1 comment · מרץ 07, 2021

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!

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

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I'm still learning, so let me know if anything can be altered as far as PCOS friendly ingredient substitutes in there.

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

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Enjoy!

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

- 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.

Chicken Pot Pie

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

Coconut 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.

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

Overnight Oats | Strawberry Lemonade

PARFAIT WITH BERRIES

Plantain dish
(recipe coming soon)

RECIPE COMING SOON

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.