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Carbohydrates (per serve) Vegetables (1½ to 2 cups per serve)o1 cup: beetroot, carrots, Jerusalem artichokes, leeks, onions, parsnips, pumpkin,water chestnuts, squasho1 cup (maximum twice per week): corn, peas, sweet potato (kumura), potatoo2 cups: alfalfa sprouts, Asian greens e.g. bok choy, asparagus, bamboo shoots, beansprouts, broccoli, cabbage, capsicum, cauliflower, celery, chillies, cucumber, dillpickles, eggplant, green beans, leeks, lettuce, mushrooms, okra, parsley, radish,snow peas, tomatoes, turnips, zucchiniFruit (2 serves per day)Apple ‒ 1Apricots ‒ 2Banana ‒ 1 small (max twice per week)Blackberries or blueberries ‒ 1 cupCherries ‒ 14Fruit salad ‒ 1 cupGrapefruit ‒ 1 cupGrapes ‒ ½ cupHoneydew melon ‒ 1 cupKiwi fruit ‒ 2Lemon ‒ ½Lime ‒ ½Mango ‒ ⅔ cupMandarin ‒ 1Nectarine ‒ 1Orange ‒ 1Papaya ‒ ½ cupPeach ‒ 1Pear ‒ 1Pineapple ‒ 1 cupPlum ‒ 1Raspberries ‒ 1 cupRockmelon (cantaloupe) ‒ 1 cupStrawberries ‒ 1 cupTangerine ‒ 1Watermelon ‒ 1 cupGrain (optional, per serve) ½ ‒ 1 slice bread: seeded, wholemeal, rice, rye, spelt, quinoa, gluten-free 1 slice wheat-free lavosh or mountain bread 15 g cereal (dry): oats, barley, muesli ¼ cup cooked cereal i.e. porridge, amaranth ¼ cup cooked pasta (ideally spelt, corn or gluten-free) ¼ cup cooked rice, buckwheat, millet ½ cup quinoaThe Natural PCOS Cookbook Page 9

Two rye or rice crackers e.g. Ryvita Two oat cakes ½ mini pita bread 1 taco shell 1 corn tortillaThese selections should ideally be wheat or gluten-free. If you are going to have wheat, avoidunbleached, enriched, semolina and durum flour; they are all white flour, not wholegrain.Fat (per serve) 1 teaspoon butter 1 teaspoon mayonnaise 9 olives ¼ avocado 1 teaspoon olive oil 1½ teaspoons tahini 3 macadamia nuts 2 teaspoons sliced nuts or sunflower seedsCondimentsPestoTamariLemon juiceVinegarMustardWorcestershire sauceSalsaLow GI tomato sauce/ketchupSpicesSalad dressing (low fat, no sugar)The Natural PCOS Cookbook Page 10

A Typical Day’s MenuUpon RisingA glass of water with a squeeze/slice of lemonDaily exerciseBreakfast1 selection each: protein, fruit, grain (optional), EFA’sGreen TeaMorning TeaProtein smoothie/shakeLunch1 selection each: protein, salad/vegetables, grain (optional),EFA’s,Afternoon Tea1 serve fruit and 30g nutsDinner1 selection each: lean protein, salad/vegetables, grain/fruit –half selection* EFA’s,*Either fruit or grain; not bothNote: Drink two litres of filtered water a day, but avoid drinking with meals as this dilutesdigestive enzymes and reduces the absorption of important nutrients.The Natural PCOS Cookbook Page 11

