Gluten-free pasta primavera

Lifestyle and nutrition can play a huge role in managing your PCOS symptoms! Eating a balanced diet has been shown to lower inflammation and stabilize blood sugar and this gluten-free pasta primavera recipe is a great way to fuel your body while keeping your hormones happy.  

A balanced diet can significantly improve PCOS symptoms and help regulate your menstrual cycle, address insulin sensitivity, and reduce inflammation and stress. Sometimes understanding what foods to eat can be challenging, but we got you covered! This fiber and protein packed recipe created by one of our health coaches, Simona, helps ensure you are consuming a balanced diet that supports PCOS.

Keep reading for the full recipe…

What you need to make this recipe

Before we dive into this recipe, below is a quick review of the ingredients you will need.

• Chickpea pasta: Swapping out regular pasta with chickpea pasta is a great way to add more protein into your diet and is also a fantastic gluten-free option for those of you looking for gluten-free alternatives.
• Extra virgin olive oil: Olive oil is loaded with antioxidants and healthy fats that can help prevent inflammation.
• Garlic: Garlic contains powerful antioxidant that reduces free radical damage and adds yummy flavor to the dish.
• Broccoli: Broccoli is low-glycemic, high in fiber, and a great source of calcium. 
• Cherry tomatoes: Lycopene in tomatoes provides many health benefits including improved immunity, healthy skin, and regulating blood sugar.
• Asparagus: Rich in vitamin A, C, and E, asparagus is also low glycemic, making it an excellent choice to avoid blood sugar spikes.
• Parmigiano reggiano: Cheese is an easy and simple way to add more calcium and fat to this dish.
• Salt and pepper: Salt and pepper easily enhances the flavors of a dish, but you can use whatever spices and herbs you wish.

Other ways to make this recipe

Recipes are simply just a guide on how to put together a dish, so you can always swap out any ingredients to fit your personal taste! Below are a few alternative ingredients that would also be incredibly yummy to try.

• Add paprika for a smokey kick
• Use spinach or kale instead of broccoli 
• Swap out parmesan for nutritional yeast for a dairy-free option
• Include your choice of protein
• Drizzle pesto for a pop of fresh flavor (and even more healthy fats!)

How to Make this Recipe 

Ingredients

• 1 ½ cup chickpea pasta
• 1 tbsp. extra virgin olive oil
• 2 cloves garlic, minced
• 1 cup broccoli, chopped
• 1 cup cherry tomato, halved
• 6 asparagus spears, trimmed
• Salt and pepper, to taste
• Parmigiano Reggiano (for topping)

Instructions:

1. Cook pasta according to package instructions. Once pasta is fully cooked, drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Cook the broccoli for about 2-3 minutes, then add garlic, asparagus, tomatoes, salt and pepper. Cook until tender.
3. Add the pasta and mix well.
4. Put pasta on a plate and garnish with cheese.

To read more about nutrition and PCOS, click here to read an article written by Registered Dietitian, Stephanie Paver.

‍