Lunch: Bacon Cheddar Quick Bread with Dried Pears

Recipe by Dorie Greenspan Cut the bread into cubes to offer with aperitifs, or serve it cut into strips with a salad. It tastes best the day it's made. The day after, try it toasted and topped with butter. For best texture, make sure the dried pears you

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Bacon Cheddar Quick Bread with Dried Pears

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

5 bacon slices, chopped
1 cup coarsely grated extra-sharp cheddar cheese plus 1/2 cup 1/4-inch cubes extra-sharp cheddar cheese (about 6 ounces total)
1/2 cup finely chopped moist dried pears (about 3 1/2 ounces)
1/3 cup walnuts, toasted , chopped
1 tablespoon minced fresh sage
1 3/4 cups all purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
3 large eggs
1/3 cup whole milk
1/3 cup extra-virgin olive oil

Instructions

Position rack in center of oven and preheat to 350 °F. Generously butter 8 1/2 x 4 1/2 x 2 1/2-inch metal loaf pan. Cook bacon in large skillet over medium heat until crisp. Transfer bacon to paper towels to drain.
Combine bacon, all cheese, dried pears, walnuts, and sage in medium bowl. Whisk flour, baking powder, salt, and black pepper in large bowl to blend. Whisk eggs, milk, and olive oil in another medium bowl to blend. Pour egg mixture over flour mixture and stir just until dry ingredients are moistened. Add bacon-cheese mixture and stir until incorporated (dough will be very sticky). Transfer dough to prepared loaf pan; spread evenly.
Bake bread until golden on top and slender knife inserted into center of bread comes out clean, about 55 minutes. Cool bread in pan 5 minutes, then turn out onto rack and cool completely. DO AHEAD: Can be made 1 day ahead. Wrap in plastic, then foil, and store at room temperature.

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