Posted by: Amy | January 16, 2011

THE PCOS DIVA MENU PLAN January Week 3

“Eating locally grown food in accordance with the seasons will help you live in harmony with yourself, your body and the earth”.  – Joshua Rosenthal

Eating seasonally is good for our bodies and pocketbooks too!  Our ancestors had no choice but to eat seasonally. In the winter they relied on meat, poultry, eggs, winter squash and root vegetables.  As I am writing this post, it is a chilly 9 degrees outside in New Hampshire.  During this season, I allow myself more healthy oils, nuts, seeds and protein to keep healthy and fortified through these cold winter months.    I try to plan my menus around seasonal foods – that is why you will see lots of hearty soups, stews and warming foods right now in my menu plans.  To help you get in touch with what food is freshest during the winter months here is a nice list of winter produce

This is just a dinner menu plan as  I typically “automate” what I eat for breakfast and lunch, which makes it easier for me to make good choices.  Here are links to previous posts for breakfast ideas; I’ll have Ezekial Bread with nut butter and a piece of fruit, or Ezekial Bread or Udi’s Gluten Free bread with eggs and some fruit, steel cut oats, yogurt parfait or a smoothie.  Lunch is usually leftovers from dinner or a salad with some protein.  Dinner is the meal in which I try to add a lot of seasonal variety.  As always, I have included Weight Watchers PointsPlus.

MEATLESS MONDAY – Spice Rubbed Salmon with  Lemon Garlic Spinach (8 points) &  Roasted Winter Vegetables (4 points)

TUESDAY – Chicken and Parsnip Soup  (5 points) I will also add some Swiss chard to the soup and use the leftover roasted vegetables.  I’ll serve  this with a  spinach/romaine salad topped with pomegranate seeds, pears, sunflower seeds, almonds and red onion.  I will make a simple vinaigrette with a bit of POM juice, white wine vinegar, olive oil, a smidge of dijon mustard, salt and pepper. 

WEDNESDAY – Roasted Squash Salad with Bacon and Pumpkinseeds (4 points) & Pork Loin Chop as suggested in the recipe.  I’ll rub it with a store-bought spice rub (no MSG) and just cook in my grill pan. 

THURSDAY –  Sloppy Joes (5 points)  (my kids request!) I will eat mine open-faced on one piece of bread with sweet potato oven fries and serve this healthy version with steamed broccoli.

FRIDAY – Thai Coconut Shrimp with Brown Rice Pasta (9 points)

Everyone loved the Spinach Grapefruit Salad  last week.  If you had a favorite PCOS- friendly recipe that you cooked last week please share it with us!

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Responses

  1. These stuffed peppers are FABULOUS!!! And only 3 points per half pepper for WW. I’m thinking they are 4 points plus since crackers went up. This is one of my PCOS friendly favorites!! I serve them with brown rice and steamed veggies (fam isn’t a fan of the brown rice, but when you mix it in with the peppers on your plate, you can’t taste it but it still bulks the meal up in a healthy way). Enjoy!

    Ingredients:
    3 lg green peppers
    1 C boiling salt water (1 1/2 tsp salt added)
    1/2 lb ground turkey or lean ground beef
    2 cans 8 oz tomato sauce (I use no salt added)
    1/2 C cracker crumbs (I use wheat saltines but any will work…it isn’t much)
    1 tsp salt
    1/4 tsp pepper
    1 Tbsp chopped onion or dried minced onion

    1. Heat oven to 375 degrees.
    2. Clean and half peppers. Cook peppers in salt water (it won’t cover them) for 5 minutes and drain (I cover the saucepan). Lay in 8×8 dish (or 9×13 if you double the recipe).
    3. Mix rest of ingredients (all but one can of tomato sauce) and stuff peppers with mixture.
    4. Cover with last can of tomato sauce.
    5. Bake covered 45-60 minutes. Uncover and bake 15-30 more minutes until done.

    • Kathy- I love stuffed peppers. You could probably just substitute the cracker crumbs with cooked brown rice or quinoa to make it even healthier. Thanks for posting!


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