Lunch: Apple-Crisp Baked Apples Recipe | MyRecipes

Stuff cored apples with a sugar-and-spice filling and bake for a fruity fall dessert. Serve with a scoop of creamy vanilla ice cream.

This recipe includes superfoods such as:

Cinnamon, Apples, Nuts, Walnuts

Health benefits of Apple-Crisp Baked Apples Recipe | MyRecipes

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). 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

1/3 cup walnuts, chopped medium fine
1/3 cup pecans, chopped medium fine
1/4 cup firmly packed dark brown sugar
1/4 teaspoon salt
1/4 teaspoon cinnamon
1/4 teaspoon ground cardamom
1/4 cup rolled oats
4 tablespoons cold butter, cut into small cubes
6 medium Pink Lady or Jazz apples, or other firm baking variety
1 1/2 cups apple cider

Instructions

Preheat oven to 350 º. In a small bowl combine walnuts, pecans, sugar, salt, cinnamon, cardamom, and oats. Add butter cubes and toss to combine.
Peel the top third of each apple and, using a melon baller, scoop out the stem and enough of the core so that the walls of the apple are about 1/2 in. thick. Take care, however, not to break through the bottom of the apple, or the filling will leak out when baking. Make the hole a bit wider at the top.
Using a small spoon or your fingers, generously stuff each apple; mound extra filling on top.
Put the filled apples in a 2-qt. baking dish. Pour cider into the pan around the apples, cover the dish with foil, and bake 45 minutes. Remove foil and bake, basting every 15 minutes, for an additional 30 to 45 minutes, until apples are easily pierced with a sharp knife (they may split open a bit at the bottom). Serve apples drizzled with the sauce from the pan and with a scoop of vanilla ice cream alongside.
Note: Nutritional analysis is per serving.