Lunch: Pesto Pasta

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts, Basil

Health benefits of Pesto Pasta

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. 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 1/2 cups packed arugula leaves
1/2 cup fresh basil leaves
1/2 cup grated Parmesan
1/2 cup Diamond of California(R) Shelled Walnuts
1 garlic clove, minced
Zest and juice from 1 lemon
Kosher salt and freshly ground black pepper
1 cup extra-virgin olive oil

Instructions

For the walnut pesto: In a food processor, combine the arugula, basil, Parmesan, walnuts, garlic, lemon zest and juice, 1 teaspoon salt and 1/2 teaspoon pepper and pulse to blend. With the machine running, pour in the olive oil in a steady stream and process until smooth, stopping to scrape down the sides of the bowl as needed. Taste and adjust the salt and pepper if needed. Set aside. For the pasta: Bring a large pot of water to a boil and add salt. Add the pasta and cook until tender, stirring occasionally, about 11 minutes or according to the package directions. Drain the pasta, reserving 1 cup of the cooking liquid. In the meantime, heat a large saute pan over medium heat. Melt 1 tablespoon butter, add the olive oil and then stir in the sliced onions. Season with salt and pepper and cook, stirring frequently, until the onions begin to brown or caramelize, about 10 minutes. In the same pan, melt the remaining tablespoon of butter and add the mushrooms. Cook, stirring occasionally, until tender and brown, about 5 minutes. Add the drained pasta to the pan, along with the walnut pesto, Parmesan, lemon juice and reserved cooking liquid. Season with salt and pepper. Garnish with the roasted red peppers, lemon zest and Parmesan.

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