top of page

Afro-Caribbean Blood Sugar Friendly Appetizers - Honoring PCOS Awareness Month

Updated: Oct 2, 2023

Afro-Caribbean Blood Sugar Friendly Snack
360Girls&Women® Plantain Avocado Collard Green Appetizer/Snack

What is PCOS?

Polycystic Ovarian Syndrome (PCOS) is a very common and complex hormone (endocrine system) disorder that affects 1 in 10 women of reproductive age (15-49 years of age) and approximately 70% of affected women don't know they have it - often called the "invisible illness." With so many varying symptoms PCOS is often difficult to diagnosis by physicians. This can lead to a delayed diagnosis and dissatisfaction in women with PCOS .

PCOS is the most frequently related cause of infertility where the "the prevalence of infertility in women with PCOS varies between 70 and 80%" per NIH. As many as 70% of women with PCOS have insulin resistance (the body's inability to efficiently lower blood sugar).

If you have PCOS your risk for Gestational Diabetes ,Type 2 Diabetes and Cardiovascular Disease increases significantly. Signs/Symptoms of PCOS include but not limited to:

  • irregular periods or no periods

  • hair loss (alopecia)

  • excess facial hair/body hair

  • acne/skin tags

  • anxiety/depression

  • weight concerns

  • cyst on ovaries

  • sleep disturbances/problems

PCOS and Black Women

PCOS disproportionately affects women of color. This is related to many factors such as access to care, medical bias, racial stereotypes, and more. The International PCOS guidelines recommend a team of healthcare professionals including physicians, mental health practitioners, culturally competent registered dietitians, and sports/fitness professionals to support women with PCOS.

PCOS Awareness Month is recognized every September with the aim of improving the lives of girls and women with PCOS by spreading awareness, increasing education, promoting the need for advanced research and treatment, and acknowledging their unique experience.

Culturally appealing meals are paramount for women that need not only blood sugar stability but also overall cardio-metabolic (heart health and metabolism) support. Below is a snack that is not only tasty but nutritious and supports heart and blood sugar hormone balance.

360Girls&Women® Plantain Avocado Collard Green Appetizer/Snack -

Our featured recipe is a good source of mono-unsaturated fat (heart healthy), potassium, folate, and fiber. Herbal benefit from the celery seeds include diuretic effect, antioxidant and magnesium rich content assisting with blood pressure and blood sugar control. Recipe taken from our E.A.T B.etter series™ program ebook.

360Girls&Women® Plantain Avocado Collard Green Appetizer/Snack


1 med plantain

1 small avocado

1 cup lightly sautéed collard greens (or kale)

1 tsp celery seeds

1/8 tsp Kosher Salt


1. Preheat oven to 375 degrees Fahrenheit.

2. Wash plantain and dry with dry cloth. Cut ends and discard.

3. Cut plantain in half and make a slit straight down the middle to peel off the skin and discard.

4. Then cut/slice plantain on a bias (slant) into a total of 8 pieces.

5. Evenly Place on a baking pan lined with parchment paper. Lightly spray with cooking oil such as avocado oil.

6. Place in oven and bake for 15 minutes on each side or until golden brown.

7. Remove from oven and let it cool. Then add a tablespoon amount of greens to each plantain.

8. Dice the avocado into small squares (size of tablespoon), and place on top of greens. Finish with a sprinkle of celery seed and salt on each.

Makes 4 servings (our large selection of hormone friendly recipes with specific nutrient data and meal prep guidance is found in our E.A.T B.etter series™ program ebook- exclusively offered to clients that enroll in our programs.)

Struggling with hormone imbalances such as PCOS, fibroids, endometriosis, irregular periods, early puberty, peri-menopause/menopause concerns, insulin resistance/diabetes, skin or gut health issues, or need expert guidance on meal planning for the family, prenatal/maternal or postpartum nutrition?

Book a Discovery call so we can learn about your health goals and see if they align with our holistic health and wellness programs - 360 care approach.

-Sue-Ellen Anderson Haynes, MS, RDN, CDCES, LDN, CPT Nationally recognized nutrition and food expert and

leading global expert in Gestational Diabetes. "What makes us different?" 360 represents completion. At 360 G+W we provide personalized insights to help girls and women dramatically improve their wellbeing. Our mission is to provide evidence-based information and services to help maximize a woman's complete health through the complete life-cycle - preventing, managing, and reversing certain reproductive and chronic illnesses- using nutrition as the foundation along with other innovative holistic practices. Read more.


  1. Treatment of infertility in women with polycystic ovary syndrome: approach to clinical practice. NIH.,varies%20between%2070%20and%2080%25.

  2. All Women With PCOS Should Be Treated For Insulin Resistance. NIH.

  3. Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome