Warming Turmeric and Ginger Winter Tea

Turmeric and ginger have a long history of use in traditional cooking and herbal practices, but they also have a growing body of research supporting their role in inflammation, immunity and metabolic health. 

Turmeric contains curcumin, a natural compound studied for its anti-inflammatory and antioxidant effects. Ginger contains gingerols and shogaols, which support digestion, circulation and immune balance.

For women with PCOS this combination can be particularly supportive. Chronic low-grade inflammation is a common feature of PCOS, and warming ingredients like turmeric and ginger may help calm inflammatory pathways while supporting winter immunity. Their gentle effects on digestion can also be helpful during colder months when heavier meals are more common.

This simple winter tea is an easy way to enjoy these benefits in a soothing, daily ritual.

Key ingredients for PCOS health

This recipe uses everyday ingredients that offer natural support for inflammation, hormone balance and immunity.

Fresh ginger
Supports digestion and may help regulate inflammation. It also adds gentle heat that feels comforting on winter days.

Ground or fresh turmeric
Provides curcumin, known for its antioxidant and anti-inflammatory effects. When combined with black pepper, absorption improves.

Lemon
Adds vitamin C and a fresh flavour. Vitamin C contributes to normal immune function.

Honey (optional)
Offers natural sweetness and antioxidants. A very small amount can make the tea more comforting without overwhelming blood sugar.

Black pepper
Enhances the absorption of curcumin and brings warmth to the drink.

These ingredients can be adjusted based on your taste and tolerance.

Ingredients:

• 1 piece of fresh ginger, about 3 cm, sliced
• 1 teaspoon ground turmeric or 1 tablespoon fresh turmeric, grated
• Juice of half a lemon
• ¼ teaspoon ground black pepper
• 1 to 2 teaspoons honey (optional)
• 600 ml hot water

Serves: 2
 

Method:

1. Add the sliced ginger and turmeric to a small saucepan.
2. Pour in the hot water and bring to a gentle simmer.
3. Reduce the heat and simmer for 10 minutes to allow the flavours to infuse.
4. Remove from the heat. Add the lemon juice and black pepper.
5. Taste and add honey if desired.
6. Strain into mugs and enjoy warm.

The result is a soothing golden tea that feels grounding, warming and supportive during the colder months.

Tips for making ahead and freezing

This recipe is easy to make in larger batches and store for later use.

• Make a larger batch and keep it in a sealed jar or bottle in the fridge for up to three days.
• Freeze in portions using ice cube trays. Each cube can be added to hot water for a quick, warming drink.
• Add variety by including a cinnamon stick, fresh orange peel or whole cloves for a more aromatic winter blend.
• Enjoy as part of an evening routine to support relaxation, digestion and warmth before bed.

This tea makes a nourishing addition to winter self-care and can complement your wider anti-inflammatory and PCOS-supportive habits.

PCOS-Friendly Lentil and Spinach Stew

Many women with PCOS find that meals high in refined carbohydrate leave them hungry or craving sugar soon after. Building meals with protein, fibre, and low-GI carbohydrates helps slow glucose release and support steadier energy. 

Pulses such as lentils are naturally low GI and high in fibre and protein, which can help moderate post-meal blood glucose. 

Lentils
Plant protein plus soluble fibre slow carbohydrate absorption and support fullness. As a low-GI pulse, lentils are a useful base for blood-sugar-friendly meals.  

Spinach
Very low in carbohydrate and a source of magnesium and folate, nutrients involved in energy metabolism and general health. 

Onion and garlic
Add natural flavour. Emerging human research suggests garlic may improve some metabolic markers (glucose/insulin indices) in certain adult groups.

Tomatoes
Provide vitamin C and carotenoids such as lycopene, contributing to an overall nutrient-dense, plant-forward pattern.

Serves: 2–3

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• ½ tsp turmeric
• ½ tsp smoked paprika (optional)
• 1 medium carrot, diced
• 1 red pepper, chopped
• 150 g dried lentils (red), rinsed
• 400 g tinned chopped tomatoes
• 500 ml good quality stock
• 1 bag baby spinach
• Juice of ½ lemon
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to garnish

Method

1. Warm the olive oil in a saucepan over medium heat. Soften the onion for 5 minutes.
2. Stir in garlic, cumin, turmeric, and paprika for 1 minute until fragrant.
3. Add carrot, pepper, lentils, tomatoes, and stock. Bring to the boil, then simmer 20–25 minutes, stirring occasionally, until the lentils are tender and the stew thickens.
4. Fold in spinach to wilt, 2–3 minutes.
5. Add lemon juice, season, and finish with herbs.

