Sobre a receita
Living with Polycystic Ovary Syndrome (PCOS) often means making mindful dietary choices that support overall health and well-being. This vibrant and nutritious salad is not only delicious but also packed with ingredients that offer numerous benefits for managing PCOS.
Firstly, arugula is a leafy green rich in antioxidants and vitamins A, C, and K, which help reduce inflammation and support hormone balance. Fennel adds a refreshing crunch and is known for its digestive benefits, easing bloating and discomfort that can accompany PCOS.
The inclusion of sweet potatoes provides a healthy dose of fiber and complex carbohydrates, helping to stabilize blood sugar levels, a crucial aspect for managing PCOS. Carrots, rich in beta-carotene and antioxidants, contribute to improved insulin sensitivity and overall skin health.
Olive oil serves as a healthy fat source, promoting satiety and reducing inflammation, while the tangy feta cheese offers a satisfying source of calcium and protein. Finally, microgreens pack a punch of concentrated nutrients, supporting overall health and providing a fresh, vibrant garnish.
Together, these ingredients create a flavorful and wholesome salad that not only satisfies your taste buds but also supports your journey in managing PCOS. So, let’s dive into the recipe and enjoy a meal that nourishes both body and soul.
Ingredientes
Salad Build:
1 fennel, thinly shaved
2 cups baby arugula, washed and thoroughly dried
1 large heirloom tomato, sliced
1 small sweet potato, peeled, diced, and roasted (recipe coming soon)
1 small carrot, shaved
1/4 cup feta, crumbled
Microgreens, for garnish
salt & pepper, to taste
Lemongrass Dressing:
2 tbsp lemongrass paste
3 garlic cloves (use more or less depending on garlic preference)
Juice of 2 limes
2 tbsp agave
1/4 tsp white pepper
salt to taste
Preparação
Step 1
Make sure all of your veggies have been thoroughly washed and dried. The cleaning is important but to maintain the integrity of any salad, you must dry your vegetables the correct way so that the dressing doesn't become runny because then your crisp and fresh salad turns into a soggy mess.
Step 2
Peel potatoes. Dice potatoes into 1 inch cubes. Drizzle with olive oil and seasonings of choice and make sure that they're fully coated. Place in a preheated airfryer (375 degrees fahrenheit) for about 25 minutes or until they have crisp edges. Make sure to turn the potatoes halfway through so they can get crisp on both sides.
Step 3
While the potatoes cook, chop, slice and dice the rest of your veggies. This can always be prepped ahead of time but I personally like everything to be as fresh as possible so I like to do it during the cooking time.
Step 4
Once you've chopped all of your veggies, we can get started on the dressing. I use an immersion blender, so I place all of the ingredients into a bowl and blend. If don't own one, you can out all of your ingredients into a stand blender and it works just the same. Set aside.
Step 5
Once the potatoes are cooked to your liking, take them out of the oven and set them aside to cool.
Step 6
Lastly, I serve this salad in a bowl so I layer all of the ingredients in the following order, arugula, fennel, totatoes. At the step, I salt and pepper the ingredients I've placed down because they need a little extra love. Then I continue by adding in the sweet potatoes and carrots. I garnish the dressing with the crumbled feta and microgreens and then just before eating, I add the dressing on top.
Step 7
Enjoy with a chilled glass of white wine!