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30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices 3. Put your roast in the oven and bake until the internal temperature reaches at least 170ºF(75ºC). (see “Chicken Roasting times” below for guidelines on cooking times).4. Once your roasted chicken is ready, take it out of the oven, cover it with foil, and let it sit ona plate for 10 - 20 minutes as this will help make it juicier.5. Make the gravy:a. Remove some of the excess fat left floating on the top of the roasting dish (if any).b. Mix 1/2 cup of stock with 1/2 tablespoon of corn starch/flour then add to the roasting dishand place over your stove top on high.c. Stir the gravy for 5-10 minutes until it thickens getting any bits that have stuck to theroasting dish.d. Note: If your gravy doesn’t thicken, you might need to add a little more corn starch/flour.If it’s too thick, then add a little more stock.6. Serve half the roasted chicken for dinner along with 1/4 cup of cooked quinoa (see quinoarecipe for cooking instructions), and keep the other half (and another 1/4 cup of quinoa) forlunch tomorrow.CHICKEN ROASTING TIMESMost people recommend that you roast chicken for around 30 minutes for every pound (450g) at350ºF (180ºC). If you’re not a confident cook then I strongly recommend that you use a meatthermometer when cooking chicken to make sure that the internal temperature is above 170ºF(75ºC). Once you get the hang of things, you can tell your chicken is done by poking it with a skewerinto the thickest part and checking the juices are clear and free from any pink.QUINOAIf you haven’t tried quinoa before then here’s your chance to discover an amazingly nutritious, highprotein, gluten free grain replacement. To get all the benefits of this great health food it is best tosoak the seeds overnight in water if you remember to do so on Saturday night (don’t sweat it if youforget though).INGREDIENTS 1/2 cup quinoa. 1 cup water. 1 tablespoon butter.DIRECTIONSCooking quinoa is very similar to cooking rice. Here are some general directions, or you can followthe instructions given on the packet.1. Add 1 cup of water to every 1/2 cup of quinoa.2. Put the quinoa and water in a covered saucepan with butter and bring to boil.3. Once boiling, turn the heat down low and simmer for 15-20 minutes.4. If the quinoa is tender but there’s excess water in the bottom of the saucepan, just take thelid off until the water evaporates.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices 5. Once cooked, let the quinoa sit with the lid on for a further 5-10 minutes. This is an importantstep to let the quinoa dry out so that it is light and fluffy rather than clumpy and wet.6. Alternatively, if you have a rice cooker, just bung the ingredients in and turn it on.7. Fluff the quinoa lightly with a fork before serving.8. One serving of cooked quinoa 1/4 cup, so hopefully this amount will be enough for 4 meals.COLESLAWWhen you have this coleslaw freshly made, it’s more like a salad than a slaw. After the dressinghas had time to work it’s magic into the vegetables however, it will taste a little different as itferments, which you’ll experience when you have it the next day for lunch.Because we want to make this coleslaw once, and then have it over multiple days, I havesuggested here that you keep half of the shredded vegetables separate from the dressing untilMonday evening so you don’t ‘over pickle’ Tuesday’s lunch. If this sounds like too much trouble, itwill still be safe and good to eat on Tuesday if you make it on Sunday, it might just be a bit softerthan you prefer.COLESLAW INGREDIENTS 1/2 small red cabbage, shredded. 1/2 small green cabbage, shredded. 1 carrot, grated. 1/2 small apple, grated.COLESLAW DRESSING INGREDIENTS 1/8 cup white wine vinegar. 1/4 lemon, juiced. 1 teaspoon Dijon mustard. 1 teaspoon horseradish. 1 teaspoon Italian herbs. Ground black pepper taste. 1/4 cup olive oil.DIRECTIONS1. Mix the cabbage, carrot and apple in a large bowl. Divide mixture into two portions keepinghalf in a container or covered bowl for tomorrow.2. Mix the white wine vinegar, lemon juice, mustard, horseradish, herbs, and olive oil in ameasuring cup and add half of the dressing to the large bowl, mixing it through the coleslaw.Keep the other half in the refrigerator for tomorrow.3. Serve 1/2 of the coleslaw in the bowl for dinner, and keep the rest to have with your chickenand quinoa for lunch tomorrow.