PCOS Diet Jumpstart Guide

Feel Better Fast in Just 7 Days!

Easy-To-Implement Steps to Healing Through Food

 ! of 23
1 !

Dear Beautiful Woman,

I’m excited you’re here and we can’t wait to support you.




PCOS can be a life-long, chronic health condition. But did you know that your
symptoms of PCOS can be managed almost entirely through the right diet,
lifestyle and movement choices you make each day? Yes, YOU can feel fabulous!

And the good news is, your health is in your hands. You have all the power to
take charge of your health to feel just the way you want to feel.

What you eat makes the biggest impact. That’s because food is information,
information either to harm or to heal your body.

We know it’s not so easy though. That’s why we’ve put together this PCOS Diet
Success Jumpstart Guide. Here you will find

• 7 Simple Changes that will have a big impact on your health

• Robin’s PCOS Plate
• Grocery Shopping List
• Meal Ideas and Recipes

When you begin to make small changes every day overtime, they’ll add up to
some big improvements in how you feel.

We’re here to support and empower you. So let’s get started!

Transforming Women’s Health,

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
2 !

7 Simple Changes!
Each Day of the Week Make One Simple Change

Monday: Drink four 8-ounce glasses of water daily – when you’re ready,
increase to eight 8-ounce glasses of water daily.

Tuesday: Eat a high protein breakfast within an hour of waking (see

Grocery Shopping List). Protein helps you to build muscle,
balance moods and supports detoxification.

Wednesday: Cut your dairy intake in half today (eventually eliminate all dairy,
i.e. milk, yogurt, cheese, etc.) and try instead coconut milk,
almond milk, coconut yogurt or a homemade nut cheese
(unsweetened).

Thursday: Eat a healthy protein, fat and carbohydrate every 5 hours (see
the Grocery Shopping List)*, and go 12 hours between meals
from dinner to breakfast.

Friday: Make an oil change – throw out your unhealthy fats and replace
them with healthy fats – fats help to balance hormones, hydrate
skin and help your brain to function better. (See below.)

Saturday: Cut your wheat/gluten intake in half today (eventually eliminate

all wheat and gluten) and substitute a yam, sweet potato,
squash, cooked carrots, quinoa or beans – try ½ cup of any of
these.

Sunday: Enjoy two cups of vegetables at each meal today.

These are some big changes, right? The good news is that there is just one a day
to try. Notice how you feel. Dairy and wheat create a host of problems for women
with PCOS so you may notice that your symptoms improve greatly when you
eliminate them. Use the Grocery Shopping List below to stock your pantry with
hormone-balancing foods.

©Insulite Health, Inc. pcos.com 888.272.8250

NON-STARCHY VEGETABLES
You can eat these freely. Enjoy 2+ cups at each meal for vitamins, minerals, antioxidants and some fiber.
• Artichokes • Carrots • Eggplant • Leeks • Snow peas
• Arugula • Cassava • Endive • Lettuce • Spaghetti squash
• Asparagus • Cauliflower • Escarole • Mushrooms • Spinach
• Bamboo shoots • Celery • Fennel • Mustard greens • Sugar snap peas
• Beet greens • Chicory • French (Green) beans* • Okra* • Summer squash
• Bell peppers • Chives • Garlic • Onions • Swiss chard
• Bok choy • Collard greens • Jalapeño peppers • Parsley • Turnip greens
• Broccoli • Coriander • Jicama • Radicchio • Water chestnuts
• Brussels Sprouts • Cucumber • Kale • Radishes • Watercress
• Cabbage • Dandelion greens • Kohlrabi • Shallots • Zucchini

