Dinner: Spaghetti With Tomato and Walnut Pesto

Recipe by Andy Baraghani Basil is a mere garnish in this nutty, cheesy, peak-season pesto sauce.

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts, Basil

Health benefits of Spaghetti With Tomato and Walnut Pesto

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. 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

2/3 cup walnuts
2 pints cherry tomatoes, halved
2 tablespoons plus 1/3 cup olive oil, plus more for drizzling
Kosher salt
6 oil-packed anchovies, coarsely chopped
2 garlic cloves, coarsely chopped
1 teaspoon finely grated lemon zest
1/4 teaspoon crushed red pepper flakes
1/2 ounce Parmesan, finely grated (about 1/2 cup), plus more for serving
1 teaspoon freshly ground black pepper
12 ounces spaghetti
1/2 cup (packed) basil leaves

Instructions

Preheat oven to 350 °F. Toast walnuts on a rimmed baking sheet, tossing once, until slightly darkened, 8 –10 minutes. Let cool.
Heat broiler. Toss tomatoes with 2 Tbsp. oil on a rimmed baking sheet; season with salt. Broil, tossing once, until tomatoes are blistered and have released some of their liquid, 5 –7 minutes. Let cool.
Pulse anchovies, garlic, lemon zest, red pepper flakes, and 1/2 oz. Parmesan in a food processor until finely ground. Add walnuts and half of tomatoes, then, with motor running, stream in 1/3 cup oil; process just until combined. Season with salt. Transfer pesto to a large bowl and stir in black pepper.
Cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente. Drain, reserving 1/2 cup pasta cooking liquid.
Transfer pasta to bowl with pesto and add a splash of pasta cooking liquid. Toss, adding more cooking liquid as needed, until sauce coats pasta. Add basil and remaining tomatoes.
Divide among bowls; top with more Parmesan and black pepper and drizzle with oil.