The PCOS Health and Nutrition Guide: 125 Recipes for Managing Polycystic Ovarian Syndrome

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 PCOS
What 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 PCOS

Dietary 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

Tip
People 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 Salad
Featuring 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

Tip
To 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 Vinaigrette
2⁄3 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

Salad
1    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 Smoothie

Makes 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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