Dinner: Oven Risotto with Kale Pesto

This recipe includes superfoods such as:

Kale, Nuts, Walnuts

Health benefits of Oven Risotto with Kale Pesto

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. 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

1/2 cup walnuts, coarsely chopped, divided
4 tablespoons olive oil, divided
1 medium onion, finely chopped
1 cup arborio rice
Kosher salt, freshly ground pepper
1/2 cup dry white wine
1 small garlic clove
1 cup (packed) fresh parsley leaves
3 tablespoons chopped fresh chives
2 cups torn Tuscan kale leaves, divided
2 tablespoons unsalted butter
3 ounces Parmesan, finely grated (about 2 cups)

Instructions

Preheat oven to 350 °. Toast walnuts on a rimmed baking sheet, tossing occasionally, until golden brown, 8 –10 minutes. Let cool.
Meanwhile, heat 2 tablespoons oil in a large ovenproof saucepan over medium heat. Add onion and cook, stirring often, until softened and translucent, 5 –8 minutes. Stir in rice; season with salt and pepper. Cook, stirring, until some grains are translucent, about 5 minutes.
Add wine, bring to a simmer, and cook until pan is almost dry, about 3 minutes. Add 2 cups very hot water; season with salt and pepper. Bring to a simmer, cover, and bake in oven until liquid is mostly absorbed but rice is still starchy in the center, 15 –18 minutes (it should be undercooked).
Meanwhile, pulse garlic and half of toasted walnuts in a food processor until very finely ground. Add parsley, chives, half of kale, remaining 2 tablespoons oil, and 1/4 cup cold water; process until smooth; season pesto with salt and pepper.
Set saucepan over medium heat. Add 3/4 cup very hot water and cook rice, stirring constantly, until it is tender but still has some bite and sauce is creamy, about 3 minutes. Stir in pesto, butter, three-quarters of Parmesan, and remaining kale. Adjust consistency with water, if needed; season with salt and pepper. Serve topped with remaining walnuts and cheese.

Share Oven Risotto with Kale Pesto