Lunch: Food for the Gods

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Food for the Gods

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

1-1/2 cup Butter, Melted And Then Cooled
8 ounces, weight Pitted Dates, Chopped Coarsely (around 1 1/2 Cups)
1-1/2 cup Walnuts, Chopped
1 cup Pecans, Chopped (optional)
2 cups All-purpose Flour
1/2 teaspoon Salt
1/4 teaspoon Baking Powder
3/4 cups Packed Brown Sugar
3/4 cups White Sugar
4 whole Eggs At Room Temperature
1 teaspoon Vanilla

Instructions

Preheat your oven to 350 degrees F.
2. Take 2 tablespoons of the melted butter and brush your pan (one 9x13 pan or two 8x8 pans), making sure to grease the sides as well.
3. Set the coarsely chopped dates, walnuts and pecans (if using) aside in a bowl. (If the dates you are using are too dry, you can soak them in a little bit of liquid. Make sure you drain them before mixing them in with the nuts.)
4. Sift the flour, salt, and baking powder into a bowl. Set aside.
5. Mix the remaining 1 1/4 cup melted butter and sugars until well incorporated.
6. Add the eggs one at a time, mixing well after each addition.
7. Add in the vanilla.
8. Reserve 1/4 cup of the flour mixture. Dredge the date and nut mixture with the reserved flour. Use more of the flour mixture if needed.
9. Mix in the rest of the flour mixture with the wet ingredients. Do this gently, by hand, until just incorporated.
10. Fold in dredged dates and nuts with the batter.
10. Pour the batter (it will be very thick) onto the buttered pan(s).
11. Bake for 30 or more minutes, until light golden brown. It can take up to 40 or so minutes to cook, so keep checking. The bars are done when a toothpick inserted in the center comes out with moist crumbs.
12. Let cool, and cut into squares or bars. Traditionally, these are then individually wrapped and either stacked in a gift basket, or simply served on a platter.
Store these in an airtight container. They will stay moist if wrapped tightly.