Apple-Pecan Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/3 second spray butter cooking spray
- 1/4 cup canola oil
- 2 large eggs
- 1 cup whole wheat flour
- 1 Golden Delicious apple
- 3/4 cup buttermilk
- 1/2 tsp cinnamon
- 1/2 tsp salt
- 1 tsp vanilla
- 1/4 cup chopped pecans
- 1 tsp baking soda
- 1 cup brown sugar
- 1 cup all purpose flour
Instructions
- Pre-heat oven to 400 °F (200 °C). Coat a 12 cup muffin pan with spray.
- In a small bowl, mix 2 tablespoons of brown sugar with pecans and cinnamon. Set aside.
- In a medium bowl, whisk both flours, baking soda and salt.
- In a large bowl whisk remaining brown sugar and oil until combined. Add eggs one at a time, whisking to incorporate completely. Add vanilla.
- Stir into large bowl flour mixture, 1/2 at a time, alternating with buttermilk until just combined.
- Pour mixture into muffin pan, filling each 2/3 full. Top with pecan cinnamon mixture. Bake for 20 minutes or until toothpick comes out clean.
- Note: inspired by a Ellie Krieger recipe.
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 Apple-Pecan Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
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 Apple-Pecan 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.
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).
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