Lunch: Pork Walnut Stuffing with Squash and Sage

Recipe by Katherine & Ryan Harvey When we opted to cut out grains from our diet, one of the hardest things to give up was, strangely enough, stuffing—the kind you eat with Thanksgiving dinner. Most stuffing is made with bread crumbs, and that just wouldn

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Pork Walnut Stuffing with Squash and Sage

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 medium butternut squash or pumpkin, halved, seeds removed and reserved
2 tablespoons ghee or olive oil
Sea salt as needed
A few pinches freshly ground pepper
1 cup Turkey Bone Broth or Chicken Bone Broth
Reserved squash seeds
3 carrots, peeled and diced
1 onion, peeled and diced
3 garlic cloves, minced
2 pounds ground pork
1/2 cup almond flour
1 cup walnuts, toasted
1 teaspoon chopped fresh rosemary
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh sage
2 eggs, beaten

Instructions

Preheat the oven to 400 °F.
Rub the flesh of the squash with 1 tablespoon of the ghee or oil and season with a couple of pinches of sea salt and black pepper. On a baking sheet, place the squash halves, flesh side down, and add the broth to the sheet. Cover with aluminum foil and bake for 40 to 50 minutes, until the squash is knife-tender.
While the pumpkin cooks, clean the seeds. Toss with the remaining 1 tablespoon ghee or oil and a pinch of sea salt and bake for 10 to 12 minutes, until browned, remove from the oven and process in the food processor until finely ground.
In a cast-iron skillet or sauté pan, combine the carrots, onion, garlic, and a pinch of sea salt. Sweat the veggies, stirring occasionally, until the onions are translucent. Transfer to a large mixing bowl.
When the squash is done, remove it from the oven and reserve the cooking broth from squash in a small saucepan; scrape the flesh from the squash skin. Place the saucepan of the reserved cooking broth over medium heat and reduce by three quarters. Transfer the squash flesh to the bowl with the pork and vegetables. Add the almond flour, walnuts, squash seeds, herbs, eggs, and reduced cooking broth and mix thoroughly to combine.
Spread the stuffing out on a baking sheet and bake for 25 minutes, or until the pork is fully cooked through. Remove from the oven and serve immediately.
Store any leftovers, refrigerated, for up to 1 week.

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