Dessert: No-Bake Apple Ice Cream Pie

Recipe by Ken Haedrich Well, almost no bake, because the graham cracker crust you buy for this might need to be prebaked. Here again is a pie the kids can make — and I've gone out of my way to keep it as simple as possible, so they can proceed without Mo

This recipe includes superfoods such as:

Lemon, Apples, Nuts, Walnuts

Health benefits of No-Bake Apple Ice Cream Pie

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. Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full) 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 large store-bought graham cracker crust
2 tablespoons unsalted butter
3 Golden Delicious apples, peeled, cored, and cut into 1-inch chunks
1/4 cup confectioners' sugar, sifted
1 1/2 tablespoons fresh lemon juice
One 12-ounce jar Dulce de Leche caramel topping
1 quart vanilla ice cream
1/2 cup chopped walnuts or pecans, toasted

Instructions

Read the package directions on the graham cracker crust and prebake if necessary. You can, of course, use your favorite homemade crust recipe, pressed into a 9-inch pie pan and prebaked. In either case, let the crust cool on a cooling rack while you prepare the apples.
Melt the butter in a large nonreactive skillet or sauté pan. Add the apples and cook, stirring, over medium heat until they're just about tender, 5 to 6 minutes. Stir in the confectioners' sugar and lemon juice, cook for another minute or so, and remove from the heat. Scrape the apples and their juice onto a large plate and let cool.
When the apples are almost cool, scrape them and their juice into the pie shell, spreading them evenly in the crust. Without measuring — that's the fun part, not measuring — slowly pour a little less than half of the bottle of caramel evenly over the apples. Put the pie shell in the freezer for 30 minutes to firm up the apples and caramel. When you do this, put the ice cream in the refrigerator to soften it.
After 30 minutes, spoon the softened ice cream over the apples, pressing it down and smoothing it out with the back of a fork. Now pour as much of the remaining caramel over the ice cream as you like. You can pour it in a spiral, a zigzag, or any decorative fashion you like. (Note to kids: you probably won't need to use all of the remaining topping, but you don't have to tell your parents I said that, if you don't want to.) Sprinkle the nuts over the top of the pie, then put the pie back in the freezer for 1 hour to firm it up. No cheating and taking it out before an hour is up. Slice and serve.