Lunch: Rice-and-Cremini-Stuffed Cabbage Rolls

Recipe by Marcia Kiesel Stuffed cabbage is part of Marcia Kiesel's central-European heritage; the rich tomato and garlic-yogurt sauces she adds here were inspired by her recent trip to Turkey. The mixture of brown and wild rices in the filling stands up

This recipe includes superfoods such as:

Lemon, Brown Rice, Nuts, Walnuts

Health benefits of Rice-and-Cremini-Stuffed Cabbage Rolls

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. Brown rice is 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. 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 cup brown rice
1/4 cup wild rice
One 2-pound head of Savoy cabbage, cored
2 cups whole milk yogurt
3 garlic cloves, minced
Salt and freshly ground pepper
2 tablespoons unsalted butter
1/2 pound cremini or white mushrooms, thickly sliced
1 tablespoon fresh lemon juice
2 shallots, minced
2 tablespoons chopped dill
3 cups chopped canned tomatoes, drained
2 tablespoons tomato paste
1/2 cup walnuts, lightly toasted and coarsely chopped

Instructions

Bring a medium saucepan of water to a boil. Stir in the brown and wild rices, cover and cook over low heat, stirring occasionally, until tender, about 45 minutes. Drain and transfer to a large bowl.
Meanwhile, bring a large saucepan of water to a boil, add the cabbage, cored side down, and cook over moderately high heat until the outer leaves begin to loosen, about 10 minutes. Using tongs, carefully peel 8 outer leaves from the head of cabbage as they become loose. Reserve the remaining cabbage for another use. Cut each of the 8 leaves in half and discard the thick center rib.
In a medium bowl, blend the yogurt and garlic; season with salt and pepper.
Melt the butter in a large skillet. Add the mushrooms and lemon juice; season with salt. Cook over moderate heat until the mushrooms are tender and their liquid has evaporated, about 6 minutes. Add the shallots and cook, stirring, until softened, about 4 minutes. Add the mushrooms to the rice. Stir in 1 tablespoon of the dill and 1/2 cup of the yogurt sauce; season with salt and pepper.
Add the tomatoes to the skillet and cook over moderately high heat until their liquid has evaporated, about 5 minutes. Stir in the tomato paste and season with salt and pepper.
Preheat the oven to 375 °. Spread a cabbage leaf on a work surface with the cut side facing you. Place 1/4 cup of the rice filling within 1/2 inch of the edge. Roll the leaf over the filling, tucking in the sides as you roll, to form a neat package. Repeat with the remaining leaves and filling.
Spoon half of the tomato sauce into a shallow 10-by-14-inch glass baking dish. Add 1/4 cup of water, arrange the rolls in the baking dish, seam side down. Spoon the remaining tomato sauce over the rolls and cover with foil.
Bake the cabbage rolls for 45 minutes, or until the sauce is bubbling and the rolls are hot throughout. Transfer the cabbage rolls to plates. Spoon the remaining 1 1/2 cups of yogurt sauce over the rolls. Sprinkle with the walnuts and the remaining 1 tablespoon of dill and serve.