Dessert: Marbled Pumpkin Cheesecake with a Brownie Crust

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Marbled Pumpkin Cheesecake with a Brownie Crust

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

4 tablespoons unsalted butter
2 ounces bittersweet chocolate, coarsely chopped
1/4 cup sugar
1 large egg, lightly beaten
1/4 cup all-purpose flour
1/2 teaspoon baking powder
1/8 teaspoon salt
1/4 cup finely chopped walnuts

Instructions

Preheat the oven to 325 °. Lightly butter a 9-inch springform pan. In a medium saucepan, melt the butter with the chopped chocolate over low heat, stirring constantly. Remove the melted chocolate mixture from the heat and let it cool slightly, then stir in the sugar and the lightly beaten egg until blended.
In a small bowl, whisk the flour with the baking powder and salt. Add the dry ingredients to the melted chocolate mixture. Stir the chopped walnuts into the brownie batter. Spread the batter in the prepared springform pan and smooth the surface with a spatula. Bake for 10 minutes, or until risen and dry to the touch. Let cool completely. Wrap the outside of the pan in a large sheet of foil. Leave the oven on.
In a medium glass bowl, melt the chopped chocolate in a microwave oven on high for about 1 minute, stirring halfway through. In a large bowl, using an electric mixer, beat the cream cheese until smooth. Add the sugar and beat until light and fluffy. Add the eggs, 1 at a time, beating well between additions. Beat in the cornstarch and vanilla. Add 1 cup of the cheesecake batter to the melted chocolate and stir until well blended. Beat the pumpkin puree and the cinnamon, nutmeg and cloves into the remaining cheesecake batter.
Pour three-fourths of the pumpkin cheesecake batter over the brownie crust. Pour the chocolate batter on top of the pumpkin cheesecake batter. If the chocolate batter is too thick to pour easily, heat it in a microwave oven on high for 10 seconds. Spoon the remaining pumpkin cheesecake batter on top of the chocolate batter. Use a table knife to make a few decorative swirls: Do not overswirl.
Set the springform pan in a medium roasting pan. Add enough hot water to the roasting pan to reach halfway up the side of the springform pan. Bake the pumpkin cheesecake in the hot water bath in the center of the oven for 1 1/2 hours, or until it is firm around the edges but slightly jiggly in the center. Turn the oven off, prop the door several inches open and let the cheesecake stand in the water bath in the warm oven for 1 hour, or until it is completely set.
Remove the marbled pumpkin cheesecake from the water bath and refrigerate it until thoroughly chilled, at least 4 hours or overnight. Remove the foil and springform pan ring from the cheesecake. Carefully transfer the cheesecake to a platter, cut into wedges and serve.