Apple Oatmeal Crumble - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsps cinnamon
- 0.12 tsp salt
- 1 packet instant oatmeal
- 2 large apples
- 1 fl oz lemon juice
- 1 oz unsweetened applesauce
- 1 oz pecans
- 1/4 cup water
- 1 oz brown sugar
Instructions
- Put oven rack in middle position and preheat oven to 375 °F (190 °C).
- Peel and halve apples, then core (preferably with a melon-ball cutter). Cut apples into thin slices and toss with lemon juice and 1 tablespoon brown sugar, and 1 teaspoon cinnamon in a bowl.
- Place apples in baking dish, overlapping slices, and sprinkle with water.
- Bake until apples are crisp-tender, about 15-20 minutes.
- Meanwhile, stir together oats, remaining cinnamon, salt, and remaining tablespoon brown sugar in a bowl until combined.
- Mix applesauce into oat mixture for topping until evenly distributed.
- Sprinkle topping over apples and bake until topping is golden, 20-25 minutes more. Transfer dishes to a rack to cool at least 10 minutes.
- Serve warm or at room temperature.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Apple Oatmeal Crumble contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Apple Oatmeal Crumble can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Apples.
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). Lemons ca...
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