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices STEAK WITH COLESLAW AND QUINOA (MONDAY NIGHT)This meal lets you continue to leverage off the effort you put in on Sunday night making coleslawand quinoa. You should have enough quinoa and coleslaw left over to have this meal for dinner andlunch the next day. Please also remember that this recipe is for one person only, so make sure tomultiply the quantities if you're cooking for more people.INGREDIENTS Coleslaw shredded vegetable mix saved over from Sunday night. Coleslaw dressing saved over from Sunday night. 12 oz (340 g) steak (cut of your choice). 1 teaspoon coconut oil. Celtic sea salt or Himalayan salt and ground black pepper.DIRECTIONS1. Mix the shredded vegetables and half serving of dressing you kept aside from last night.2. Heat up your fry pan until hot. Add coconut oil, and fry the steak at a high temperature untilseared. Flip the steak (once only), searing the other side for a minute or so, then lower thetemperature until cooked to your liking. Set aside [steak tastes best once it’s had 5 – 10minutes to rest on a plate].3. Serve half of the steak, coleslaw and remaining quinoa for dinner and keep the rest for lunchtomorrow.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices SLOW COOKED BEEF WITH BOK CHOY AND SWEET POTATO(TUESDAY NIGHT)Hopefully you enjoyed the slow cooked beef dish last week, because I’m going to suggest you try itagain this week. Remember that you can either prepare the meal first thing in the morning, or ifyou can make space in your refrigerator, you can put it together in the evening then you just needto switch it on in the morning.I have written this recipe assuming you have a crock-pot (slow cooker), but if you don’t have one,you can always use a deep casserole dish with a lid and an oven on low temperature to achieve thesame result.This recipe is enough for one person to have for two meals (I want you to cook enough for dinnertonight and lunch tomorrow to save you time) so if you’re cooking for others, make sure tomultiply the quantities. Note: The serving of bok choy is for one meal, so you’ll need the sameamount again for lunch which I have allowed for in your shopping list.INGREDIENTS 14 oz (400g) stewing beef [choose your preferred cut]. The best cuts for this recipe are shortribs, chuck, blade, shin and brisket. My favorite is short ribs if you can find them! 9 oz (255g) sweet potato, peeled and chopped into 1” (25mm) cubes. 1/2 onion, diced. 1 carrot, peeled and chopped. 2 tablespoons gluten free soy sauce (or tamari sauce). 2 whole star anise [optional but much better with]. You can find this spice at most Asian foodstores if your regular grocery store doesn’t stock it (Walmart also sells them). 3 garlic cloves, crushed and diced. 1/4 cup rice wine vinegar. 1 cup beef stock. 1/2 teaspoon sesame oil. 2 bunches of bok choy (per meal), chopped. 1 teaspoon butter.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices DIRECTIONS1. Cut the beef into large chunks approximately 2 inches (50mm) cubed [no need to cut up shortribs, or shin meat however] and put in the crock-pot (slow cooker).2. Add the onions, carrot, and sweet potato.3. Add all the other ingredients (except the butter and the bok choy). You can refrigerate thewhole dish until the morning if you’re getting it ready in the evening.4. Slow cook on high for at least 4 hours, or if that isn’t convenient, you can put it on low for 8-10hours until you get home! If you’re using a deep casserole dish with a lid rather than a crockpot,you can roast the dish at 325 F (160 C) for 2 hours or so.5. When you’re ready to serve, quickly stir fry your bok choy in a little butter or if you want tomake things really easy, add it to the crock pot for 3 minutes at the end.6. If you reheat the second serving of this meal using a microwave or on a stove top, you canadd raw chopped boy choy in with the stew and it will be cooked by the time the meat is reheatedCopyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices GARLIC GINGER CHICKEN WINGS WITH BROCCOLI ANDBLACK RICE (WEDNESDAY NIGHT)This recipe should be familiar to you from last week also. This time I’m having you make twice as muchthough so you can have it for lunch the next day. Again, if you have time in the morning, I recommendputting the marinade together with the chicken wings so that the marinade has the day to really soakinto the chicken wings. Then all you have to do when you get home from work is put them in the oven!Remember that this recipe is for one person, so please make sure to multiply the quantities for morepeople.This recipe has you making: Garlic and ginger chicken wings for dinner and lunch the next day. Black or wild rice for two dinners and two lunches.MAIN INGREDIENTS 1 cup black or wild rice. 26 oz (740 g) of raw chicken wings. 