Lunch: Grilled Pizza with Prosciutto, Blue Cheese and Walnuts

This recipe includes superfoods such as:

Nuts, Walnuts, Basil

Health benefits of Grilled Pizza with Prosciutto, Blue Cheese and Walnuts

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 lukewarm water (about 105 °-110 °)
1 teaspoon active dry yeast
1 teaspoon sugar
2 cups all-purpose flour, plus more for dusting
1 teaspoon Kosher salt
Olive oil, for greasing
1 cup tomato sauce
1 tablespoon tomato paste
1 teaspoon dried oregano
Semolina flour, for dusting
1/4 cup crumbled blue cheese
8 ounces thinly sliced prosciutto
1/4 cup chopped toasted walnuts
1 cup arugula
Torn basil leaves, for garnish

Instructions

In a small bowl, whisk the water with the yeast and sugar. Let sit until foamy, about 10 minutes.
Using a stand mixer fitted with the dough hook, mix the flour with the salt and the yeast mixture at moderate speed until a smooth dough forms, about 10 minutes. Oil a large bowl and transfer your dough to the bowl. Lightly cover the dough with a sheet of plastic wrap and let sit at room temperature until doubled in size, about 30 minutes.
Meanwhile, in a small bowl, whisk the tomato sauce and paste with the dried oregano. Season with salt.
Light a grill and oil the grate. Invert a baking sheet and dust with semolina. Divide the dough in half. On a lightly floured work surface and using a lightly floured rolling pin, roll out each piece of dough to a 12-inch round.
Working with one round of dough at a time, transfer to the prepared baking sheet and then carefully slide the dough directly onto the grill. Grill the pizza until it is lightly charred on the bottom, about 2 minutes. Flip the pizza and then spread some of the sauce on the crust, leaving a 1-inch boarder. Be careful not to use too much sauce or your pizza will get soggy. Top with half of the blue cheese, cover the grill and cook until the bottom of the dough is lightly charred and the cheese is beginning to melt. Transfer the pizza to a work surface and top with half of the prosciutto, walnuts, arugula and torn basil. Repeat with the remaining dough round and toppings. Slice the pizza and serve.

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