Breakfast: Ricotta Crêpes with Honey, Walnuts and Rose

This recipe includes superfoods such as:

Cinnamon, Lemon, Honey, Nuts, Walnuts

Health benefits of Ricotta Crêpes with Honey, Walnuts and Rose

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). 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.

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.

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

1/4 cup walnuts, finely chopped
1 cup all-purpose flour, sifted
1/4 teaspoon kosher salt
2/3 cup whole milk
6 tablespoons water
3 large eggs
1 cup plus 2 tablespoons mascarpone cheese
1 cup plus 2 tablespoons ricotta cheese
2 teaspoons finely grated lemon zest
1/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 cup confectioners’ sugar, plus more for dusting
2 1/4 teaspoons rosewater
6 tablespoons unsalted butter
2 tablespoons extra-virgin olive oil
3 tablespoons honey
1 teaspoon fresh lemon juice
2 teaspoons edible dried rose petals

Instructions

Preheat the oven to 350 °. Spread the chopped walnuts on a baking sheet and toast in the oven for 7 to 8 minutes, until browned and fragrant. Transfer to a plate to cool.
In a medium bowl, whisk together the flour and salt. Whisk in the milk, water and 2 eggs until a smooth batter forms. Set aside while you make the filling.
In a medium bowl, combine the mascarpone, ricotta, toasted walnuts, lemon zest, cinnamon and allspice. Stir in the 1/4 cup of confectioners’ sugar, 2 teaspoons of rosewater and the remaining egg until smooth. Refrigerate the filling while you make the crêpes.
In a nonstick 6-inch skillet, melt 1/2 tablespoon of the butter over moderately high heat. Pour 2 tablespoons of the batter into the skillet, immediately swirling the pan to evenly cover the bottom. Cook until set, about 45 seconds. Flip the crêpe and cook until lightly browned on the bottom, about 45 seconds more. Transfer the cooked crêpe to a work surface and repeat with the remaining butter and batter to make 11 more crêpes.
Brush a 12-by-8-inch baking dish with 1 tablespoon of the olive oil. Spoon 3 tablespoons of the filling into the center of a crêpe, fold in the sides and roll up into a tight tube. Transfer to the baking dish, seam side down. Repeat with the remaining crêpes and filling, fitting the crêpes in the baking dish snugly in a single layer. Brush with the remaining 1 tablespoon of olive oil and bake for 25 minutes, until the crêpes are light golden brown and the filling is warmed through.
Meanwhile, in a small saucepan, combine the honey and lemon juice with the remaining 1/4 teaspoon of rosewater and warm over moderate heat. Drizzle the honey mixture evenly over the crêpes, then lightly dust with confectioners’ sugar and sprinkle with the rose petals. Serve the crêpes warm or at room temperature.