Lunch: Cinnamon Rolls

Recipe by Stephanie Knewasser See how to make simple cinnamon rolls using your bread machine.

This recipe includes superfoods such as:

Cinnamon, Nuts, Walnuts

Health benefits of Cinnamon Rolls

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). 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

1/2 cup milk
1/2 cup water
2 tablespoons butter
3/4 teaspoon salt
3 cups all-purpose flour
2 1/4 teaspoons active dry yeast
1/4 cup white sugar
1 egg
3 tablespoons softened butter
3/4 teaspoon ground cinnamon
1/3 cup white sugar
1/3 cup raisins (optional)
1/3 cup chopped walnuts (optional)
1 cup confectioners' sugar
1 1/2 tablespoons melted butter
1/4 teaspoon vanilla extract
1 1/2 tablespoons milk

Instructions

In saucepan, heat 1/2 cup milk, water, and 2 tablespoons butter until very warm. Place milk mixture, salt, flour, yeast, sugar, and eggs in the pan of the bread machine in the order suggested by the manufacturer. Select the Dough cycle. Press Start.
Once Dough cycle is complete, remove the dough from the bread machine and punch down. On a floured surface, roll into a large rectangle. Smear with the softened butter. Combine the cinnamon and 1/3 cup sugar. Sprinkle over the rectangle. Generously sprinkle the raisins and/or chopped nuts over the top.
Roll the dough up into a log starting at the long side. Cut into 12 slices. Place the rolls cut side down into a 9x13-inch greased baking pan. Cover, and let rise in a warm place until almost doubled, about 30 minutes.
Preheat an oven to 375 degrees F (190 degrees C). Combine the confectioners' sugar, 1. 5 tablespoons melted butter, vanilla extract, and 1. 5 tablespoons milk into a thick frosting; set aside.
Bake rolls in preheated oven until golden, 20 to 25 minutes. Remove and allow to cool 10 minutes. Spread frosting over baked rolls and enjoy.

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