STARCHY VEGETABLES FATS

AND APPROVED FRUITS
Enjoy at each meal according to serving sizes
noted. These contain higher amounts of
carbohydrates and sugar. They also contain
great fiber and lots of nutrients. You may
need more or less depending on insulin
and glucose numbers and activity level.
• Berries: (1 cup)
Blackberries, Blueberries,
Boysenberries, Elderberries,
Gooseberries, loganberries,
Raspberries, Strawberries, Acai
• Acorn squash (3/4 cup)
• Beets (1 cup)
• Buttercup squash (3/4 cup)
• Butternut squash (3/4 cup)
• Carrots (1 cup)
• Delicata squash (3/4 cup)
• Grapefruit (1 small)
• Hubbard squash (3/4 cup)
• Kabocha squash (3/4 cup)
• Leeks (1.5 cups)
• Nectarines (1 large)
• Oranges (1 medium)
• Parsnips (1/2 cup)
• Peaches (1 large)
• Pumpkin (1 cup)
• Spaghetti squash (3/4 cup)
• Sweet Potatoes (1/2 cup)
• Tomatoes (1 medium)
• Turban squash (3/4 cup)
• Turnip (2 cups)
• Yams (1/2 cup)
Eat small amounts at each meal. Helps with
satiety, tastier meals and builds healthy
hormones, a healthy brain and better
gut function.
• Olives/Oil
• Coconut/Oil
• Nuts:
Almonds, Cashews, Hazelnuts,
Walnuts, Pecans, Brazil Nuts,
Pistachio, Macadamia, Pine Nuts
• Seeds:
Sunflower Seeds, Pumpkin Seeds,
Sesame Seeds, Chia Seeds,
Flax Seeds
• Avocado
• Ghee
• Pasture Butter
• Cold water fish:
Sardines, Kippers, Herring, Fish Oil
PROTEIN
Eat about 20 grams or 3 ounces at each meal - about
the same size and thickness as the palm of your hand.
You may need more or less depending on activity level.
Eating protein promotes hormone signaling that tells
LEGUMES AND GRAINS your brain that you’re full.
• Legumes: (1/2 cup) • Eggs, cage free, organic
Black Beans, Chickpeas, Cowpeas, • Free range 100% grass fed Beef, Bison, Lamb
Great Northern beans, Kidney Beans, • Free range, organic Pork
Lentils, Lima Beans, Mung Beans, • Cage free, organic Chicken
Navy Beans, Split Peas, White Beans • Wild caught Fish (avoid farm-raised)
• Quinoa (1/2 cup) • Wild game: Venison, Elk, Antelope, etc.
• Wild Rice (3/4 cup) • PowerPaleo Protein Powder
• Vegan Vanilla Protein Powder
Vegan: Combine Beans, Grains and Nuts/Seeds
to make complete proteins for your meals.

We are here for you every step of the way.

For questions please email support@insulitehealth.com or call us at 888-272-8250
 ! of 22
3 !

Grocery Shopping List

Proteins

• Chicken and turkey (look for organic free-range fowl)

• Wild caught fish and shellfish
• Grass-fed beef , pork, lamb, bison, etc.
• Organic, free-range eggs
• Quinoa, Chia Seeds, Buckwheat, Seeds - Vegan complete proteins with legumes
(beans, etc.)

Non-Starchy Vegetables (what’s in season!)


• Artichokes • Eggplant • Shallots
• Arugula • Endive • Snow peas
• Asparagus • Escarole • Spinach
• Bamboo shoots • Fennel • Sprouts
• Beet greens • Garlic • Sugar snap
• Bell Peppers • Green Beans peas
• Broccoli • Jalapeño • Summer
• Brussels peppers squash
Sprouts • Jicama (zucchini,
• Cabbage • Kale yellow,
• Carrots • Kohlrabi crookneck)
• Cassava • Lettuces • Swiss Chard
• Cauliflower • Mushrooms • Tomatoes
• Celery • Mustard greens • Turnip greens
• Chicory • Okra • Water chestnuts
• Chives • Onions • Watercress
• Cilantro • Parsley • ____________
• Collard Greens • Peppers (all • ____________
• Coriander colors)
• Cucumber • Radicchio
• Dandelion • Radishes
greens • Romaine

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
4 !

High Fiber Starchy Carbs


• Beets • Quinoa
• Leeks • Turnip
• Legumes (beans) • Wild Rice
• Parsnips • Yams or sweet potatoes
Pumpkin • ____________________
•
• Squash (acorn, butternut, winter, • ____________________

spaghetti)

Better Fruit Choices (what’s in season! - limit 1-2 per day.)


