Dessert: Dried-Fruit Mincemeat Pie

This recipe includes superfoods such as:

Cinnamon, Cranberries, Apples

Health benefits of Dried-Fruit Mincemeat Pie

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.

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 1/2 cups mixed dried fruit such as pears, apricots, apples, prunes, peaches, and figs (about 3/4 pound total)
1/2 cup pitted dates
1/2 teaspoon cinnamon
1/2 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon salt
1/3 cup sugar
1/2 cup dried cranberries (about 3 ounces)
2 cups plus 2 tablespoons water
1 tablespoon cornstarch
2 tablespoons brandy
2 recipes pastry dough 3/4 cup pecans (about 3 ounces)
1/2 tablespoon water
1 large egg yolk
1 tablespoon sugar

Instructions

In a food processor coarsely chop mixed dried fruit and dates with spices, salt, and sugar. In a heavy saucepan combine dried-fruit mixture, cranberries, and 2 cups water and cook at a bare simmer, stirring occasionally, 10 minutes, or until fruit is tender (mixture will be very thick). In a small bowl stir together cornstarch and 2 tablespoons water until combined well. Stir cornstarch mixture into dried-fruit mixture and simmer, stirring frequently, 2 minutes. Stir in brandy and cool mincemeat. Mincemeat may be used immediately but will improve in flavor if kept, covered and chilled, at least 1 day and up to 1 week. Bring mincemeat to room temperature before proceeding.
Preheat oven to 375 °F.
Keeping remaining dough chilled, on a lightly floured surface with a floured rolling pin roll out half of dough into a 13-inch round (about 1/8 inch thick). Fit round into a 9-inch (1-quart) glass pie plate and trim edge, leaving a 1/2-inch overhang. Chill shell, covered, 30 minutes, or until firm.
Coarsely chop pecans and in a shallow baking pan toast in middle of oven until a shade darker, about 4 minutes. Stir pecans into mincemeat and spoon into shell, smoothing top. Roll out remaining dough 1/8 inch thick and arrange over filling. Trim dough, leaving a 3/4-inch overhang, and fold overhang under edge of bottom shell, pressing to seal. Crimp edge decoratively.
In a small bowl whisk together 1/2 tablespoon water and yolk and lightly brush crust with egg wash. Sprinkle crust with sugar and with a knife cut several steam vents.
Bake pie in middle of oven until crust is golden, 30 to 35 minutes, and transfer to a rack to cool. Pie may be made 8 hours ahead and kept at room temperature. Serve pie warm or at room temperature.