Lunch: Cinnamon Twists

Carrie Deegan from Glen Cove, NY has been baking cookies for years to rave reviews. About 4 years ago, she decided to sell some of her favorites, just during the holidays. This tender cream-cheese cookie coated with walnut-and-cinnamon sugar is one of her

This recipe includes superfoods such as:

Cinnamon, Nuts, Walnuts

Health benefits of Cinnamon Twists

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?

Omega-3 Fatty Acids

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.

Magnesium

Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.

Fiber

The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.

Antioxidants

Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.

Incorporating Walnuts into Your Diet

You might wonder, "How can I include walnuts in my meals?" Here are some ideas:

• Snacks: Enjoy a handful of walnuts as a quick, nutritious snack.
• Salads: Add chopped walnuts to your salads for a crunchy texture and added nutrients.
• Oatmeal: Sprinkle walnuts on top of your oatmeal or yogurt for a healthy and satisfying breakfast.
• Baking: Incorporate walnuts into your baking recipes, such as muffins, bread, or cookies, for a nutritious twist.

Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.

Sustainability

Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.

In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.

Ingredients

1 package cream cheese
1 c. margarine or butter
2 1/2 c. all-purpose flour
3/4 c. walnuts
1 c. sugar
2 tsp. ground cinnamon
1 large egg

Instructions

In large bowl, with mixer at low speed, beat cream cheese and margarine or butter until blended, constantly scraping bowl with rubber spatula. Increase speed to high; beat until light and creamy, about 2 minutes. With mixer at low speed, gradually add 1 cup flour and beat until blended. With spoon, stir in remaining 1 1/2 cups flour until smooth.
On lightly floured sheet of plastic wrap, pat dough into a 9" by 9" square. Wrap in plastic wrap and refrigerate 2 hours or until dough is firm enough to roll.
Meanwhile, in food processor with knife blade attached, finely grind walnuts with 1/4 cup sugar. In small bowl, stir cinnamon and remaining 3/4 cup sugar into walnut mixture until well blended; set aside.
Preheat oven to 400 degrees F. Grease large cookie sheet. On lightly floured sheet of waxed paper, with floured rolling pin, roll dough square into 11" by 10 1/2" rectangle. With pastry brush, brush some beaten egg over top of dough rectangle; sprinkle with half of walnut mixture. Gently press walnut mixture into dough. Invert dough rectangle onto another sheet of lightly floured waxed paper, nut side down. Brush with beaten egg; sprinkle with remaining walnut mixture, and gently press nut mixture into dough.
Cut dough lengthwise into three 3 1/2-inch-wide bars, then cut each bar crosswise into 1/2-inch-wide strips to make sixty-six 3 1/2" by 1/2" strips in all. Twist each strip twice then place, about 1 inch apart, on cookie sheet.
Bake twists 15 to 17 minutes until lightly browned. With pancake turner, gently loosen twists from cookie sheet and remove to wire rack to cool. Repeat with remaining strips.

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