• Apples • Nectarines
• Avocados • Oranges
• Berries • Peaches
• Grapefruit • Lemons/limes

• Melons (except for watermelon)

Healthy Fat Choices


• Olives/oil • Seeds: sunflower, pumpkin,
• Coconut/oil sesame, chia, flax
• Nuts: almonds, cashews, • Avocado
hazelnuts, walnuts, pecans, • Ghee*
Brazil nuts, pistachio, • Pasture butter*
macadamia, pine nuts • Cold water fish: sardines,
kippers, herring, fish oil

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
5 !

Pantry/Fridge Items

• Almond Butter • Thai Red Curry Sauce
• Balsamic vinegar • Spices & Herbs
• Capers • Mexican Herbs
• Cashew Butter • French Herbs
• Chia & Flax seeds • Italian Herbs
• Coconut milk (unsweetened) • Sea Salt
• Coconut Aminos • Lemon Pepper
• Coconut oil • Cinnamon
• Cold pressed extra virgin oil • Vanilla – no sugar added
• Dijon mustard • Rosemary
• Marinara (no sugar added) • Sage
• Nuts/seeds (raw or lightly • Nutmeg
toasted) • Cardamom
• Organic chicken & vegetable • Paprika, etc.
broth (Imagine) • ______________________
• Pickles (unsweetened) • ______________________
• Raw walnuts, pecans, almonds, • ______________________
macadamia nuts
• Red wine vinegar
• Regular olive oil
• Salsa, pico de gallo
• Sardines & Smoked Oysters (fast
food!)
• Sauerkraut (live is best)
• Sesame oil (Toasted too)
• Shredded unsweetened coconut
• Sparkling Mineral water in glass
bottles
• Sun-dried tomatoes
• Herbal teas: try Spearmint,
Peppermint, Licorice root

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
6 !

Meal Ideas (Recipes Below)

Breakfast Ideas

• Shake: quick and easy, easily digestible, low carb

• Eggs any style – add some salsa, spinach or other veggies to complete the
meal

• Egg and veggie fritatta

• Hot breakfast cereal (gluten free): hot quinoa, rolled or steel cut oats, brown
rice cooked according to instruction (soak in water overnight if possible and
cook in morning) – add some protein like Breakfast sausage or mix in a
healthy protein powder

• Leftover dinner: soups, meat and vegetables, chili, stir-fry, etc.

• Nut granola with almond or coconut milk

• Blueberry Vanilla Chia Pudding - Vegan

• Southwest Breakfast Skillet - Vegan


Lunch Ideas

• Leftover dinner (it’s the best!)

• Buffalo burger topped with lettuce, tomato, avocado, pickles and Dijon with
½ cup of lentil soup

• Grilled shrimp served on a bed of romaine with tomato wedges, green

onions and snap peas (use coconut oil to sauté shrimp or boil them)

• Chicken salad

• Curried Sweet Potato Lentil Salad - Vegan

• Toasted Chickpea Salad - Vegan

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
7 !

Dinner Ideas

• Soup – make it brothy and add vegetables and a meat or beans of your
choice

• Steak (free range) sautéed with onions, mushrooms and peppers with
grilled zucchini and a small salad, add some healthy fats like avocado or
nuts/seeds (use water to sauté)

• Baked halibut in coconut aminos and lemon, 1 cup butternut squash

topped with ghee/butter or olive oil, steamed green beans with green salad
(if desired)

• Grilled lamb shank with steamed broccoli and cauliflower

• Chicken baked with lemon, garlic, olive oil and sea salt, spaghetti squash
with small salad

• Beet and Black Bean Burgers - Vegan

• Lentil Shepherd’s Pie - Vegan

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
8 !

Recipes
Basic Shake Recipe

• Coconut milk/water/almond milk (all unsweetened)

• 1-2 tbls ground flax or chia seeds (fabulous fiber!)
• Protein powder (aim for 20 grams protein – NO whey protein powder) - try
ours here
• Handful of greens (parsley, kale, cilantro, cucumber, etc)
• ½ cup berries
• ½ lime or lemon juiced/sliced ginger/cinnamon, etc.

Step By Step:

Place all Ingredients except protein powder in blender and blend until smooth.
Add the protein powder at the end and blend gently.

