Lunch: Pumpkin-Cranberry Muffins Recipe | Myrecipes

Recipe by Heather McRae, Jacksonville, Florida Canned pumpkin offers the same health benefits as fresh, but is a little more convenient. It contributes both color and moistness to these fruit-filled muffins.

This recipe includes superfoods such as:

Cinnamon, Cranberries

Health benefits of Pumpkin-Cranberry Muffins Recipe | Myrecipes

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).

Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries.

Cranberries: The Unsung Hero in PCOS Management

Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is often a journey filled with trials and experiments. Amidst the vast spectrum of dietary recommendations, a certain ruby-red fruit emerges as a potential powerhouse: the humble cranberry.

Understanding Cranberries:

Native to North America, cranberries are tiny, tart berries packed with nutrients. They are most commonly known for their ability to support urinary tract health. However, their benefits extend far beyond that, making them a valuable addition to the diet of those managing PCOS.

• 1. Rich in Antioxidants: Cranberries boast a high concentration of antioxidants, especially proanthocyanidins. These compounds can combat oxidative stress, which has been linked to insulin resistance, a common concern for those with PCOS.
• 2. Natural Anti-Inflammatory: Inflammation is often silently associated with PCOS. The anti-inflammatory properties of cranberries can potentially aid in reducing systemic inflammation, indirectly supporting hormonal balance.
• 3. Supports Gut Health: A healthy gut can influence hormonal balance. The fibers and phytonutrients in cranberries promote a balanced gut microbiome, fostering good digestive health.
• 4. Low Glycemic Fruit: Dietary recommendations for PCOS often stress the importance of low glycemic index (GI) foods to maintain steady blood sugar levels. Cranberries fit the bill perfectly, allowing for a sweet treat without the blood sugar spike.

Incorporating Cranberries into Your Diet:

While cranberry juice is widely available, it's essential to opt for unsweetened versions to avoid added sugars. Fresh cranberries can be added to salads, smoothies, or baked goods. Dried cranberries, preferably unsweetened or minimally sweetened, can be a delicious addition to oatmeal, granolas, or as a simple snack.

PCOS management requires a multifaceted approach, and nutrition stands as one of its cornerstones. By integrating cranberries into a balanced diet, individuals with PCOS can harness their benefits, taking a flavorful step towards better health. As with all dietary changes, it's always a good practice to consult with a healthcare professional or nutritionist to ensure the best choices for individual health needs.

Ingredients

1 1/2 cups all-purpose flour (about 6 3/4 ounces)
1 teaspoon baking soda
3/4 teaspoon ground ginger
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground cloves
1 cup granulated sugar
1 cup canned pumpkin
1/2 cup low-fat buttermilk
1/4 cup packed light brown sugar
2 tablespoons canola oil
1 large egg
2/3 cup sweetened dried cranberries, chopped (such as Craisins)
Cooking spray

Instructions

Preheat oven to 375 °.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and next 5 ingredients (though cloves); stir well with a whisk.
Combine granulated sugar and next 5 ingredients (through egg) in a large bowl; beat with a mixer at medium speed until well blended (about 3 minutes). Add flour mixture to sugar mixture; beat at low speed just until combined. Fold in cranberries.
Place 12 paper muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into prepared cups. Bake at 375 ° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack.

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