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These oatmeal cookies are loaded with spices, plump raisins, and topped with a brown butter icing.
This recipe includes superfoods such as:
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). 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?
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.
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.
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.
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.
You might wonder, "How can I include walnuts in my meals?" Here are some ideas:
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.
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.
2 1/2 cups quick-cooking oatmeal
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
1 teaspoon nutmeg, freshly ground
1 teaspoon baking powder
1 teaspoon ground ginger
1/2 teaspoon salt
1 teaspoon baking soda
1 3/4 cups all-purpose flour
1/2 cup buttermilk
2 eggs
1 1/2 cups light brown sugar, packed
1/2 cup vegetable shortening
1/2 cup butter, softened, plus 1/2 cup for frosting
1 cup raisins
1 1/2 cups chopped walnuts
2 teaspoons vanilla extract
3 cups powdered sugar, sifted
3 or 4 tablespoons water
Preheat oven to 350 °. Grease one or more cookie sheets. Using an electric mixer, cream together 1/2 cup butter, shortening, and sugar in a bowl until fluffy. Add eggs and beat until mixture is light in color. Add buttermilk. Sift together flour, baking soda, salt, baking powder, ginger, nutmeg, cinnamon, cloves and allspice; stir into creamed mixture. Fold in oatmeal, raisins, walnuts and 1 teaspoon vanilla, blending well. Drop by rounded teaspoons onto cookie sheet. Bake for 12 to 15 minutes. Drizzle with Brown Butter Icing. Makes About 5 dozen cookies.
Brown Butter Icing
In a small saucepan heat 1/2 cup butter over medium heat until golden brown, stirring occasionally. Remove saucepan from heat; stir in 3 cups sifted powdered sugar and 1 teaspoon vanilla. Stir in enough water (3 to 4 tablespoons) to make an icing of drizzling consistency. Drizzle on warm cookies.
Serving Size: 0
Amount Per ONE Serving | ||
---|---|---|
Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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