Guacamole (PCOS-Friendly)

 
Something that a lot of participants in my free 30-Day PCOS Diet Challenge find hard to believe when I tell them, is that fat doesn’t actually make you fat. Once they start enjoying healthy fats with each of their PCOS meals though, the results speak for themselves.

Guacamole is one of my go to snacks because it’s both delicious and super good for you. The avocados in guacamole contain high amounts of fat soluble vitamins that are less common in other fruits. They are also a great source of protein, and potassium, which is a mineral that only 3% of Americans are getting enough of (Fulgoni et al. 2011). Studies have shown that a balanced diet that includes the consumption of avocados can have beneficial health effects especially in improving cholesterol and preventing cardiovascular diseases (Duarte et al. 2016) – attributes that are highly relevant to women with PCOS.

Here’s everything you’ll need to make this PCOS-Friendly Guacamole:

• Avocados
• Tomatoes
• Onions
• Fresh cilantro/coriander
• Lime juice
• Salt
• Pepper

Before I finish up here, I want to share some more interesting research which found that eating guacamole along with other salad vegetables actually increases the absorption of important micronutrients contained within the salad (Unlu et al. 2005; Kopec et. al 2014). Who would have thought you can actually make vegetables even healthier by eating them with fat?

Guacamole makes a great dip for vegetables, or you can even throw it on top of your steak and eggs in the morning!

xo Kym

P.S. If you are struggling to make the switch to a PCOS diet, I run a free 30-Day PCOS Diet Challenge which is the perfect way to really kickstart your health transformation. This event includes weekly meal plans, recipes, shopping lists, and video lessons, all within a supportive community environment. However, if this recipe has inspired you and you want to get started right away, then I recommend downloading my free 3-Day PCOS Diet Meal Plan as well. It’s a 15-page PDF ebook that contains some of my most popular PCOS recipes, a shopping list ready to go, and some additional information about how to use food to heal your PCOS.

If you’re looking for a quick and easy PCOS snack recipe, you have to try this one!

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References:

Duarte, Patricia Fonseca; Chaves, Marcia Alves; Borges, Caroline Dellinghausen; et al. Avocado: characteristics, health benefits and uses. CIENCIA RURAL, 2016.

Fulgoni, Victor L., III; Keast, Debra R.; Bailey, Regan L.; et al. Foods, Fortifcants, and Supplements: Where Do Americans Get Their Nutrients? JOURNAL OF NUTRITION, 2011.

Kopec, Rachel E.; Cooperstone, Jessica L.; Schweiggert, Ralf M.; et al. JOURNAL OF NUTRITION, 2014. Avocado Consumption Enhances Human Postprandial Provitamin A Absorption and Conversion from a Novel Highbeta-Carotene Tomato Sauce and from Carrots. Kopec, Rachel E.; Cooperstone, Jessica L.; Schweiggert, Ralf M.; et al. JOURNAL OF NUTRITION, 2014.

Unlu, NZ; Bohn, T; Clinton, SK; et al. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. JOURNAL OF NUTRITION, 2005.