4 garlic cloves, crushed and diced. 1 tablespoons fresh ginger, finely chopped or grated. 3 tablespoons of gluten free soy sauce (or tamari sauce). 1 tablespoon sesame oil. 1 teaspoon honey. 1 small head of broccoli, chopped. 1/2 cup of raw cashew nuts. 2 teaspoons butter. 1/4 lemon, juiced.DIRECTIONS1. Cook the black or wild rice according to instructions on the packet.2. Make the marinade by finely chopping the garlic and ginger and placing in a large bowl with 2tablespoons of soy (or tamari) sauce, the sesame oil, and the honey. Set aside about a 1/4 of thegarlic to cook with the broccoli.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices 3. Cut the chicken wings into pieces and mix into the marinade. If you can’t be bothered cutting thewings up, then don’t worry, they will still come our great as whole wings.4. [Optional] If you have time, let the wings marinate for 20 minutes or longer (all day is best).5. Preheat the oven to 400ºF (200ºC) and bake the wings for 25-30 minutes. Note: If you stick asheet of foil, or parchment (baking) paper on the bottom of the roasting dish it will make cleaningup much easier.6. When the wings are almost done sauté the garlic in butter briefly before mixing in the broccoliwith a few tablespoons of water, and the lemon juice.7. When the broccoli is starting to soften, mix in a tablespoon of soy sauce along with cashew nutsand cook for another minute or so.8. Serve half of the broccoli and wings when they’re both ready, and keep the rest for lunchtomorrow. Cilantro (coriander) goes great with this meal if you enjoy this herb.9. Add 1/4 cup of cooked black or wild rice to each meal, and keep the rest in the refrigerator forlater.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices CHICKEN AND VEGETABLE STIR FRY WITH BLACK RICE(THURSDAY NIGHT)If you’re short of time, and on a tight budget, then this meal is a great option for you. Like you havebeen doing all week hopefully, the plan here is to make enough of this dish for dinner, so you canhave it for lunch tomorrow too. Please remember that this recipe is for one person only, so makesure to multiply the quantities if your cooking for more people.INGREDIENTS 16oz (440g) boneless chicken thighs or breast, sliced long ways into 2 "steaks". Cooked black or wild rice saved over from last night. 1/2 red bell pepper, sliced thinly. 1 carrot, peeled and thinly chopped. 4 oz (110g) snow peas, timed and halved lengthways. 3 oz (85g) mushrooms, sliced thinly. 1/2 cup of raw cashew nuts. 2 garlic cloves, crushed and diced. 2 teaspoons coconut oil. 1 teaspoon butter. 1 tablespoon fresh ginger, finely chopped or grated. 1 tablespoon gluten free soy sauce (or tamari sauce). 1 tablespoon sesame oil. 1/4 cup of beefstock 1 tablespoon of corn starch/flour. Ground black pepper.Note: Bok Choy goes great with this stir fry also so please feel free to include it with the othervegetables if you have any remaining from earlier in the week.DIRECTIONS1. Heat up a wok or large fry pan over medium-high heat and add butter and garlic. Once thegarlic is starting to brown, add ginger, then a minute or so later add the carrots andmushrooms and stir fry for a couple of minutes until carrots start to tender.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices 2. Add red pepper and snow peas to the wok, stir fry for another couple of minutes, then transferall vegetables to a heatproof bowl.3. Place wok back on the heat with coconut oil and add chicken. Fry the chicken slowly using alow-medium heat until cooked through (or nearly so). Remove chicken from the wok, dicing meatinto 1" (25 mm) pieces before returning.4. Combine the cornstarch/flour, beef stock, soy (or tamari) sauce, sesame oil and ground blackpepper and add to the wok or fry pan. Cook for a few minutes until the sauce thickens.5. Return the vegetables to the wok, add the cashews and toss to combine.6. Serve half of the stir fry with 1/4 cup of cooked black or wild rice, and keep the same amountaside for lunch tomorrow. This is another great dish that goes well with a bit of cilantro(coriander) on top if you like this herb.