Dessert: Chocolate-Walnut Meringue Pie Recipe | MyRecipes

Recipe by David Bonom Spreading the meringue over warm filling helps it adhere. Place plastic wrap over the filling to keep it warm while you make the meringue. Use a knife dipped in hot water to slice the pie. The crust is a bit crumbly, but you won't m

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Chocolate-Walnut Meringue Pie Recipe | MyRecipes

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 cups low-fat graham cracker crumbs (about 10 cookie sheets)
1/2 cup finely ground walnuts
1/4 cup butter, melted
Cooking spray

Instructions

Preheat oven to 350 º.
To prepare crust, combine the first 3 ingredients, tossing well. Press into the bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350 º for 15 minutes or until lightly browned. Cool completely on a wire rack.
To prepare filling, combine 3/4 cup sugar, cornstarch, and dash of salt in a medium saucepan; whisk in milk and chocolate. Bring to a boil over medium heat, stirring constantly. Cook 1 minute, stirring constantly. Remove from heat. Gradually add 1/2 cup chocolate mixture to egg yolks, stirring constantly with a whisk. Return egg mixture to pan. Cook over medium heat until thick (about 4 minutes), stirring constantly. Stir in 1 teaspoon vanilla. Spread mixture into prepared crust. Cover surface of chocolate mixture with plastic wrap.
Reduce oven temperature to 325 º.
To prepare meringue, place the egg whites, cream of tartar, and 1/4 teaspoon salt in a large bowl. Beat with a mixer at high speed until foamy. Add 1/2 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Add 1 teaspoon vanilla, beating just until blended. Remove plastic wrap from filling. Spread meringue evenly over filling, sealing to edge of crust.
Bake at 325 º for 25 minutes. Cool 1 hour on a wire rack. Chill for 3 hours or until pie is set.