Sample Weekly Menu PlanMealMondayTuesdayWednesday ThursdayFridaySaturdaySundayUponRisingA glass ofwater witha squeeze/slice oflemonA glass ofwaterwith asqueeze/slice oflemonA glass ofwater with asqueeze/slice oflemonA glass ofwater witha squeeze/slice oflemonA glass ofwaterwith asqueeze/slice oflemonA glass ofwater witha squeeze/slice oflemonA glass ofwaterwith asqueeze/slice eEggsHomemade Snack1 piecefruit & OatSurprisecookie1 piecefruit andproteinball1 piece fruitand proteinbarProteinsmoothie/shake1 piecefruit and30 galmonds1 piecefruit andoat cakeswithhummus1 piecefruit and30 g nutsLunchButter BeanandRosemarySoupSeafoodSaladChicken pitaSaladNicoiseVeggieSeafoodOmelette CevichePumpkinandAlmondsoupSnack1 slice WellWoman’sCakeProtein1 piece fruitsmoothie/ and 30 gshakealmonds1 piecefruit andsunflowerseedcrackerswith dip2 oatcakeswithhummusProteinsmoothie/shake1 CacaoproteinballDinnerCeleriacwith LentilsAlmond &SesameSchnitzelSteamedFish withGreensLow CarbSpag sertBerryFruit(optional) Watermelon saladSorbetWafflesFruit SaladBakedEggCustardBerryLemonWatermelon and DateSorbetMousseBeforeBed2 glasseswater2 glasseswater2 glasseswater2 glasseswater2 glasseswaterThe Natural PCOS Cookbook 2 glasseswater2 glasseswaterPage 12

The Natural PCOS Cookbook - TipsEach recipe in The Natural PCOS Cookbook is balanced with adequate protein, low GIcarbohydrates in the form of fruit, vegetables and (minimal) grains, and good fats. A number ofthese recipes can be adjusted for gluten-, wheat- and dairy -free diets.I hope you enjoy these delicious, tasty recipes as much as I do.DairySome of the recipes in The Natural PCOS Cookbook include milk, cheese and yoghurt. Even thoughit is recommended to limit/avoid dairy for PCOS, some readers will be able to tolerate it. Use thistable below for suitable alternatives.Cow’s milkCheeseCream cheeseYoghurtButter and spreadsAlternativeA2, almond milk, oat milk, quinoa milk, rice milk, malt-free soymilk (organic and malt free) goat’s milk and sheep’s milkGoats fetta, sheep’s cheese, soy cheeseSilken tofu or soy cream cheeseCoconut yoghurt, goats yoghurt, sheep’s yoghurt, soy yoghurtOlive oil, flax oil, macadamia oil, sesame oil, soy cream cheese,nut butters or spreads, avocado, tahini, hummusNote: Avoid soy milk, soy cheese and silken tofu if you are intolerant to soy. Also avoidunfermented soy if you have an underactive thyroid gland.GrainsSome of the recipes include small amounts of grains such as bread and rice. Feel free to omitthese, especially if you are insulin resistant and want to lose excess weight. Of course omitwheat, oats, rye, and other glutinous grains and flours if you are gluten intolerant.If you are going to cook with rice, use either basmati rice or (in Australia) Doongara ‘Clever Rice’,both which are low GI.SweetenersFor totally sugar free, ‘low carb’ dessert and snacks, omit honey and agave and replace witheither Stevia or xylitol.The Natural PCOS Cookbook Page 13

Cooking OilsThe best oil to cook with is coconut oil. Coconut oil is stable when using in cooking at highertemperatures and it has incredible health benefits including weight loss, improving thyroidfunction, enhancing immune function and keeping the skin looking young and healthy. Whenpurchasing coconut oil it is important to use organic virgin coconut oil.It is not advisable to use olive oil when cooking with high temperatures as it easily oxidises andcan cause cellular damage leading to disease and premature ageing. However, olive oil is veryhealthy and can be used in salads, dips or even drizzled onto roasted vegetables.Rice bran oil is a little more stable than grape seed oil, and can be used for very low-heatapplications, but rice bran oil still has a high polyunsaturated content so it’s best to store it inthe fridge and use in moderate amounts.A good general rule of thumb: if you’re cooking with more than a medium flame on the stove-top,don’t use olive oil or rice bran oil. Use coconut, butter (grass fed) or ghee instead (depending onwhat you are cooking).Serving sizeUnless stated otherwise in the recipes, the serving size is ‘1 serve’.Alternative Names (Aust/UK/US)Bicarbonate of sodaBaking elnutMinced beefPolentaPrawnPumpkin seedsRapaduraRockmelonSnow peaSpring onionSweet potatoTamariZucchiniThe Natural PCOS Cookbook Baking sodaParchment paperRed or green bell pepperGarbanzo beansCilantroAubergineLinseedFilbertGround beefCornmealShrimpPepitasRaw, unprocessed sugarCantaloupeMangetoutShallots (Aust), scallion (US)KumuraYeast-free soy sauceCourgettePage 14

