Zemira Israel | PCOS Cook Book

Want a new recipe or two? Check out my cooking/baking playlist of tutorials, ideas, and RECIPES below in alphabetical cal order!
***
If you have PCOS, change the carb to a healthy carb, and change your sweet to a healthy sweets. 
***
I'm still learning, so let me know if anything can be altered as far as PCOS friendly ingredient substitutes in there.
***
Here's some PCOS catered recipes that I am excited to try out!
***
Enjoy!

Almond Nut Milk

almond nut milk

  • soak 2 cups of raw whole almonds or blanched for 8hrs for one half gallon or one gallon of almond milk. 
  • Drain water after 8hrs. Skin will easily come off afterward so take them off. The skin inhibits your body's nutrients. Or you can leave the skin on. 
  • Add almonds in blender
  • warm 6 cups of warm unfiltered or alkaline water. Not too hot and add to the blender. 
  • Add half a teaspoon or teaspoon and a half of vanilla extract if you want vanilla taste 
  • Add 1 teaspoon of sweetener like agave, dates (1-2), honey etc if you want it a little sweet
  • Blend til milky for about a minute depending on power of blender 
  • Strain in a large bowl with a milk bag. 
  • Store in a half gallon mason jar. This should fill up the jar 3 quarters of the way. 
  • You can repeat the process again to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the almond taste. 
  • Chill in the fridge then serve in cereal or make smoothies etc. 

Brazil Nut Milk

brazil nut milk

- Add 1 cup of Brazil Nuts in blender

- Add about 6 cups of unfiltered or alkaline water. and add to the blender. 

- Add half a teaspoon or teaspoon and a half of vanilla extract if you want vanilla taste 

- Add 1 teaspoon of sweetener like agave, dates (1-2), honey etc. If you want it a little more sweet, add more sweetener.

- Blend til milky for about a minute depending on power of blender 

- Strain with milk bag in a large bowl . 

- Store in a half gallon or 1 gallon mason jar. This should fill up the jar 3 quarters of the way. You can add more water if you want the taste of it to be lighter.

- You can repeat the process again to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the Brazil Nut taste. 

-Chill in the fridge then serve in cereal or make smoothies, oatmeal, overnight oats etc. This should last about 1 week in your fridge

-When you serve, if you do not like the Brazil nut that forms on top, just shake your bottle well. If it's too thick, just strain your serving into your serving plate/bowl/cup.

BRAZIL NUT MILK, Oatmeal, & Berries

Bread Unleavened 

  • For a medium sized pan (for a small pan do half of everything)
  • 2c flour (sift it first)
  • 2c sugar (sift it)
  • Then place sifted flour and sugar together in mixing bowl and start mixing  on slow level on mixer)
  • 3 and a half tsp vanilla extract 
  • 4 room temperature eggs (but crack one at a time and mix in one at a time)
  • 2-4 sticks of room temperature butter (put the butter before it gets too clumped together) or 1-2 8oz Kerrygold Irish butter (or sub with a PCOS frindly butter) 
  • Add whatever topping like nutella or banana etc. before the butter or for a swirl look, after you place it in the pan to bake to swirl with knife/etc, then pop in oven. 
  • Bake for 350 degrees 45min
  • After you finish foil cover it up for at least a half hour to keep the heat and moisture in for softness. 
  • Put bananas or Nutella or any extra toppings before butter.

 

Cashew cheese sauce for nachos etc

 cashew nacho cheese

  • Blend 1 to 1.5 cups Raw unsalted cashews in blender with 1-2 cups of water to get it smooth for about 1-2 min
  • Add 1 medium red bell pepper sliced in there and add about a half cup of water and blend 
  • Add 3 tbs of nutritional yeast (from baking isle at grocery store)
  • ½ teaspoon garlic powder
  • 1 and ½ teaspoon salt 
  • 2 teaspoons onion powder
  • Blend again till really smooth
  • Pour into saucepan on medium to low heat and stir consistently. Don’t let it burn on bottom. 
  • Stop cooking until it’s as thick as you want it. 

