnuts or pistachios, and seeds such as chia seeds and flaxseeds , which have plenty of protein and healthy fats.

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Energy Chia Deeds Drink with Lime and Honey is a low carb, high protein drink which is perfect for women with PCOS aiming to trim their waistline. No honey has been added to this drink since it is for weight loss. With a dash of lime and honey, the otherwise tasteless chia seeds become fabulously tasty. You can sip on this refreshing energy chia seed drink any time you wish. 

Energy Chia Seed Drink with Lime and Honey, for Endurance AthletesEnergy Chia Seed Drink with Lime and Honey, for Endurance Athletes

You can also make your favourite dish like chutney using healthy seeds. Try garlic flaxseed chutneyMade of garlic and flaxseeds, this chutney has a spicy taste that gives your taste buds an effective shake! You can serve it as along with healthy multigrain parathas to make your meal interesting. You can also try Flax Seed Crackers with Beetroot Dip.

Garlic- Flaxseed ChutneyGarlic- Flaxseed Chutney

Nuts can be used very creatively too! Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Almond butter is a great source of protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. Spread this on Multigrain Bread and enjoy a heart and healthy breakfast. Try it and you will forget the refined bread and salt laden store bought butter.

Homemade Almond Butter, for Weight Loss and AthletesHomemade Almond Butter, for Weight Loss and Athletes

4. Whole Grains and Sprouts: Include whole grain cereals and pulses such as oats, quinoa, rajma, moong, black chana, ragi, jowar flour, buckwheat and sprouts of your choice. Being rich in fibre, these foods slow down the release of glucose into the bloodstream, thereby slowing insulin resistance.

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Try healthy pcos breakfast recipes like Broken Wheat Upma. We have given the regular upma a healthy twist by replacing semolina with broken wheat, making it dalia upma which is super healthy and also very tasty!! Not only for a healthy breakfast but can also be relished as an evening snack. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

Broken Wheat Upma, Healthy Breakfast RecipeBroken Wheat Upma, Healthy Breakfast Recipe

Another nourishing breakfast option is Quinoa Dosa. Made with a batter that blends quinoa and wheat flour with urad, these dosas are very tasty and have an amazing mouth-feel too. The batter requires no fermentation, so you can make this quinoa dosa at any time, although you must provide an hour’s time for the urad to soak before grinding it. Each dosa lends only 70 caloires and 1.1 g of fibre.

Quinoa DosaQuinoa Dosa

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For main course we suggest Bajra Roti. These rotis and lahsun ki chutney and onions is a combo!! Although absolutely simple to make, these rotis are delicious!

Bajra RotiBajra Roti

At snack time experiment with sprouts. Sprouts Dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry!

Sprouts DhoklaSprouts Dhokla

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7 Food Groups to Avoid for PCOS

If you have PCOS or want to live a healthy life, then follow the guidelines below.

1. High Glycemic Index (high GI) foods: Foods which have a high GI cause an immediate spike in blood sugar levels and must be avoided. These foods include rice, potatoes, white bread, cakes and pastries.

BreadWhite Bread

2. Dairy: Milk can cause an increase in acne, which is a symptom of PCOS. Dairy foods may also increase testosterone levels and cause the symptoms to worsen. However, it is best to take your doctor’s or dietitian’s advice regarding the consumption of milk. If you can tolerate curds, buttermilk and yoghurt, it is good to consume these as they are rich in calcium. Start by introducing small portions of milk products to see if there is any effect on your symptoms.

Milk

Milk

3. Soy Products: Completely avoid soy and soy products as it is proven that these delay ovulation. Avoiding soy products is especially important for women who are trying to conceive.

Soya bean

Soya bean

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4. Bad Fats: Cut down your intake of saturated fats, trans-fats and hydrogenated fats such as margarine as it can cause weight gain, diabetes and heart disease.

margarineMargarine

5.  Refined Foods: These are to be totally deleted from the diet. So knock out the pizzas, burgers, breads and biscuits.

pizzasPizzas

6.  Processed Foods: These contain preservatives, chemicals and harmful additives.

7. Sugary Products: All sorts of sweets, ice-creams and desserts have to be avoided.

ice-creams

ice-creams

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Enjoy our PCOS Diet | PCOS recipes | Poly Cystic Ovary Syndrome Indian recipes and other PCOS articles below. 

PCOS Breakfast recipes
PCOS High Fibre recipes
PCOS Indian recipes
PCOS Weight Loss recipes


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Red Capsicum Carrot and Apple Juice
Recipe# 40846
04 Feb 19

 
 by Tarla Dalal
This attractive orange-coloured juice is a pleasure to behold, and even more of a treat to the palate! A smart combination of fruits and veggies gives this Red Capsicum, Carrot and Apple Juice a vibrant flavour. The low-calorie red capsicum gives this juice a unique flavour that is mildly spic ....
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Recipe# 6419
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Gavarfali ki Subzi ( Healthy Subzi)
Recipe# 6406
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 by Tarla Dalal
Traditional vegetables can be cooked in contemporary ways, and vice versa. But, sometimes the olden favourites remain our golden choice! Time can tarnish neither the flavour nor aroma of this Gavarfali ki Subzi, a simple preparation of cluster beans cooked in a curd based gravy. Once you try it, thi ....
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Recipe# 365
01 Jun 21