Part 3: The Natural PCOS Diet Recipes Breakfast RecipesBaked Mushroom Cups100 g large or 2 flat field mushrooms (stems removed)50 g onion, finely chopped2 slices organic/natural lean bacon, chopped (or ½ cup silken tofu for a vegan option)2 tsp finely chopped parsley1 tsp coconut oilTamariMethodPreheat oven to 180 C. Line a baking tray with baking paper. Heat oil in a pan and sauté onionand bacon/ham. Add chopped parsley.Place mushrooms in the baking dish and fill with prepared onion and bacon mixture. Spoon asmall amount of tamari over each mushroom. Bake mushroom cups in oven for 20 minutes.Breakfast Power PancakesA simple recipe, free of cow’s milk and wheat, with the added benefits of extra protein.Makes 6 large pancakes1 cup spelt, rye or rice flour2 tsp baking powder1 tbsp apple or pear juice concentrate1 tbsp coconut oil1 ½ cups choice of milk1 egg6 tbsp protein powderButter/non-dairy spread or coconut oilMethodWhisk together all the ingredients and rest in the fridge for 30 minutes or overnight.Cook pancakes in a non-stick frypan over medium heat, using butter or oil. Cook pancake on eachside until pale brown.Stack cooked pancakes on a plate with kitchen paper between each pancake to prevent sticking,(or cover and keep warm in low oven) whilst cooking remaining pancakes. Serve with freshberries or seasonal fruit, yoghurt, agave, maple syrup or lemon juice.Suitable for freezing.The Natural PCOS Cookbook Page 15

Buckwheat PancakesMakes 6 vegan and gluten-free pancakes145 g choice of milk50 g buckwheat flour50 g ground almond meal20 g ground flaxseed10 g sunflower seed10 g pumpkin seed½ tsp bicarbonate of soda1 tsp apple cider vinegarCoconut oilMethodCombine the rice milk, buckwheat flour, almond meal, flaxseed, baking soda and vinegar to forma smooth batter. The apple cider vinegar will activate the baking soda and help the pancake rise.You should have a lovely creamy thick batter.Heat a non stick pan with oil and drop in about 2 tablespoons of batter for each pancake. Sprinkleover some of the pumpkin and sunflower seed mix and cook for about 2 minutes on a low heat.Turn the pancake over gently the cook for a further 2 minutes until the pancake is golden brownand cooked through. Serve with seasonal fresh fruit and a drizzle of agave or maple syrup.Suitable for freezing.Buckwheat is actually a seed, not a grain. It has an earthy flavour, high in protein and essentialminerals, and is gluten free. The almonds in this recipe help alkalinize the body and contain theantioxidant vitamin E, important for skin and hormone health. Pumpkin and sunflower seeds arefull of healthy monounsaturated fats, fibre and minerals which also important for hormone healthand healthy cholesterol levels.Eggs Florentine1 cup baby spinach½ grilled tomato2 eggs½ slice wheat-free bread (optional)1 tsp vinegarSqueeze of lemonMethodHeat water and vinegar in saucepan. Poach eggs. Cook spinach until wilted. Squeeze in lemonjuice. Toast bread and grill tomato. Spoon on spinach and eggs. Serve with grilled tomato.Eggs are not only a great convenience food for quick and easy meals, they provide protein (twolarge eggs provide 12g protein) plus essential vitamins and minerals, including vitamins A,D, E andB group vitamins, iron, phosphorus and zinc. Their cholesterol content is only a concern if you fryeggs. It is best to poach, boil or scramble eggs. Limit eggs if you have high cholesterol levelsand/or your diet is high in saturated fat.The Natural PCOS Cookbook Page 16

