Apple, Strawberry, and Mint Jam - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 lb. fresh strawberries
- 2 tsp. lemon zest
- 2 tbsp. lemon juice
- 2 Granny Smith apples
- 1/4 c. fresh mint
- 2 c. superfine sugar
- 3 tbsp. Ball RealFruit instant pectin (see Note)
Instructions
- In a bowl, toss together the strawberries, lemon zest and juice, and 1/4 cup sugar. Fold in the apples and mint and let sit for 15 minutes.
- In a medium bowl, whisk together 1 3/4 cups sugar and pectin. Sprinkle the sugar mixture over the fruit, then fold and stir constantly for 2 minutes. Using a potato masher, lightly crush the fruit mixture for 1 minute.
- Transfer to 8-ounce freezer-safe jars (about 3/4 cup per jar), leaving a 1/2-inch space at the top of each jar.
- Refrigerate for at least 3 days before serving or freeze for up to 1 year. If frozen, thaw in the refrigerator overnight before serving (once open, consume within 1 week).
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Apples.
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)
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