Aphrodiet kitchen

Recipes by Marilyne

Simple, tasty dishes for gluten-free living, PCOS and eating without added sugar. Pick a category to filter.

Quinoa tabbouleh in a clay bowl with romaine leaves
Celiac · gluten-free

Quinoa tabbouleh

20 min · serves 4

The Lebanese classic with quinoa in place of bulgur, so it stays completely gluten-free.

Ingredients & method
  • ½ cup quinoa, rinsed
  • 3 bunches parsley, finely chopped
  • ½ bunch mint, chopped
  • 3 tomatoes and 1 small onion, finely diced
  • Juice of 2 lemons, 3 tbsp olive oil, salt
  1. Cook the quinoa in 1 cup water for 12–15 min, then let it cool completely.
  2. Mix with the herbs, tomato and onion.
  3. Dress with lemon, olive oil and salt just before serving.
Plate of lentil mujadara with radishes and olives
Celiac · gluten-free

Mujadara with crispy onions

45 min · serves 4

Lentils and rice are naturally gluten-free, rich in fiber and plant protein.

Ingredients & method
  • 1 cup brown lentils
  • ½ cup rice
  • 2 large onions, sliced
  • 3 tbsp olive oil, cumin, salt
  1. Boil the lentils in 4 cups water for 15 min.
  2. Add the rice, cumin and salt, then simmer covered for 20 min.
  3. Meanwhile, cook the onions slowly in olive oil until deep golden, and spoon them on top.
Banana oat pancakes with sliced banana
Celiac · gluten-free

Banana oat pancakes

15 min · serves 2

A 3-ingredient breakfast. Use oats labeled certified gluten-free.

Ingredients & method
  • 1 ripe banana
  • 2 eggs
  • ½ cup certified gluten-free oats
  • Pinch of cinnamon
  1. Blend everything until smooth.
  2. Cook small pancakes in a lightly oiled pan, 2 min per side.
  3. Serve with yogurt and fresh fruit.
Greek yogurt topped with strawberries and blueberries
PCOS

Greek yogurt berry bowl

5 min · serves 1

Protein, fiber and healthy fats together help keep blood sugar and cravings steady.

Ingredients & method
  • ¾ cup plain Greek yogurt
  • ½ cup mixed berries
  • 1 tbsp chia seeds
  • 5 walnut halves, cinnamon
  1. Spoon the yogurt into a bowl.
  2. Top with berries, chia, walnuts and a sprinkle of cinnamon.
Salmon fillet with roasted broccoli, zucchini and peppers
PCOS

Salmon with lemon-tahini veggies

30 min · serves 2

Omega-3s from salmon and a big serving of vegetables make a balanced, low-glycemic dinner.

Ingredients & method
  • 2 salmon fillets
  • 1 zucchini, 1 bell pepper, 1 cup broccoli
  • 2 tbsp tahini, juice of 1 lemon, 1 garlic clove
  • Olive oil, salt, pepper
  1. Roast the vegetables with olive oil at 200 °C for 15 min.
  2. Add the seasoned salmon to the tray and roast 12 more minutes.
  3. Whisk tahini, lemon, garlic and a little water, then drizzle on top.
Bowl of smooth red lentil soup with coriander
PCOS

Shorbet adas (lentil soup)

35 min · serves 4

Red lentils are high in fiber and protein, so this soup is filling and slow to raise blood sugar.

Ingredients & method
  • 1 cup red lentils
  • 1 onion, 1 carrot, chopped
  • 1 tsp cumin, 1 tbsp olive oil
  • Lemon wedges to serve
  1. Soften the onion and carrot in olive oil.
  2. Add the lentils, cumin and 5 cups water; simmer 25 min.
  3. Blend until smooth and serve with lemon.
Chocolate avocado mousse with avocado halves
Sugar-free

Chocolate avocado mousse

10 min · serves 2

Rich and creamy with no added sugar, sweetened with stevia or monk fruit.

Ingredients & method
  • 1 ripe avocado
  • 2 tbsp unsweetened cocoa powder
  • 3 tbsp milk of your choice
  • Stevia or monk fruit to taste, vanilla
  1. Blend everything until completely smooth.
  2. Chill for 30 min and serve with a few raspberries.
Apple cinnamon oat muffin on a cooling rack
Sugar-free

Apple cinnamon oat muffins

30 min · makes 8

No added sugar: grated apple and banana bring the sweetness.

Ingredients & method
  • 1½ cups oats, blended into flour
  • 1 mashed banana, 1 grated apple
  • 2 eggs, 3 tbsp olive oil
  • 1 tsp baking powder, 2 tsp cinnamon
  1. Mix all the ingredients into a thick batter.
  2. Divide into 8 muffin cups.
  3. Bake at 180 °C for 20–22 min.
Chia pudding in glass jars topped with yogurt and berries
Sugar-free

Vanilla chia pudding

5 min + overnight · serves 2

A make-ahead breakfast or snack with fiber and omega-3s, and no added sugar.

Ingredients & method
  • 4 tbsp chia seeds
  • 1 cup unsweetened milk
  • ½ tsp vanilla, cinnamon
  • Fresh berries to top
  1. Stir the chia, milk, vanilla and cinnamon together.
  2. Stir again after 10 min, then refrigerate overnight.
  3. Top with berries before serving.

These recipes are general ideas for healthy eating. People with celiac disease should check every label for gluten and avoid cross-contamination. For PCOS or diabetes, portions and timing matter: book a consultation for a plan made for you.

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