Guacamole Egg – The Devilled Egg Substitute!2 hard boiled eggs½ avocadoFew drops Tabasco½ tsp lime juiceSeason to tasteMethodPeel and halve the eggs and spoon their yolks into a small bowl. Mash the yolks with the avocado,Tabasco and lime juice; add salt and pepper to taste. Refill egg white halves with yolk mixtureand enjoy!Ham Filled Eggs2 hard boiled eggs1 tbsp low fat mayonnaise20 g finely minced natural hamFreshly ground pepper and sea saltMethodPeel and cut eggs in half. Remove the yolk and mash with mayonnaise. Stir in ham until wellcombined. Season to taste with salt and pepper. Fill egg white halves with mixture. Cover andrefrigerate until chilled.Fruity Yoghurt½ cup coconut/plain yoghurt1 cup strawberries½ cup blueberries½ apple6 chopped brazil nuts or 1 tbsp slivered almonds1 scoop protein powderTiny drizzle agave syrup (optional)Mix and enjoy!Strawberry FactsAround 1 cup of strawberries provides 46 calories, 11 g of carbohydrates, 1 g protein,almost no fat and 3 g of fibre. A study published in the British Journal of Nutrition foundadding strawberries to your meals slowed the insulin responses by delaying the absorptionof sugars in the digestive tract. Insulin is an anabolic hormone that increases storage offat, protein and glucose. Its main effect in regard to fat is to block lipolysis (oxidation offat).The Natural PCOS Cookbook Page 17

Homemade MuesliMakes 30 serves1 ½ cups (300 g) triticale/barley flakes2 cups (200 g) rolled oats3 cups (75 g) amaranth1 cup (150 g) fine oat bran½ cup (85 g) pumpkin seeds¼ cup (40 g) sunflower seeds1 cup (150 g) currants1 cup (170 g) sultanas/raisins¼ cup (40 g) chopped almonds1 cup (90 g) chopped dried apple1 cup (140 g) dried apricot½ cup (30 g) psyllium husks¼ cup ground flaxseedNote: Preferably choose organic and sulphur-free dried fruit.MethodMix together all ingredients in a large bowl.Serve 30 g muesli with yoghurt or milk of choice, a scoop of protein powder (optional) and freshfruit. Store in an airtight container.Nut PorridgeThis delicious porridge alternative is full of protein, essential fatty acids, vitamins and minerals.Serves 21 small handful of walnuts2 tbsp ground flaxseed1 pinch of ground nutmeg1 tbsp almond butter3 eggs¼ cup choice of milk (add more if youprefer it a little runny)1 small handful of pecans½ –1 tsp ground cinnamon1 pinch of ground nutmeg1 banana, mashed2 tsp pumpkin seeds1 handful of goji berries or fresh berriesMethodAdd walnuts, pecans, flaxseed and spices to a food processor and grind to a coarse grain, makingsure to stop before the mixture is totally ground into a powder. Set aside.Whisk together the eggs and almond milk until the consistency thickens a little like custard.Thoroughly blend together the mashed banana and almond butter and add it to the ‘custard’,mixing well.Stir in the nut mixture. Gently warm on the stove until it reaches your desired consistency; thisshould only take a few minutes. In both cases, stir the mixture frequently as it cooks. Sprinklepumpkin seeds and berries on top. Serve with extra milk if desired.Protein Nut SprinkleTry grinding together brazil nuts, almonds, walnuts, hemp, sunflower, pumpkin and flaxseeds,and add this ‘protein nut sprinkle’ to your cereal or porridge as a protein boost. Store in anairtight container in your fridge. It should retain its freshness for up to two weeks.The Natural PCOS Cookbook Page 18

