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5 PCOS recipes to try: developed by dietitians

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Jump to: PCOS recipes developed by our dietitians | Baked teriyaki salmon bowl | Lemon chicken and tomato rice traybake | Chickpea tagine with apricots | Salmon fishcakes | Chorizo and butter bean stew

Polycystic ovary syndrome (PCOS) is an endocrine disorder that affects around 5-10% of females of reproductive age and can lead to symptoms such as bloating and fatigue.

Research suggests there’s no perfect diet for PCOS. Still, a diet rich in whole foods and low in pro-inflammatory foods – like refined carbohydrates, added sugars, and trans fats – can help manage the condition and support a healthy lifestyle in the long term.

At Second Nature, women living with PCOS, like Abby, have achieved incredible results on our programme by following our balanced approach to diet and nutrition, alongside daily support from a registered dietitian.

If you’d like to join a community of women living with PCOS and achieving their health goals at Second Nature, click here to take our health quiz.

PCOS recipes developed by our dietitians

Our team of dietitians have developed over 400 recipes for our Second Nature app, many specifically designed to support weight loss and help manage conditions like PCOS. The following recipes are rich in protein, fibre, healthy fats, and anti-inflammatory foods.

1) Baked teriyaki salmon bowl

Prep and cooking time: 20mins
Serves: 2

Ingredients

40g uncooked brown rice

2 fresh or frozen salmon fillets, skinless and boneless

1 tbsp teriyaki sauce

1 tsp extra virgin olive oil

1 pak choy bulb, thinly sliced

¼ white cabbage, thinly sliced

2 small carrots, grated

2 handfuls radish, thinly sliced

½ avocado, diced

1 tsp grated ginger

1 tsp toasted sesame oil

1 tbsp light soy sauce

1 tbsp white miso paste

½ lime juiced

1 small handful fresh coriander, roughly chopped

Method

Prepare the rice as per packet instructions, or use pre-cooked rice.

Preheat the oven to 200°C/180° C fan/gas mark 6.

Dice the salmon fillets into smaller bite-size chunks.

Line a baking tray with baking paper, place the salmon on top and cover evenly with teriyaki and olive oil. Bake for 12-14mins, or until just browning.

While the salmon is cooking, prepare the bowls by adding the pak choy, cabbage, carrot, radish and avocado evenly to two large bowls.

To make the dressing, mix the ginger, sesame oil, soy sauce, miso paste, and lime juice in a small jar and shake well, until combined.

Add the cooked rice and salmon to bowls, dress with a drizzle of the dressing and top with coriander.

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2) Lemon chicken and tomato rice traybake

Prep and cooking time: 1hr 10mins-1hr 30mins
Serves: 4

Ingredients

160g uncooked brown rice

1 tbsp extra virgin olive oil

1 large onion, finely chopped

3 garlic cloves, finely chopped

300g cherry tomatoes

2 red or yellow peppers, 2 cm squares

8 chicken thighs, skin on

2 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

2 tsp dried oregano

1 lemon zested

1 ½ tsp dried oregano

250ml hot chicken stock (or boiling water)

1 lemon sliced, optional

30g parsley, finely sliced

100g feta

100g Kalamata Olives

2 heads baby cos lettuce

Method

Place the brown rice in a bowl and fill with boiling water, about 2cms higher than the level of rice. Allow the rice to soak for at least 10mins, and ideally 20mins (you can do this while you prepare your vegetables).This will help the rice to cook faster in the oven.

Preheat the oven to 200°C/180°C Fan/Gas 6. Drizzle the olive oil into a large baking tray or lasagna dish and add the onion and garlic. Bake for 10-15mins, or until golden.

Check after 5-8mins to ensure they don’t burn. If the edges are browning too quickly, take the tray out and stir the garlic and onion before returning to the oven.

In a bowl big enough to fit the chicken thighs, combine olive oil, garlic powder, onion powder, 2 tsp oregano, lemon zest and salt and pepper. Rub the chicken with the spice rub and set aside.

Take the onions and garlic out of the oven and add the rice, stock and 1½ tsp oregano and stir well to evenly distribute the rice. Scatter the peppers and tomatoes over the rice, then place the chicken on top of the vegetables.

Scrape any remaining spice rub from the chicken bowl and smear on the chicken. Place optional lemon slices over the chicken pieces. Cover with foil and bake for 30mins.