 
 
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Hara Lehsun ka Achar
Recipe# 22339
10 Jan 21

 
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fresh green garlic pickle recipe | hara lehsun ka achar | pickled fresh garlic | healthy pickle for high blood pressure | low sodium sugar free pickle | With 10 amaz ....
Moong Soup with Paneer, How To Make Moong Soup
Recipe# 358
07 Dec 20

 
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Bajra Carrot Onion Uttapam, Healthy Bajra Onion Uttapam Breakfast Recipe
Recipe# 1439
18 Feb 21

  This recipe has an associated video
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Dal and Vegetable Idli ( Pregnancy Recipe)
Recipe# 2931
23 Apr 20

 
 by Tarla Dalal
These nutritious idlis are slightly heavier than the regular idlis as the batter is not fermented. They are very nutritive because of the combination of 3 dals and vegetables like methi, green peas and carrots. These are great for an early pregnancy boost and being an excellent source of iron, fibre ....
Lehsuni Bajra Aur Kaddu ki Roti
Recipe# 5582
23 Aug 11

 
 
by Tarla Dalal
Wholesome and satiating, the Lehsuni Bajra aur Kaddu ki Roti is a perfect choice for those days when you are hungry enough to eat up everything in your larder but do not have enough time to cook! Just enjoy these tasty garlic flavoured bajra rotis with a bowl of low-fat curds and salad and your meal ....
Fenugreek and Mushroom Brown Rice
Recipe# 7468
05 Apr 19

 
 
by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
Karela Thepla
Recipe# 4208
12 Dec 20

 
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Groundnut Tikkis
Recipe# 22448
23 Sep 19

  This recipe has an associated video
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Here is a unique tikki made with crunchy peanuts and vibrant spinach held together by whole wheat flour and besan. This tasty snack is loaded with vitamin B3, which is required for producing and utilising energy from the food that you eat. With just a dash of lemon juice and green chillies to ....
Herbed Paneer Paratha
Recipe# 38985
26 Nov 13

  This recipe has an associated video
 by Tarla Dalal
A really nutritious combination of iron-rich fresh greens and paneer, which is packed with calcium, vitamin b2 and protein. Serve with fresh curds for a wholesome and filling breakfast.
Usal
Recipe# 31065
25 Feb 19

 
 by Tarla Dalal
A healthy twist to a common Marathi tale! Serve with steaming hot rice and oodles of ghee for an authentic Maharashtrian experience. You can use any sprouts of your choice instead of mixed sprouts.
Chawli and Sprouted Moong Salad, Low Salt Recipe
Recipe# 38448
11 Jan 20

 
 by Tarla Dalal
We often think that it is ingredients like salt, chaat masala and black salt that give salads an extraordinary taste. This Chawli and Sprouted Moong Salad proves that a salad can turn out simply fab even without these ingredients, which are unhealthy for those with blood pressure and heart probl ....
Brown Rice and Moong Dal Pongal, Low Salt Recipe
Recipe# 41655
24 Aug 20

 
 by Tarla Dalal
Next to idli and dosa, one can confidently say that Pongal is the next most popular South Indian breakfast. It is a tasty and filling dish with a rustic flavour marked by cumin seeds and ginger. Although it is traditionally made with white rice and moong dal, nowadays people are aware of the ben ....
Avocado Spinach Pear Smoothie, Healthy Smoothie
Recipe# 41594
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Oats, Vegetable and Brown Rice Khichdi
Recipe# 41019
25 Mar 19

 
 by Tarla Dalal
An all-in-one meal, which is not only satiating but also gives a bounty of nutrients like antioxidants vitamin A and folic acid to nourish the baby’s brain and skin, and good quality protein and calcium for strong bones, along with iron to build up your iron stores. Brown rice gives you loads ....
Mint and Onion Chutney
Recipe# 22301
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 by Tarla Dalal
mint and onion chutney recipe | pyaz pudina chutney | onion mint chutney for Indian snacks | how to make pudina chutney with onions | with 15 amazing images. To make min ....
Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks
Recipe# 22269
07 Jun 21

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Khumbh Palak
Recipe# 35074
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Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pu ....
Bean Sprouts and Suva Tossed Salad
Recipe# 36414
05 Apr 21

 
 
by Tarla Dalal
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Cabbage Masala (  Healthy Subzi)
Recipe# 39683
02 Dec 20

 
 
by Tarla Dalal
An unusual preparation of cabbage and green peas perked up with an aromatic and flavourful paste of cooked onions, ginger and spices. What makes this fibre and vitamin C rich Cabbage Masala interesting is the mild crunch, so make sure you cook the cabbage only for the required time, and not make it ....
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Recipe# 7463
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gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures.
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PCOS
5
 on 17 Jul 20 08:13 PM


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Tarla Dalal    Afreen thanks for the feedback !!! keep reviewing recipes you loved.
Reply
19 Jul 20 03:14 PM
PCOS
5
 on 26 Jul 19 11:30 AM


Thanks for sharing these PCOS recipes.
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Tarla Dalal    Thanks for the feedback.
Reply
28 Jul 19 10:01 AM