Lunch: Sliced Chipotle Turkey Breast With Pomegranate Cranberry Relish and Polenta

This recipe includes superfoods such as:

Cinnamon, Cranberries, Honey

Health benefits of Sliced Chipotle Turkey Breast With Pomegranate Cranberry Relish and Polenta

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.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 full or 2 split skin-on boneless turkey breasts
1 stick butter, softened
2 tablespoons honey
2 tablespoons pureed chipotle peppers in adobo sauce
Kosher salt and freshly ground black pepper
One 12-ounce bag fresh cranberries
1 cup sugar
1 cinnamon stick
1 strip orange rind
1 pomegranate
1 jalapeno, seeded and finely chopped
1/2 red onion, finely chopped 2 cups chicken stock, plus 1 cup if reheating for a make-ahead meal
1 cup milk
1 cup quick-cooking polenta
1 cup grated manchego cheese

Instructions

Preheat the oven to 350 degrees F. Place the turkey on a baking rack over a baking sheet. Combine 6 tablespoons of the butter with 1 tablespoon of the honey and the chipotle puree, and slather over the turkey breast, sprinkling liberally with salt and black pepper. Roast the turkey, 1 hour 15 minutes. Meanwhile, place the cranberries in a pot with the sugar, a pinch salt, the cinnamon, orange peel and 1 cup water. Bring to a boil and cook until all the berries pop and the sauce thickens, 15 minutes. Let cool. Peel the pomegranate in a bowl of water and separate and drain the seeds. Stir the pomegranate seeds, jalapenos and onions into the sauce. Bring the stock and milk to a boil, and then whisk in the polenta until it thickens. Stir in the remaining butter, some salt and black pepper, the remaining honey and the cheese. Serve the sliced turkey with the cranberry-pomegranate relish, chilled or at room temperature, with the polenta alongside. Cook's Note: For a make-ahead meal, cool the roasted turkey and store. To reheat, place the turkey in a low baking dish with 1 cup chicken stock and loosely cover with foil. Reheat at 350 degrees F, 20 to 25 minutes, and then crisp up the skin under the broiler. Leftover turkey can be used for other recipes, such as Mexican Chorizo and Turkey Chili.

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