MENU PLAN June Week 4
This is one of my favorite times of year. My kids just had their last day of school and the summer is a blank canvas spread before us to paint wonderful memories. Our first stroke of the brush is to head to Hollis, New Hampshire to pick strawberries. They are at the peak of the season now and when you approach the farm you can actually smell their sweet fragrance. Nothing you will ever buy in a grocery store can ever compare to red, ripe juicy berries, warm from the sun and freshly picked. I find that picking berries is good for my soul. There is something about gathering berries that fulfills an innate need. For me, berry picking is a spiritual experience. Berries grow in areas, away from the noise of traffic and the busyness of modern life. I find my body relaxes and my mind is freed from everyday stress and anxiety.
And to top it all off berries are great for PCOS. They are low-glycemic, have lots of vitamin C, antioxidants and the
fiber in strawberries helps to reduce ‘bad’ cholesterol. One cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. So do something good for your body and soul this summer and plan to pick some berries!
This week I will be featuring recipes that contain B12. Learn more about why adequate B12 is essential for good health in the Nutrition 101 Feature on inCYST.com. I also hope to sneak some of my freshly picked strawberries into the Menu Plan this week too!
MEATLESS MONDAY Summer Vegetable Frittata with Strawberry Citrus and Mint Salad The eggs have B12. I will omit the sugar in the salad the berries will be sweet as is.
TUESDAY Basil and Prosciutto Chicken Cordon Bleu This recipe has the taste of classic Cordon Bleu without all the high carb breading. I’ll use a bit of the traditional Gruyere cheese. I’ll serve with a simple saute of zucchini and summer squash with a bit of fresh rosemary. The cheese has B12.
WEDNESDAY Blackened Shrimp with Tropical Pico de Gallo Salad I’ll add some of my fresh picked strawberries to the Pico de Gallo. I also may grill the shrimp instead. I’ll serve on a bed of brown rice with some sliced avocado. Shellfish is high in B12
THURSDAY Lobster Salad Rolls with Shaved Fennel and Citrus with Tomato and Cucumber Salad Trader Joes has some great tasting whole wheat hot dog rolls. If you are avoiding gluten look for Udi’s or Rudi’s Gluten-free hot dog rolls. I will serve with a handful of’ Trader Joe[s Sweet Potato Chips and a simple cucumber and tomato salad.
FRIDAY Peppered Sirloin Steak with Strawberry Balsamic Sauce I will serve this as a salad on a bed of greens with other veggies and use the sauce as a dressing. I’ll also make some gluten-free Bob’s Red Mill Cornbread to serve with the salad. The beef is high in B12.
I didn’t know you were from around me! I love going strawberry picking at Lull Farm in Hollis! Where do you pick?
We went to Brookdale to pick strawberries and cherries. I am freezing a bunch for smoothies!
I’ve read that corn and potatoes should be kept to a minimum and dairy and soy should be cut out. I’ve been gluten-free and sugar-free and eating virtually no carbs since February, and low dairy, soy, corn, and potato for a couple months. I’ve been thinking that I need to add some low-GI complex fiber-rich carbs to my diet but I don’t really know where to start. I’m not really sure what won’t give me the problems that I get from eating oats and grains. I’ve actually gained weight since starting my diet and have been thinking maybe it’s the absence of fiber. Do you eat these other things (dairy, soy, corn, potatoes)? I’ve seen so many conflicting things about what’s okay to eat on the internet (probably because it’s such a confusing condition). Help!
It is a fallacy that women with PCOS should be on extremely low or no carbohydrate diets. You need healthy complex carbohydrates. I would add brown rice, quinoa, sweet potato, rice, millet, squash, legumes ( a protein and a complex carb) You need to experiment to find out the amount that is right for you.
I’m so thrilled to find your website & the helpful menus, etc. I have one issue — neither my husband nor I care for the taste of zucchini…do you have a suggestion for what I could use as a substitute in recipes such as Frittatas, sauted items, etc.
Thank you for your helpfulness!!
You can substitute any veggie. Be creative – broccoli, asparagus, sweet peppers, spinach.