Breakfast Sausage - Serves 6

Ingredients:

• 1 pound ground chicken, turkey, pork or beef

• 1/2 cup apples peeled and diced

• 2 tablespoons olive oil

• 2 tablespoons onion, diced

• 2 tablespoon sage, dried

• 1 teaspoon sea salt

• 1/2 teaspoon lemon pepper

• 1/2 teaspoon garlic minced

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
9 !

Step By Step:

Mix all Ingredients together and form into patties. Place on baking sheet covered
in parchment paper, or in a glass baking dish. Cook at 350 degrees in the oven
until done. Enjoy!

Hot Breakfast Cereal (Best to soak overnight)

Take 1 cup of quinoa or gluten-free organic oats and place into a small saucepan.
Add two cups water. Soak overnight if you can. In the morning turn the stove on
high and bring to a boil and then cover and turn the stove down to low. Simmer
until all the liquid is gone - about 10 minutes. Make sure to add protein to
balance out the meal. Here are some things you can add:

• chopped walnuts, sunflower seeds, slivered almonds

• ½ cup fresh or frozen berries (warm the frozen ones up on the stove)
• 1 tbls ground flax or chia seed
• ½ tsp grated lemon peel or cinnamon or both
• a few drops of stevia for sweet
• ½ scoop protein powder

Egg & Veggie Frittata

Ingredients:

• 1/4 red onion, chopped

• 1 cup kale, spinach or other veggies, chopped

• 2 tsp. butter or ghee (pasture/grass fed) or coconut oil

• 3 whole eggs, well beaten

Step By Step:

Sauté onions and fresh veggies in the butter in a small skillet. Add the eggs and
cook without stirring tilting the skillet while lifting the edge of the cooked egg
with a spatula, allowing uncooked egg to flow underneath. Serve when done.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
10 !

Robin’s Granola


Ingredients:

To a bowl add 1 cup of the following:

• whole raw almonds

• whole raw walnuts

• whole raw pecans

• whole raw cashews

Place all in food processor and pulse several times to make nut pieces. Pour into
a large bowl & add 1 cup of each:
• pumpkin seeds

• sesame seeds

• sunflower seeds

Cover with water and let sit overnight. Drain and rinse well in
morning and then add:

• 1 - 2 large shredded apples (in food processor)

• 1 tbls vanilla

• 1 tbls cinnamon

• Peel of one orange grated

• 1/4 cup maple syrup

Step By Step:

Spread nut mixture onto two cookie sheets (if aluminum cover with
parchment paper) in one layer. Place in separate ovens at 200
degrees and bake until completely dried out, stirring occasionally.
Will take several hours.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
11 !

Add any or all of the following after baked:

• raisins (go easy on dried fruit as it’s very high in sugar)

• shredded coconut

• dried cherries (unsweetened)

• dried blueberries (OK to use more – berries are lower in

sugar)

• ground flax or chia seeds (I use both!)

Enjoy with unsweetened almond milk, coconut milk, or as a topping

for your warm breakfast.

Blueberry Vanilla Chia Pudding - Serves 2

Ingredients:

• 1.5 cups almond milk

• ½ frozen or fresh blueberries
• 1 scoop Vegan Protein powder
• 2 tablespoons almond butter (or other nut or seed butter)
• 1 tablespoon Maple Syrup
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/4 cup chia seeds
• extra almond milk, blueberries and sliced almonds for topping

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
12 !

Step by Step:

In a blender mix together all ingredients except chia seeds and additional
toppings. Place the blended mixture into a resealable jar and stir in the chia
seeds. Seal and refrigerate over night. Scoop out 1/2 the mixture for one serving
and top with additional almond milk, blueberries and slivered almonds!

Southwest Breakfast Skillet - Serves 4

Ingredients:

• 2 medium or 1 large Japanese yam

• 8 oz whole mushrooms - cleaned and quartered
• 3 Tbs olive oil
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1 jalapeño - seeded and finely chopped
• 8 oz cherry tomatoes - halved
• 2 green onions - sliced
• 1 can or 1.5 cups black beans - drained and rinsed
• 1 medium avocado
• sea salt and pepper

Step by Step:

Chop Japanese yam into 1 inch cubed. In a small pot bring water to a boil. Add in the
yams. Boil until just fork tender. (do not over cook). drain and set aside. In a large skillet
heat olive oil over medium high heat. Once hot add mushrooms and potatoes. Sprinkle
with cumin, paprika and salt & pepper. Next add in jalapeño, cook another minute or
two. Add in black beans, green onion and cherry tomatoes, cook until warmed thru.
Season with salt & pepper if needed. Slice avocado and use as garnish.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
13 !

