My PCOS Kitchen has been created by Dieticians with a special interest in PCOS, to bring you highly nutritious recipes, to incorporate alongside Ovaria, in your daily lifestyle.
Introducing Ash The Dietician
Ash studied a B. Dietetics (Hons) at the University of Pretoria and graduated in 2018, and also obtained a Higher Certificate in Exercise Science through the HFPA.
Ash also studied post graduate in Sport Nutrition, PCOS, Skin Health, Plant Based Eating and IBS.
Contact Ash on:
Viral Scrambled Oats
1/2 ripe banana
30g raw oats
1 egg white
Sprinkle cinnamon
1/2 tsp. vanilla
Serve with:
100g Greek Yoghurt
1/2 cup berries
*Can mix 1/2 scoop protein powder into your yoghurt to further increase the protein
Instructions:
1. Mash the banana
2. Add the oats, egg, cinnamon and vanilla
3. In a non-stick pan on medium heat add the mixture and flatten into a
pancake
4. Cook for 2 to 3 minutes and flip
5. Break up the pancake using the spatula - scramble the mixture the same way
you make scrambled eggs.
6. Once golden brown, remove from the heat
7.Add the yoghurt and berries to a bowl and add the scramble over
Trout Poke Bowl
+-400g Raw trout / salmon sliced into cubes - you can however switch this out for another protein
3/4 cup raw sushi rice (to cook) - you can increase the fibre by using wholegrain rice
1/4 cup rice vinegar
1 1/2 cup water
1 Tbsp, oil
1/2 tsp. salt
Stevia (1 tsp)
Rainbow coleslaw mix
Chopped up veg: Cucumber, Carrots, Peppers
Top each serving with with:
1 Tbsp. mixed seeds
Soy sauce
Ginger slices
Edamame beans
Seaweed
1. Place the trout / salmon in the freezer (this will make it easier to cube later).
2. Rinse the rice in a strainer or colander until the water runs clear.
3. Combine with water in a medium saucepan.
4. Bring to a boil, then reduce the heat to low, cover and cook for 20 minutes.
The rice should be tender and water should be absorbed.
5. Cool until cool enough to handle.
6. When the rice is cooling chop up the veg and set aside
7.In a small saucepan, combine the rice vinegar, oil, stevia and salt. Cook over
medium heat.
8. Cool, then stir into the cooked rice.
9. When you pour this in to the rice it will seem very wet. Keep stirring and the
rice will dry as it cools
10. Cube the trout and set aside
11. Top with mixed seeds, ginger, soy sauce, edamame beans, seaweed
Orange Yoghurt Breakfast Bowl
Take the Orange ovaria
150g Greek yoghurt
• X1 naartjie
1/2 tsp. vanilla essence
1 Tbsp. chia seeds
30g crushed almonds
Instructions:
1.Add the orange ovaria into the Greek yoghurt and mix
2.Add the vanilla to the yoghurt (you can add some cinnamon for an extra anti-
inflammatory push)
3. Peel the naartjie, cut it into smaller pieces
4. Add the naartjie to the yoghurt
5. Top with the chia and crushed almonds
If you looking for extra protein you can add protein powder into the yoghurt
Peaches and Cream Smoothie
Take the peach ovaria and mix it into 125ml almond milk
add 1/2 cup ice
Cut up X1 peach into cubes
Add 150g Greek Yoghurt
Sprinkle cinnamon
1 tsp. vanilla essence
You can add X1 scoop vanilla protein powder to up the protein content
Instructions:
1.Add all the ingredients together and blend
2. You can pre-prepare this by adding all the ingredients to a zip-lock bag and
freezing each bag - take the bag out and pop it in the blender in the morning
3. If you make it in bulk - you can make 2 at a time (and keep for 2 days), keep it
in the fridge overnight - just shake it before drinking