Protein Porridge¼ cup oats1 heaped tbsp protein powder1 cup water½ cup strawberries3 tsp slivered almonds or ‘protein nut sprinkle’Cinnamon, nutmegMethodSoak oats overnight before cooking the next morning. Mix in protein powder. Serve with fruit,nuts and spices.Quinoa Porridge½ cup quinoa1 cup water¼ cup pear or apple, thinly sliced or grated, or seasonal berries¼ cup of dried fruit (diced apricots, figs, dates, raisins), organic/sulphur-free½ tsp cinnamonA pinch of cardamom and/or nutmegChoice of milk1 tsp agave or maple syrupMethodRinse quinoa and add water. Bring to a boil. Reduce heat and simmer for 5 minutes (quinoashould start to just shed its outer ring). Add pear and dried fruit and cinnamon. Simmer untilwater is absorbed. Pour about ¼ cup of milk over to create a creamy consistency. Add sweetenerto taste.If you've never had quinoa (pronounced keen-wa) you are in for a treat. It has aninteresting crunchy-creamy texture and sits light in the stomach. Best of all, this ‘superseed’ contains all nine essential amino acids, which makes it a complete protein. It is alsoa good source of essential fatty acids, B vitamins and the minerals - magnesium, iron,copper and phosphorus. Quinoa is also one of the least allergic grain-like products.Most quinoa has to be rinsed before it's cooked or it will taste bitter due to a coating onthe seeds. You can either cook it in a rice cooker or on the stove by combining one partquinoa with two parts water and simmering for about 15 minutes. Quinoa can be used inbaking, served as porridge, as a salad or as an accompaniment as you would serve rice.The Natural PCOS Cookbook Page 19

Smoked Salmon and Cream Cheese60 g smoked salmon30 g cream cheese (or a dairy-free spread)70 g sliced cucumber½ sliced tomato1 piece of rye, spelt, sourdough, low GI or gluten-free toast (optional)MethodServe cucumber and tomato slices topped with smoked salmon and cream cheese on toast.Super Protein Power Smoothie½ cup choice of milk½ cup water1 cup strawberries2 tbsp plain/coconut yoghurt1 heaped tbsp/scoop protein powder1 heaped tbsp LSAIce (optional)Blend and enjoy!The Natural PCOS Cookbook Page 20

Smoothie BoostersSmoothies make a terrific quick breakfast or meal replacement any time of day. There arenumerous ‘boosters’ you can add to your power smoothie.TAHINI: High in minerals copper, manganese, calcium, magnesium, iron, and zinc, as wellas phytosterols that help lower cholesterol support bone health. Add 1 teaspoon to anypower smoothie.FLAXSEED: High in omega-3 essential fatty acids (EFA’s), necessary for good health andmust be obtained from our diet. EFA’s support your cardiovascular, reproductive, immune,and nervous system. Flaxseed is also high in fibre that can help reduce cholesterol andkeep your bowels regular.LSA: Linseed, Sesame and Almond mix (LSA) is a great source of EFA’s and fibre. You caneither buy it as ‘LSA’ or make your own: 1 cup flaxseeds/linseeds, ½ cup sesame seeds, ¼cup almonds. Grind up the mix in a coffee grinder or food processor until you have a finepowder. Keep in a sealed container in your fridge to maintain freshness. It can be addedto oats, smoothies, yoghurt, and anything else that takes your fancy.CHIA SEED: Rich in omega-3 EFA’s, protein, antioxidants and fibre as well as calcium,phosphorus, magnesium, manganese, copper, iron, niacin, and zinc. Mix one part chiaseeds with nine parts water, and leave it for about fifteen minutes, you ll get a mixturewith a gel like consistency that slows down the digestion and absorption of carbohydratesin the system, so you stay satisfied for longer, without peaks in blood sugar. Add ¼ cupchia gel to any juice or smoothie.PROTEIN POWDER: These are a great source of amino acids needed to repair, rebuild andsupport a healthy body. Whenever your body is growing, repairing or replacing tissue,protein is involved. These are great addition to all smoothies to increase the amino

The Natural PCOS Diet Guidelines and Food Plan Eating well and correctly is key to managing PCOS. Below are some tips to help you stay on track and consume the right foods. Sit down for your meals. Eat slowly. Never have a second helping. Do not