Zemira Israel Whatever You Like Placemats

 

Chicken Pot Pie 

(Please use a plant based flour or one more suitable to your lifestyle)

Zemira Israel Homemake shop

    Coconut Milk

    coconut nut milk

    • Add 8cups (depending on how concentrated you want it to taste) of warm unfiltered or alkaline water to blender, for one half gallon or one gallon of almond milk.
    • Add 3 cups of raw unsweetened coconut flakes
    • Add sweetener like agave, dates, honey etc if you want it a little sweet
    • Blend til milky for about a minute depending on power of blender 
    •  Strain in large bowl with milk bag
    • Chill in fridge then serve in cereal or make smoothies etc. 
    • You can repeat the process again with 6-7 cups of water this time to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the coconut taste. 

     

     

      Curry Vegetable Soup
      (Thanks brother Azma for this awesome recipe!) 

       

      Ingredients: 

      Coconut milk 2 cans

      Brussel sprouts 

      Chicken broth

      red bell peppers and 

      garlic

      Sauteed onions 

      Carrots

      Kale

      Sweet potatoes

      Celery

      One jalapeno

      Crushed red peppers dry

      Curry powder

      Garlic powder

      Salt

       

      Directions

      Put kale in broth 

      Put sweet potato in broth put carrots in  

       

      Season the garlic onions and peppers and celery and sauté 

      Sautee all the vegetables with Curry 

      Add coconut milk into the sautee. Let cook on high for 3mn, then add it all to the kale broth.


      Zemira Israel's sophomore album True Love Changes

      Nachos 

      nachos

      • Navy beans or beans of choice
      • Salsa / PICO de gallos
      • Cashew cheese
      • Seasoned (garlic & onion powder and parsley and bouillon seasoning) Brown rice or quinoa or both
      • Corn chips
      • Pickled jalapeños
      • Avocados
      • Cilantro

      Zemira Israel Menorah linen tablecloth

      Overnight Oats | Strawberry Lemonade

      PARFAIT WITH BERRIES

      Plantain dish
      (recipe coming soon)

      ZEMIRA ISRAEL PLANTAIN RECIPE

      • RECIPE COMING SOON

      Salmon Croquettes

      Salmon Croquettes

      • Salmon
        • Bake salmon seasoned with adobo, black pepper 
        • When cooked add to a bowl
        • Add Sautéed onions and  all color bell peppers in butter until transculent in bowl
        • Add Chives
        • Add fine cornmeal
        • Add flour (less than cornmeal)
        • Shred everything down with fork until it looks like tuna 
        • Add eggs enough to help everything come together to form the mixture into croquettes. 
      • Tartar sauce
        • Mayo
        • Diced fresh dill leaves
        • 6 Cornichona medium diced
        • Lemon juice
        • Salt and pepper 
      • You can add sides like:
        • Mash potatoes
        • Asparagus
        • Sautéed mushrooms

      Zemira Israel Menorah Mug

       

      If you have PCOS, change the carb to a healthy carb, and change your sweet to a healthy sweets.

      Here's some PCOS catered recipes that I am excited to try out!

      Peace, Love & Blessings,

      Zemira 🕎 ✍🏾 🎶🎤

      Thanks for sharing & commenting on this blog! 

      💫 Subscribe to my mailing list for EXCLUSIVE PERKS!

      💫 CAN'T MAKE AN EVENT, BUT WANT TO SUPPORT? BECOME A SPONSOR!

      💫 CURRENT & PAST shows with video and pics

      💫 All Blogs / Vlogs

      💫 MENORAH 🕎GALORE Shop Collection

      💫 All my music videos

      💫 All my music

      💫Stream my music

      💫Support the Husband & Wife Music Production Duo we've got goin!


      1 comment


      • Nicole

        Shalom my Beautiful Sister and thank for the invitation on being apart💜💜💜💜


      Leave a comment

      Please note, comments must be approved before they are published