Dessert: Blackberry Cheesecake Squares

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Blackberry Cheesecake Squares

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

Crust
10 ounces, weight (2 Sleeves) Graham Crackers
1/2 cup Pecans Or Walnuts
1/2 cup Butter, Melted
1 teaspoon Vanilla Extract
Filling
3 packages (8 Ounces Each) Cream Cheese, Softened
1-1/2 cup Sugar
1-1/2 teaspoon Vanilla Extract
4 whole Eggs
1/2 cup Sour Cream
Topping
4 cups Blackberries
1 cup Sugar
1/4 cup Water
2 Tablespoons Cornstarch
4 Tablespoons Water

Instructions

Preheat the oven to 350 degrees. Place a 9 x 13 inch pan (or other ovenproof pan) of hot water into the bottom rack.
For the crust, line a separate 9 x 13 inch baking pan with foil. Spray with cooking spray. Add the graham crackers and pecans to the bowl of a food processor. Pulse them until they're fine crumbs. Drizzle in melted butter, pulsing until it's all incorporated. Pulse in the vanilla. Pour the crumbs into the prepared pan and press the crumbs firmly into an even layer. Set aside.
Beat cream cheese, sugar, and vanilla together until smooth. Add eggs one at a time, beating after each addition. Add sour cream and beat until incorporated.
Pour the filling into the crust and smooth the surface. Bake for 45 minutes, then turn off the oven and leave the door closed for an additional 10 minutes. Finally, open the door halfway and leave it in the oven for an additional 10 minutes. Remove the cheesecake and let it cool completely.
For the topping, add blackberries, sugar, and 1/4 cup water to a saucepan. Bring it to a boil and cook until the juices thicken slightly, about 4-5 minutes. In a small bowl, mix the cornstarch with 4 tablespoons water to make a slurry, then add it to the berries. Let it boil for another 1 to 2 minutes, then turn off the heat and allow to cool.
Pour the blackberries over the cheesecake and place the pan into the fridge to chill and set for at least 2 hours. When ready to serve, remove the cheesecake from the pan by lifting the edges of the foil. Peel back the foil and use a long serrated knife to cut cheesecake into squares.