Remove the foil and bake for another 25mins or until the chicken is cooked through and no longer translucent. Garnish with parsley, crumbled feta and olives. Serve with torn leaves of lettuce with a splash of lemon juice

3) Chickpea tagine with apricots

Prep and cooking time: 1hr
Serves: 4

Ingredients

1 ½ tbsp½ extra virgin olive oil

1 red onion, finely diced

3 garlic cloves, finely diced or minced

2cm fresh ginger, minced

½ tsp ground cayenne pepper

½ tsp ground cumin

¼ tsp ground cinnamon

¼ tsp ground turmeric or 1 pinch saffron

2 tsp smoked paprika

1 small aubergine, diced

1 x 400g tin chopped tomatoes

2 small courgettes, sliced into large circles

2 red peppers, cut into large chunks

800ml vegetable stock

540g Spanish garbanzo chickpeas

1 tbsp coconut oil

4 fresh apricots, halved and deseeded

¼ tsp cinnamon

1 small handful fresh parsley, roughly chopped

3 tbsp slivered almonds

Method

Heat the oil in a large casserole dish, over medium heat. Fry the onion, garlic, and ginger, until softened.

Add the spices and stir well.

Add the aubergine and chopped tomatoes and cook for 3mins before adding the courgette and peppers.

Pour in the vegetable stock, and season with salt and pepper. Bring to a boil, reduce the heat, and then add the chickpeas. Pop the lid on the casserole dish, leaving a small gap to help reduce the liquid. Simmer for 40mins.

Just before serving, heat the coconut oil in the small, non-stick frying pan, over medium heat. Add the apricots, and sprinkle with cinnamon. Fry until softened and slightly charred.

Serve topped with apricots, parsley, and slivered almonds.

4) Salmon fish cakes

Prep and cooking time: 40mins
Serves: 2

Ingredients

1 medium white potato

2 tbsp extra virgin olive oil

2 salmon fillets

1 tbsp melted butter

½ tsp chilli flakes

½ tsp ground paprika

½ tsp wholegrain mustard

½ lemon, juiced

1 egg

40g breadcrumbs

1 tbsp fresh dill

Method

Fill a pot with water and bring to a boil. Peel and chop the potato into cubes and add to the boiling water. Cook until soft.

While the potato is cooking, heat 1 tbsp oil in a frying pan over medium-high heat and cook the salmon fillets skin side down for 3-4 minutes.

Flip the fillets and lower the heat and cook for an additional 3-4 minutes, or until cooked through.

When the salmon is cooked, remove the skin and flake into large chunks and add to a mixing bowl. Add the melted butter, chilli flakes, paprika, mustard, lemon juice, egg and breadcrumbs and season with salt and pepper. Stir to combine.

When the potato is cooked, drain and dry off with a kitchen towel to remove excess moisture.

Mash the potatoes and add to the mixing bowl with the salmon mixture, stir to combine.

Using wet hands, form the mixture into 6 balls and flatten slightly. Place on a plate and chill in the fridge for 10-20mins.

Reheat the same frying pan on medium-high heat and add 1 tbsp oil. Fry the fish cakes for 5 minutes each side, or until the outside is golden brown and crispy. Serve with half a plate of salad for a balanced meal and enjoy!

Second Nature special tip:

If you’re short on time, you can skip chilling the fishcakes in the fridge but keep in mind the fishcakes will be a bit more delicate to handle. This recipe can be frozen once the fishcakes have been cooked. Defrost in the fridge, and then reheat on a frying pan as per step 6.

5) ​​Chorizo and butter bean stew

Prep and cooking time: 30mins
Serves: 4

Ingredients

1 tbsp extra virgin olive oil

1 red onion, diced

2 large garlic cloves, finely diced or minced

2 tsp dried oregano

½ tsp dried thyme

1 tsp ground hot paprika (optional)

2 bay leaves

200g chorizo, thinly sliced

1 large aubergine, diced

2 x 400g tins butter beans, rinsed and drained

3 multi-coloured peppers, diced

200g kale or spinach

2 x 400g tins chopped tomatoes

400ml vegetable stock

1 large handful fresh parsley, roughly chopped

Method

Heat 1 tbsp of oil in a large casserole pot, over medium heat.

Fry the onion, garlic, spices, and bay leaves, until the onions have softened. Add the chorizo and aubergine, and cook for 3-5mins.

Add the butter beans, peppers, kale, and chopped tomatoes. Season with salt and pepper, then add the vegetable stock cube and water.

Cover with a lid and cook for 10-15mins or until beans and vegetables are softened.

Stir through the parsley and serve hot!

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