Serving suggestions and variations

• Extra protein: Top with grilled chicken, prawns, or tofu.
• Extra texture: Add toasted seeds or a spoon of Greek yoghurt.
• Make it spicier: Add chilli flakes or fresh ginger.
• Batch cook: Double the recipe and freeze portions.

Get more blood sugar-friendly recipes by joining our free private Facebook group – PCOS Unlocked – or check the Recipes section of the blog.

Autumn Nourish Bowl with Pumpkin, Quinoa, and Seeds

When autumn arrives, many of us look for food that feels comforting but still nourishing. This recipe combines roasted pumpkin with quinoa, greens, and seeds - and adds either salmon or tofu - to create a colourful bowl with around 30g protein per portion. The ingredients have been chosen to support healthy ovulation, hormone balance, and steady energy for women with PCOS.

Why this recipe supports ovulation in PCOS

Ovulation can be disrupted in PCOS due to hormonal imbalances, insulin resistance, and inflammation. While food is absolutely not a cure, balanced meals can provide the nutrients needed for healthier cycles.

This nourish bowl offers:

• 30g protein per portion to support hormone production, blood sugar balance, and ovulation.
• Zinc and magnesium from pumpkin seeds, quinoa, and greens, vital for ovarian function.
• Fibre to support gut health and stable blood sugar.
• Antioxidants from colourful vegetables to help reduce oxidative stress.

Key ingredients and their benefits for ovulation

• Pumpkin or butternut squash: Beta-carotene and fibre for ovary health and immune support.
• Quinoa: A complete plant protein with magnesium and iron for energy and hormone regulation.
• Pumpkin seeds: A top source of zinc, important for egg development.
• Spinach or kale: Folate, vitamin C, and magnesium for cycle health.
• Tahini dressing: Sesame seeds provide healthy fats, zinc, and calcium.
• Protein option – Salmon or Tofu: Both deliver high-quality protein to bring the bowl to ~30g per serving. Salmon also provides omega-3s for inflammation balance, while tofu provides a plant-based, phytoestrogen-rich alternative.

Serves 2

Ingredients:

• 200g peeled pumpkin or butternut squash, cubed
• 1 tbsp olive oil
• 100g quinoa (uncooked, rinsed)
• 2 large handfuls spinach or kale
• 2 tbsp pumpkin seeds
• 1 small avocado, sliced
• Pinch of sea salt and black pepper

Protein option (choose one):

• 2 × 120g salmon fillets (cooked weight), OR
• 300g firm tofu, pressed and cubed

For the tahini dressing:

• 1 tbsp tahini
• Juice of ½ lemon
• 2–3 tbsp warm water to loosen
• Seasoning

Method:

1. Preheat the oven to 200°C (180°C fan). Toss the pumpkin cubes with olive oil, salt, and pepper, and roast for 25–30 minutes until golden.
2. While the pumpkin roasts, cook the quinoa according to packet instructions (usually simmered in double the volume of water for 15 minutes). Drain any excess water and fluff with a fork.
3. Lightly steam or sauté the spinach or kale until just wilted.
4. Toast the pumpkin seeds in a dry frying pan for 2–3 minutes until lightly golden.
5. For salmon: season and bake in the oven alongside the pumpkin for 15–20 minutes until cooked through.
   For tofu: toss cubes with a little olive oil, salt, and pepper, then roast or pan-fry for 10–15 minutes until golden.
6. Whisk together the tahini, lemon juice, and enough water to make a smooth, pourable dressing.
7. Assemble the bowls: divide quinoa, pumpkin, greens, avocado, and chosen protein between two bowls. Top with pumpkin seeds and drizzle over the dressing.

How to adapt this bowl for your needs

• Swap quinoa for buckwheat or brown rice.
• Try sunflower seeds, walnuts, or hemp seeds instead of pumpkin seeds.
• Roast extra vegetables such as beetroot, carrots, or sprouts for more antioxidants.

By building your bowl with a base of protein, fibre, healthy fats, and colourful vegetables, you’ll nourish your body and support healthy ovulation.

Want more practical recipe ideas to support healthy ovulation with PCOS? Book a consultation today for personalised nutrition guidance.

Smoked Salmon, Quinoa and Avocado Salad with Lemon-Tahini Dressing

Many women with PCOS are exploring GLP-1 receptor agonists such as Wegovy or Ozempic to help with weight management and insulin resistance. These medications work by mimicking the hormone GLP-1, which helps slow digestion and reduce appetite. For some, this can lead to significantly reduced food intake – sometimes making it harder to get enough protein, fibre and nutrients across the day.

But even if you’re not using GLP-1 medication, balancing blood sugar and appetite through food is one of the most effective ways to manage PCOS symptoms. This recipe has been developed to support satiety, hormone balance and digestive health.