Lettuce Wrap

This is an easy-breezy lunch or dinner. Use butter lettuce or romaine – you

can even use a toasted nori sheet (seaweed). Put some Hain’s mayonnaise
or hummus on the lettuce along with some Dijon mustard, sliced chicken
or deli meat (without hormones and antibiotics – free range whenever
possible), sliced carrots, sprouts, avocado, sliced cucumber, etc. Load it up
with veggies and protein and enjoy!

Chicken Salad

Ingredients:

• Cooked diced chicken, ½ breast

• 1 celery rib chopped
• ½ apple chopped
• 1 carrot chopped
• ¼ cup walnuts broken into pieces
• Hain's mayo, 1 rounded tbls.
• Sea salt to taste
• Mixed greens or spinach

Step by Step:

Mix the first seven ingredients together and season to taste. Put a large handful of
greens into a shallow bowl and put the chicken salad on top. Enjoy!

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
14 !

Basic Vegetable Soup, Serves 12

Ingredients:

• 2 cans diced tomatoes undrained

• 1 large onion, chopped
• 4 cloves garlic, pressed
• 2 tablespoons olive oil, divided
• 2 large carrots, chopped
• 2 small celery stalks, chopped
• 1 medium turnip, chopped
• 2 cups green beans, cut in 1-inch pieces
• 6 cups chicken broth (Pacific Foods is gluten free)
• 1/4 head cabbage, chopped
• 1/2 teaspoon thyme
• Sea salt and pepper to taste

Step by Step:

In a large soup pot, heat one tablespoon of the olive oil over
medium-high heat. Add the onion and cook till nearly translucent -
add the garlic. Don't let the garlic brown and sauté another
couple of minutes. Add the rest of the chopped veggies, sautéing
for just a minute or two. You're not cooking them just sautéing for
the wonderful flavor this quick step will infuse in your soup. Add
the thyme and salt and pepper while sautéing. Now put the
veggies in the crock cooker, add the tomatoes and broth. Cook on
low 7-9 hours (depending on your crock cooker) or high 4-6 hours. Add
some protein like chicken, fish or shrimp.

Other soup variations:

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
15 !

Quick Fix #1: Tex Mex Veggie Soup. Add some canned black beans (drained and
rinsed), a little bit of cumin and chopped cilantro.

Quick Fix #2: Tuscan Veggie Soup. Add some canned cannellini (white kidney beans) or
white beans (drained and rinse), a little bit of Italian seasoning and some chopped kale.
Cook till heated through and the kale is tender.

Quick Fix #3: Minestrone Veggie Soup. Add some cooked brown rice pasta (just a little
bit), a little dried basil

Quick Fix #4: Autumn Veggie Soup. Add some diced acorn squash or butternut squash,
and a sprinkling of nutmeg with some chopped parsley.

Curried Sweet Potato Lentil Salad - Serves 2

Ingredients:

• Sweet potatoes
• 1 large or 2 small sweet potatoes
• 2 tsp oil
• ⅓ tsp or more salt
• ½ tsp garam masala or use curry powder of choice
• ⅓ tsp cinnamon
• ½ tsp turmeric
• ¼ tsp or more cayenne

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
16 !

Step by Step:
Place all ingredients in a bowl and mix well.

