Dessert: Strawberry Tarts with Ginger-Nut Crust

Recipe by Sarah Britton Britton uses agave syrup to sweeten this nutty crust.

This recipe includes superfoods such as:

Lemon, Nuts, Agave, Walnuts

Health benefits of Strawberry Tarts with Ginger-Nut Crust

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. 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. Agave, a sweetener derived from the core of the agave plant, is frequently highlighted in nutritional discussions due to its notably low glycemic index (GI) rating. With a GI score of just 17, it stands out from many other natural sweeteners and sugars that often have higher GI values. For those unfamiliar with the term, the glycemic index is a measure that ranks foods based on how significantly they raise blood glucose (sugar) levels after consumption. Foods with a lower GI value are absorbed more slowly and cause a more gradual rise in blood sugar levels, which is particularly crucial for individuals managing conditions like PCOS (Polycystic Ovary Syndrome).

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

2 teaspoons coconut oil, melted, plus more for pan
2 cups pecans, walnuts, or almonds
5 tablespoons agave syrup (nectar), divided
2 tablespoons whole wheat flour
1 teaspoon ground ginger
1/2 teaspoon fine sea salt
1 pound fresh strawberries, hulled, sliced
1 teaspoon fresh lemon juice
1 vanilla bean, split length wise
Special Equipment: A 12-cup muffin pan

Instructions

Lightly brush muffin cups with coconut oil. Set aside. Pulse nuts in a food processor until coarsely ground. Add 3 tablespoons agave syrup, flour, ginger, salt, and 2 teaspoons coconut oil. Process until coarse dough forms. Gather into a ball. Press 1 heaping tablespoon dough firmly onto bottom and up sides of each muffin cup. Chill for 1 hour.
Preheat oven to 350 °F. Bake crusts until firm and golden around edges, 8-10 minutes. Let cool in pan on a wire rack for at least 10 minutes before removing. DO AHEAD: Can be made 1 day ahead. Let cool completely; store airtight at room temperature.
Place strawberries, lemon juice, and remaining 2 tablespoons agave syrup in a medium bowl; scrape in vanilla seeds (save bean for another use). Stir well, crushing a few berries to release their juices.
Using a spatula or butter knife, remove tart shells from pan and fill with strawberry mixture. Serve immediately.