It’s rich in protein, healthy fats and soluble fibre, with ingredients that naturally support GLP-1 production in the body. It also offers a good amount of micronutrients that are particularly relevant for women with PCOS, including magnesium, B vitamins and omega-3 fats.

Serves 2

Ingredients: 

• 100g quinoa
• 1 smoked salmon fillet (around 120g)
• 2 eggs
• 1 ripe avocado
• a large handful of salad leaves or spinach
• a small handful of chopped herbs
• 1 tbsp tahini
• juice of ½ lemon
• 1 tsp olive oil
• salt and pepper

Method: 

• Cook the quinoa, boil or poach the eggs, and slice the salmon and avocado. 
• Mix the tahini, lemon juice, and olive oil to make a dressing. 
• Assemble everything over salad leaves, drizzle with dressing, and serve.
• Enjoy!

Courgetti – Three Ways

When we’re looking to control PCOS symptoms by improving insulin sensitivity, it can be a good idea to cut down (not cut out!) on our carbohydrate intake. I love a pasta dish, but it’s way too high in carbs to manage my hormones, so I love to chuck in some courgetti instead. That way I can still enjoy the delicious sauces.

Courgetti is basically spiralised or shredded courgette that can be used in place of pasta. This makes for a lighter lunch, helps you to cut down on carbs and increases your veg intake. 

Courgettes take on the flavour of what’s around them, so it’s important to make that tasty. Here are three quick options that you can use for lunch. 

First spiralise two good sized courgettes, then choose how you want to transform them into a delicious lunch for two.

CHILLI, LEMON, RICOTTA AND MINT 

½ red chilli, thinly sliced

50g soft ricotta 

½ small pack mint, leaves picked

Zest and juice of lemon

Salt and pepper

• Toss the courgetti in a bowl with the chilli, lemon juice, 3/4 of the mint, some salt and pepper.
• Put onto a plate and garnish with the lemon zest, reserved mint and small dollops of the ricotta.
• Enjoy!

PESTO (VEGAN)

Bunch basil

4 generous handfuls spinach

1 tbsp lemon juice

1 clove garlic

3 tbsp olive oil

2 tbsp nutritional yeast flakes

12 chopped cherry tomatoes

2 tbsp walnuts, chopped

• Whizz up the basil, spinach, lemon juice, garlic and olive oil in a blender. 
• Transfer to a bowl and add nutritional yeast and walnuts. 
• Add the courgetti and tomatoes and mix well. 
• Transfer to a pan and heat through, season to taste.
• Enjoy!

CARBONARA

1 clove of garlic, diced

4 slices bacon

4 eggs (depends on hunger)

2 tbsp grated parmesan

• In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside. 
• Add garlic to pan and let it brown slightly on low. Add the courgetti too the pan with the bacon fat and garlic. Cook on medium/high until browned. 
• Add parmesan, stirring frequently to incorporate. 
• Meanwhile, poach the eggs in a separate pan. 
• Crumble bacon and stir into noodles. 
• Add poached eggs on top and serve.
• Enjoy!

Salmon and Med Veg Kebabs

This is a gorgeous summer recipe - perfect for indoor grill or even on a BBQ when entertaining. 

And it's perfect for skin health - salmon - rich in anti-inflammatory Omega 3 fats; peppers - rich in collagen-promoting vitamin C; red onions and fennel - rich in antioxidants to help repair free radical damage to the skin. 

Serves 2 as a main, or 4 as part of BBQ

Ingredients

2 wild salmon fillets

1 fennel bulb, chopped into bite-size pieces

2 red peppers, chopped into bite-size pieces

1 lemon, washed

1 red onion, peeled, quartered and each layer separated

1 garlic clove, peeled and roughly chopped

2 tsp chilli flakes

2 tbsp olive oil

Fresh dill, roughly chopped

Sea salt and freshly ground black pepper

Method

• Preheat the oven to 160°C/325°F/Gas mark 3.
• Soak 4 wooden skewers in a large bowl of cold water or use 4 metal reusable skewers.
• Firstly, chop the salmon fillets into bite-sized chunks. Pop into a bowl.
• Wash and prep all the veggies, keeping them thin enough to cook through with the salmon.
• Slice the lemon and add to the bowl with the onion slices, garlic, and chilli flakes. Stir in the olive oil, and mix well thoroughly.
• Assemble the kebabs by adding a cube of salmon, then a sliced of lemon, then a slice of pepper, then the onion or fennel, and keep going until everything is used up.
• Place the kebabs onto a baking tray and cook in the oven for 6-8 minutes or until the salmon is cooked through. Alternatively, you can use a griddle pan or barbecue.
• Pop onto a serving plate, sprinkled with dill.
• Enjoy!