Lentil salad

• 1.5 cups cooked lentils

• ½ medium red onion, finely chopped
• 1 hot green chile, finely chopped
• 2 tomatoes, chopped
• salt to taste
• ⅓ tsp garam masala
• black pepper and cayenne to taste
• 1 tsp mustard oil, or use 1 tsp olive oil and ground mustard, or prepared mustard
• 1 to 2 tsp lime juice to taste
• ¾ cup packed chopped cilantro ( or use a combination of spinach and cilantro)

Step by Step:

1 Peel and chop the sweet potatoes into small cubes. Toss in oil, salt and spices
until well coated. Spread on parchment lined baking sheet and bake at 425
degrees F for 15 to 20 minutes or until tender. Use chopped butternut or
pumpkin or other squash for variation.
2 Cook ¾ cup dried lentils to preference, 40+ minutes in a saucepan or pressure
cooker for 7 to 10 mins. Or drain and wash canned lentils and add to a bowl.
(One 15 oz can will give about 1.5 cups lentils).
3 Add the rest of the ingredients and mix well. Taste and adjust salt, flavor and
heat.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
17 !

4 Assemble the bowls with a generous helping of the lentils and sweet potatoes.
Add a dash of lime juice and a good dash of black pepper. Serve as a salad bowl
with crackers or toasted pita
5 The lentils and potatoes can be mixed together or served layered. This lentil
sweet potato salad also makes great wraps or tacos. Fill up tacos and top with
guacamole or tahini garlic sauce. or make quesadillas with the lentils, sweet
potatoes and vegan cheese of choice.

Toasted Chickpeas Salad - Serves 4

Ingredients:

Lemon Tahini Dressing

• 2 tablespoons tahini (sesame seed paste)

• 2 tablespoons olive oil
• 1 teaspoon coconut aminos
• juice + zest from 1 lemon (use only half of the zest)
• 2 cloves garlic, grated
• 2 teaspoons fresh ginger, grated
• salt + pepper, to taste

Salad

• 2 cups cooked chickpeas

• 1 cup unsweetened flaked coconut
• 2 tablespoon coconut aminos
• 2 tablespoons sesame oil
• 1/4 teaspoon cayenne pepper

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
18 !

• 4 cups Tuscan kale, roughly torn

• 2 cups fresh broccoli florets
• 1/4 head purple cabbage, shredded
• 1/2 cup fresh parley + cilantro, roughly chopped
• hemp seeds + chia seeds, for topping
• 2 red grapefruits, segmented
• 2 ripe, but firm avocados, sliced or chopped

Step by Step:

Lemon Tahini Dressing:

Add all the ingredients to a bowl and whisk until combined. Taste and adjust salt +
pepper to your liking. Alternately you can add the ingredients to a blender or food
processor and blend until smooth. The dressing can be made a week in advance and
stored in the fridge until ready to use.

Salad:
Preheat the oven to 425 degrees F.
Spread the chickpeas out on a towel and dry them completely. Add the chickpeas and
coconut to a baking sheet and toss with the coconut aminos, sesame oil and cayenne
pepper. Toss well to evenly coat. Roast for 20 minutes and then stir the chickpeas
around and roast another 10 minutes or until the chickpeas are browned and the
coconut is dark brown. Remove from the oven. Save any leftovers for snacking on later!
Add the kale to a large bowl and drizzle with 1 teaspoon olive oil and a big pinch of
salt. Using your hands, massage the kale for 2-3 minutes until the kale is well coated
and has slightly softened. To the bowl add the broccoli, cabbage, parsley and cilantro.
Toss well. Add the dressing and continue to toss until all the veggies are coated. Add
the grapefruit segments and avocado. Gently toss to combine. At this point, you can
cover and store the salad in the fridge for up to 24 hours or continue on with the
recipe. Divide the salad into bowls. Top with the crunchy coconut chickpeas and a
sprinkle of chia + hemp seeds. EAT!!

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
19 !

Beet & Black Bean Burgers - Serves 6

Ingredients:
• 1/2 cup brown rice(doubled if you like more rice)
• 1 onion, diced small
• 3 large red beets (about 1 pound), diced small
• 3-4 cloves garlic, minced
• 2 Tablespoons cider vinegar
• 1 can black beans, drained and rinsed
• juice from 1/2 lemon
• 1 Tablespoon extra-virgin olive oil
• 2 Tablespoons parsley, minced
• 1 teaspoon coriander
• 1/2 teaspoon thyme
• 2 Tablespoons gluten-free flour
• salt and pepper

Step by Step:
1. Bring a large amount of water to a boil. Add a handful of salt and the rice, and
reduce the heat to a simmer. Cook the rice until it's a little beyond al dente. You
want it a little over-cooked, but still firm. This should take about 35-40 minutes.
Drain the rice and set it aside.
2. Heat a teaspoon of olive oil in a skillet over medium-high heat. Add the onion,
reduce the heat to medium, and cook until the onions are translucent and softened.
Stir in the beets. Cover the pot and cook until the beets are completely tender,
stirring occasionally. Add the garlic and cook until it is fragrant, about 30 seconds.
Deglaze the pan using the cider vinegar.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
20 !

