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.