Whole Wheat Cranberry Nut Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3/4 cup lowfat milk
- 1 large egg
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp salt
- 1/3 cup unsweetened apple sauce
- 2/3 cup dried cranberries
- 2/3 cup chopped walnuts
- 3 tsps baking powder
- 1/2 cup white sugar
- 2 cups whole wheat flour
Instructions
- Heat oven to 400 °F (200 °C). Grease bottoms only of 12 muffin cups or line with baking cups.
- In a medium bowl, combine flours, sugar, baking powder and salt; mix well.
- Add dry ingredients all at once; stir just until dry ingredients are moistened (batter will be lumpy.)
- In a small bowl, combine milk, oil and egg; blend well.
- Add dry ingredients all at once; stir just until dry ingredients are moistened (batter will be lumpy.)
- Fill cups 2/3 full. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean.
- Cool for 1 minute before removing from pan. Serve warm.
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 Whole Wheat Cranberry Nut Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and 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 Whole Wheat Cranberry Nut Muffins 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, Cranberries, Nuts, Walnuts.
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). Researche...
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment