Tired of traditional Polycystic Ovarian Syndrome meal offerings during the winter months? Instead, why not try a PCOS healthy, layered salad beckoning with bright colors and flavor and substantial enough to play the starring role at lunch or dinner tomorrow?
The possibilities are endless. It could be a Mediterranean salad studded with olives, crumbled feta, multi-colored peppers, cucumber and vine-fresh tomatoes, served in a deep, clear-glass bowl to showcase all the ingredients. Or a Southwestern salad of black beans, corn, tomatoes, cilantro and grated colby-jack.
What about something a little more exotic like the gazpacho-inspired salad? A different take on the classic chilled soup from Spain, it boasts fresh garlic and parsley, extra-virgin olive oil, heirloom tomatoes, diced cucumber and green bell pepper, along with eggs and cheese. They all come together to create a salad positively bursting with health benefits and taste treats.
Without the traditional salad base of lettuce or other greens for once, this salad is able to pack in five tomatoes, which are loaded with both vitamin C and antioxidants.
Makes: 4 to 6 servings
2-3 tsp minced garlic, mashed to a paste with a little salt
2 tbs sherry vinegar
1 tbs Worcestershire sauce
1/2 tsp sugar
4 tbs extra-virgin olive oil
5 large heirloom tomatoes, seeded and cut into large dice
1/3 cup diced sweet red onion
2-3 hard-cooked large eggs, diced
3-4 tbs chopped fresh flat-leaf parsley
1/2 cup diced peeled, seeded cucumber
1/2 cup diced green pepper
1/4-1/2 cup shredded Parmesan or crumbled feta cheese
Mix first four dressing ingredients and then whisk in olive oil and season with salt and pepper to taste. Layer salad ingredients, except the cheese, in a large glass bowl in the order listed above, lightly sprinkling every other layer with salt and pepper.
Drizzle dressing evenly over the salad and chill it, if desired, 1 to 2 hours. Sprinkle with Parmesan or feta and toss gently just before serving.