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices SALMON WITH MUSTARD SAUCE AND BABY SPINACH(FRIDAY NIGHT)This recipe is for one person, so please make sure to multiply the quantities for more people.MAIN INGREDIENTS 7 oz (200g) piece of wild fillet salmon, skin on. 3 oz (85g) of raw sweet potato, peeled and sliced into thin disks. 3 cups baby spinach [this is about one third of a 10oz (280g) bag]. 1/8 lemon, juiced. 1 teaspoon of extra virgin organic coconut oil. 1 teaspoon of butter. Celtic sea salt or Himalayan salt and ground black pepper.MUSTARD SAUCE INGREDIENTS 1/8 lemon, juiced. 1 teaspoon Dijon mustard. 1/2 teaspoon whole-grain mustard. 1/2 teaspoon dairy free horseradish. 1 teaspoon extra-virgin olive oil.DIRECTIONS1. Mix together the mustard sauce ingredients and set aside.2. Fry the salmon over medium-high heat in coconut oil, skin side down until golden brown andslightly charred (about 4-5 minutes).3. Fry the sweet potato disks along with the salmon.4. Flip the salmon once and cook for a further 3-4 minutes. Salmon is best served a little pink inthe center so no need to overdo it.5. Once the salmon is cooked, quickly sauté the baby spinach in a little butter and lemon, andserve with the salmon and mustard sauce.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices LAMB OR BEEF SHANKS WITH BROCCOLI AND SWEETPOTATO (SATURDAY NIGHT)This is probably the most complex meal that I’ve scheduled into the challenge, but it’s also one ofthe most rewarding which is why I’ve saved it for last. The challenge will officially be over tomorrow,but I’ve assumed you’ll want leftovers on this great dish, so the recipe is for two meals worth for oneperson. Please make sure to multiply the quantities if you're cooking for more people.This is a crock pot (slow cooker) recipe, but you can achieve the same great results using a casseroledish and setting your oven to low if you are home for the day.LAMB OR BEEF SHANK INGREDIENTS 2 lamb shanks or beef shanks (Ossobuco). This recipe works equally well with either lamb orbeef. 1 tablespoon of coconut oil. 1 cup of red wine. 3 tablespoons of corn starch/flour. 1 cup of beef stock. 1/2 brown onion. 2 sprigs of fresh rosemary. 1 bay leaf.SIDE DISHES INGREDIENTS 6 oz (170g) sweet potato, peeled and diced into ½” (12mm) cubes. 2 tablespoons almond milk. 2 teaspoons butter. 1 small head broccoli, chopped. 1/8 lemon, juiced. Celtic sea salt or Himalayan salt and ground black pepper.Copyright Smart Fertility Choices 2016

30 DAY PCOS DIET CHALLENGE Hosted by Kym Campbell at Smart Fertility Choices LAMB SHANK DIRECTIONS1. Heat the coconut oil in a large frying pan.2. Coat the lamb or beef shanks in 2 tablespoons of corn starch/flour and fry for 4-5 minutes,turning regularly, or until browned all over. Place the lamb or beef shanks in the crock pot (slowcooker).3. Deglaze the frying pan with the red wine and continue cooking for 2-3 minutes, or until thevolume of the liquid has reduced by half. Add the liquid into the crock pot (slow cooker).4. Add the onion, rosemary, bay leaves and stock to the crock pot (slow cooker). The liquidshould cover the meat. Add more stock or boiling water if needed.5. Cook on high for at least 4 hours, until the meat is really tender and starting to detach fromthe bone. Alternatively you can set the crock pot on low for 8-10 hours if that is moreconvenient.6. If you’re using a casserole dish, you can roast the dish at 325ºF (160ºC) for 3 hours.7. Once cooked, remove the lamb or beef shanks from the crock pot (slow cooker) and collectthe juices in a jug and run through a sieve to remove large solids.8. Add a tablespoon of corn starch/flour to the juices and heat slowly in a sauce pan until thecontents form a thickened gravy.9. Serve the lamb or beefs shanks coated in gravy along with sweet potato and broccoli (seebelow).SIDES DISHES DIRECTIONS1. When you’re lamb or beefs shanks are just about cooked, make a sweet potato mash byboiling the sweet potato until soft, draining the excess water, then mashing with 1 teaspoon ofbutter and some almond milk.2. Steam the broccoli in a teaspoon of butter, lemon juice and a few tablespoons of water. Addsalt and pepper to taste.Copyright Smart Fertility Choices 2016

have 3 breakfasts so remember to multiply the quantities given if you plan on feeding more people. Note that the consistency of this porridge is more like ice-cream than porridge after it has been . 30 DAY PCOS DIET CHALLENGE [