Lunch: Apple, Pear, and Cranberry Crisp Recipe | Myrecipes

Recipe by Robert Landolphi The tart and tangy cranberries complement the sweet apples and pears in this warm, streusel-topped delight. Try serving it à la mode as the grand finale of your Thanksgiving dinner.

This recipe includes superfoods such as:

Cinnamon, Lemon, Cranberries, Apples, Brown Rice

Health benefits of Apple, Pear, and Cranberry Crisp 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). 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.

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.

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full) Brown rice is 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.

Ingredients

1/3 cup granulated sugar
2 tablespoons cornstarch
1 tablespoon fresh lemon juice
1 tablespoon fresh orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 pound Fuji apples, peeled and thinly sliced
1 pound Bosc pears, peeled and thinly sliced
1/2 cup dried cranberries
Cooking spray
3.45 ounces brown rice flour (about 3/4 cup)
1 cup certified gluten-free old-fashioned rolled oats
1/2 cup packed brown sugar
6 tablespoons unsalted butter, melted
1 teaspoon vanilla extract
1/2 teaspoon salt

Instructions

Preheat oven to 375 °.
Combine first 6 ingredients in a medium bowl, stirring with a whisk. Add apples, pears, and cranberries, stirring to coat fruit. Pour mixture into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray.
Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a bowl, stirring to combine. Spoon flour mixture over fruit mixture. Bake at 375 ° for 45 minutes or until topping is golden brown. Cool 10 minutes.

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