Lunch: Chicken Salad with Walnuts and Roquefort Dressing

The creamy tang of the Roquefort dressing gives this chicken salad it's zip.

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Chicken Salad with Walnuts and Roquefort Dressing

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 c. walnuts
6 tbsp. olive oil
1 lb. boneless
salt
1/2 tsp. fresh-ground black pepper
1 1/2 tbsp. red- or white-wine vinegar
2 tbsp. sour cream
1/4 lb. Roquefort or other blue cheese
1 head green leaf lettuce (about 1/2 pound)
2 heads radicchio (about 1 pound in all)

Instructions

In a large frying pan, toast the walnuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Remove the nuts from the pan and chop them into fairly large pieces.
In the same pan, heat 1 tablespoon of the oil over moderate heat. Season the chicken breasts with 1/4 teaspoon each salt and pepper and add them to the pan. Cook the chicken until brown, about 5 minutes. Turn and cook until almost done, about 3 minutes longer. Cover the pan, remove from the heat, and let steam for 5 minutes. Remove the chicken breasts from the pan. When they are cool enough to handle, cut the chicken breasts into bite-size pieces.
Meanwhile, in a glass or stainless-steel bowl, whisk together the vinegar, sour cream, 1/8 teaspoon salt, and the remaining 1/4 teaspoon pepper. Add the remaining 5 tablespoons of oil slowly, whisking. Add the Roquefort and stir just to combine, leaving the dressing chunky.
In a large glass or stainless-steel bowl, toss the lettuce and the radicchio with half the dressing. Put the salad on plates. Top the salads with the chicken. Spoon the remaining dressing over the chicken and then sprinkle with the nuts.

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