The PCOS Health and Nutrition Guide
Includes 125 Recipes for
Managing Polycystic Ovarian Syndrome
by Dr. Jillian Stansbury, ND, and Dr. Sheila Mitchell, MD
Paperback, 288 pages
PCOS is a hormonal condition that affects 2-18% of all North American women. It can have a devastating effect on a woman's ability to conceive, and lead to chronic obesity, thyroid dysfunction and heart disease.
It is considered a "silent" condition as the symptoms are not always obvious and many are never reported.
The PCOS Health and Nutrition Guide gives an easy to understand, comprehensive explanation of what PCOS is, how to recognize it, what other risks are involved, and how to take positive steps with your diet to help restore hormonal balance.
The PCOS Health and Nutrition Guide is divided into three important parts:
Part 1: Understanding PCOSWhat is PCOS? - a comprehensive chapter on how PCOS is defined, the symptoms and how it is diagnosed.
What Conditions are Associated with PCOS? - preventative measures as well as other conditions that tend to accompany the diagnoses of PCOS, including heart disease, infertility, and thyroid dysfunction.
Part 2: Managing PCOSDietary Therapy for PCOS
Nutritional Supplements for PCOS
Herbal Medicines for Managing PCOS
Part 3: Recipes Meal plans, boosts, medicinal beverages and recipes from breakfast through dessert that will get you on track to being the healthiest possible you.
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Sample recipes from The PCOS Health and Nutrition Guide:
Bulgur and Vegetable Lettuce Wraps Here’s another great sandwich alternative to help you break the bread habit. The bulgur helps fulfill the craving for starch, and the chickpeas and spices support healthy blood sugar and cholesterol levels.Makes 10 servings
TipPeople often confuse cracked wheat with bulgur. Cracked wheat is simply whole wheat grains that are crushed or cracked into smaller bits, while bulgur is wheat kernels that have been parched, steamed and dried. Bulgur is often used in Middle Eastern cooking, in dishes such as tabbouleh.3⁄4 cup bulgur 175 mL
3⁄4 cup warm water 175 mL
1 cup diced tomatoes 250 mL
1⁄2 cup cooked or canned chickpeas, 125 mL
drained and rinsed
1⁄4 cup chopped fresh parsley 60 mL
2 tbsp chopped green onion 30 mL
2 tbsp chopped red onion 30 mL
1 tbsp chopped fresh mint 15 mL
2 tbsp canola oil 30 mL
1 tbsp freshly squeezed lemon juice 15 mL
1⁄4 tsp salt 1 mL
1⁄2 tsp freshly ground black pepper 2 mL
1 head butter lettuce, leaves separated 1
1. In a large bowl, combine bulgur and warm water. Let stand for 30 minutes, until bulgur is softened and liquid is absorbed.
2. Add tomatoes, chickpeas, parsley, green onion, red onion, mint, oil, lemon juice, salt and pepper. Stir well to combine.
3. Top each lettuce leaf with 2 tbsp (30 mL) bulgur mixture. Wrap lettuce to enclose filling.
Excerpted from The PCOS Health & Nutrition Guide by Jillian Stansbury © Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. Grilled Salmon, Mango and Raspberry Spinach SaladFeaturing grilled salmon and tossed in a raspberry vinaigrette, this salad is a meal in and of itself, and is pleasing to the eye and the palate. Salmon is high in healthy fats and is a good source of protein.Makes 4 servings
TipTo avoid cross-contamination, use separate brushes to baste the onions and salmon.• Preheat barbecue grill to medium
• Blender or food processor
• Two 12-inch (30 cm) bamboo skewers, soaked
Raspberry Vinaigrette2⁄3 cup fresh or frozen raspberries 150 mL
(thawed and drained if frozen)
3 tbsp balsamic vinegar 45 mL
1 tbsp liquid honey 15 mL
2 tbsp water 30 mL
1⁄2 tsp Dijon mustard 2 mL
1⁄4 tsp freshly ground black pepper 1 mL
2 tbsp canola or olive oil 30 mL
1 tbsp finely chopped shallots 15 mL
Salad1 red onion, cut into 8 wedges 1
4 salmon steaks (about 1 lb/500 g total) 4
6 cups lightly packed baby spinach 1.5 L
1 ripe mango, thinly sliced 1
1 cup fresh raspberries 250 mL
1. Vinaigrette: Purée raspberries in blender. Press through a sieve to remove seeds.
2. In a small bowl, whisk together puréed raspberries, vinegar, honey, 2 tbsp (30 mL) water, mustard and pepper. Gradually whisk in oil until blended. Stir in shallots. Divide vinaigrette in half. Set half aside for end and use half for grilling.
3. Salad: Thread 4 onion wedges onto each skewer and brush with some of the vinaigrette for grilling. Brush salmon on both sides with vinaigrette. Place skewers and salmon on preheated grill, close lid and grill, basting frequently with vinaigrette and turning once, for 10 minutes or until fish is opaque and flakes easily when tested with a fork.
4. Remove onions from skewers and place in a salad bowl. Add spinach, mango, raspberries and reserved vinaigrette; toss to coat. Divide salad among four plates and top each with grilled salmon.
Excerpted from The PCOS Health & Nutrition Guide by Jillian Stansbury © Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. Icy Banana Cashew SmoothieMakes 2 servings
• Blender
1 ripe banana, cut into chunks 1
1⁄4 cup raw cashews 60 mL
2 tbsp whey powder 30 mL
2 tbsp maca powder 30 mL
1 tsp inositol powder 5 mL
3 cups plain rice milk 750 mL
1⁄4 cup prickly pear juice 60 mL
2 tsp flaxseed oil 10 mL
1 cup ice cubes 250 mL
1. In blender, combine banana, cashews, whey powder, maca powder, inositol powder, rice milk, prickly pear juice and flaxseed oil; purée until smooth. Add ice cubes and blend slightly.
2. Pour into glasses and serve cold (within the hour).
This smoothie makes a great summer breakfast or ice cream substitute. Loaded with medicinal ingredients, it’s satisfying and filling enough to be meal in and of itself. Excerpted from The PCOS Health & Nutrition Guide by Jillian Stansbury © Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.  |
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