3. Empty the black beans into a large bowl and use a fork to mash them up a bit. Add
the cooked rice, the beet and onion mixture, the lemon juice, the olive oil, and all
the spices. Stir to combine and then taste for seasonings. Add salt and pepper to
taste. Once it tastes the way you like it, add the flour and stir until you see no more
dry flour.
4. Heat a cast-iron skillet over the highest heat. Add a few tablespoons of olive oil -
the oil should completely coat the bottom of the pan. When you see the oil
shimmer and it flows easily, the pan is ready.
5. Using your hands, scoop up about a cup of the burger mixture and shape it into a
patty between your palms. Set it in the pan, where it should begin to sizzle
immediately. (If it doesn't sizzle, wait a minute or two before cooking the rest of the
burgers.) Shape and add as many more patties as will fit in your pan. Once all the
patties are in the pan, reduce the heat to medium-high.
6. Cook the patties for 2 minutes, then flip them to the other side. You should see a
nice crust on the cooked side. If they break apart a little when you flipped them, just
reshape them with the spatula - they'll hold together once the second side is
cooked. If you're adding cheese, lay a slice over the burgers now. Cook the second
side for another 2 minutes.
7. Cooked burgers should be eaten that same day. You can also save leftover mix in
the fridge for up to a week and cook just one or two burgers as you want them.

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
21 !

Lentil Shepherd’s Pie - Serves 8-10

Ingredients:

• 1 Tbs Olive Oil

• 1 cup Lentils

• 2 bay leaves

• 1 cup chopped leeks

• 1.5 cup chopped carrots

• 1.5 cup chopped celery

• 4 cups vegetable broth

• 1 bundle thyme

• 1 stem fresh rosemary

• 3 Tbsp tomato paste

• 2 lbs. sweet potatoes/yams ( Japanese or Garnet )

• 1 tsp. Sea Salt

• 1/2 - 3/4 cup coconut milk (unsweetened)

• 1/4 cup coconut oil

• 1 Tbsp chopped parsley

©Insulite Health, Inc. pcos.com 888.272.8250

 ! of 22
22 !

Step by Step:

1. Heat the olive oil in a large wide pan (like a Dutch oven) over medium heat.
Add the onion, carrots, celery and a pinch of salt and freshly ground pepper.
Cook for 10 minutes until vegetables are soft and tender.

2. Add in the garlic, lentils, vegetable broth, bay leaves, thyme, rosemary and
bring to a boil. Reduce heat to a low, cover and simmer for 30-35 minutes
until lentils are tender. Stir every 5 minutes or so, making sure vegetables
aren't sticking to the bottom of the pan. You may need to add more
vegetable broth/water. Once lentils are cooked, whisk in the tomato paste.

3. While the lentils are cooking, make the potatoes. Place the potatoes in a
medium saucepan and cover by 1-inch with water. Stir in the salt and bring
water to a boil. Reduce heat to medium and simmer potatoes until they are
fork tender, about 15 minutes.

4. Drain the water from the potatoes and mash them while they are still hot
through a food mill or ricer.

5. Place the potatoes back in the medium saucepan and stir in the coconut milk
and coconut oil. Season to taste with salt and freshly ground pepper.

6. Remove the bay leaves, thyme bundle, rosemary and discard from the lentil
mixture.

7. Preheat the broiler. Transfer the lentil mixture to a 9x13 baking dish. Spread
the mashed potatoes over the lentils in an even layer. Place the baking dish
under the preheated broiler and broil until the potatoes are golden brown
and crispy, about 5 minutes.

8. Remove from oven, garnish with parsley and serve.

©Insulite Health, Inc. pcos.com 888.272.8250