Lunch: Baked Samosas with Tamarind Chutney

This recipe includes superfoods such as:

Cranberries, Brown Rice

Health benefits of Baked Samosas with Tamarind Chutney

Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries.

Cranberries: The Unsung Hero in PCOS Management

Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is often a journey filled with trials and experiments. Amidst the vast spectrum of dietary recommendations, a certain ruby-red fruit emerges as a potential powerhouse: the humble cranberry.

Understanding Cranberries:

Native to North America, cranberries are tiny, tart berries packed with nutrients. They are most commonly known for their ability to support urinary tract health. However, their benefits extend far beyond that, making them a valuable addition to the diet of those managing PCOS.

• 1. Rich in Antioxidants: Cranberries boast a high concentration of antioxidants, especially proanthocyanidins. These compounds can combat oxidative stress, which has been linked to insulin resistance, a common concern for those with PCOS.
• 2. Natural Anti-Inflammatory: Inflammation is often silently associated with PCOS. The anti-inflammatory properties of cranberries can potentially aid in reducing systemic inflammation, indirectly supporting hormonal balance.
• 3. Supports Gut Health: A healthy gut can influence hormonal balance. The fibers and phytonutrients in cranberries promote a balanced gut microbiome, fostering good digestive health.
• 4. Low Glycemic Fruit: Dietary recommendations for PCOS often stress the importance of low glycemic index (GI) foods to maintain steady blood sugar levels. Cranberries fit the bill perfectly, allowing for a sweet treat without the blood sugar spike.

Incorporating Cranberries into Your Diet:

While cranberry juice is widely available, it's essential to opt for unsweetened versions to avoid added sugars. Fresh cranberries can be added to salads, smoothies, or baked goods. Dried cranberries, preferably unsweetened or minimally sweetened, can be a delicious addition to oatmeal, granolas, or as a simple snack.

PCOS management requires a multifaceted approach, and nutrition stands as one of its cornerstones. By integrating cranberries into a balanced diet, individuals with PCOS can harness their benefits, taking a flavorful step towards better health. As with all dietary changes, it's always a good practice to consult with a healthcare professional or nutritionist to ensure the best choices for individual health needs.

Brown rice is 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.

Ingredients

Pastry
1 cup whole wheat flour
1/8 teaspoon kosher salt
1/8 teaspoon cumin seeds
2 tablespoons grapeseed oil
1/4 cup water, at room temperature
Filling
1 1/2 cups canned chickpeas, drained and rinsed
1 cup cooked brown rice
1/4 cup dried cranberries
1 tablespoon garam masala
1 tablespoon tamarind pulp*
1 tablespoon coriander seeds, crushed by hand
1 teaspoon red chile flakes
1 tablespoon finely chopped fresh ginger
Pinch cumin seeds
Pinch kosher salt
Tamarind Chutney, recipe follows
*Can be found at specialty Asian or Indian markets.
Tamarind Chutney
1/4 cup tamarind pulp*
1/3 cup warm water
1 tablespoon brown sugar
1/4 teaspoon coriander powder*
1/8 teaspoon paprika
Kosher salt and freshly ground black pepper
*Can be found at specialty Asian or Indian markets.

Instructions

For the pastry: Combine the flour, salt, cumin seeds, and oil, in a medium bowl. Mix until the oil is evenly distributed. Mix in the water, and knead for 2 to 3 minutes, or until it is smooth and has the consistency of bread dough. Set aside while you prepare the filling. For the filling: In a large bowl, add the chickpeas, brown rice, cranberries, garam masala, tamarind pulp, coriander, chile flakes, ginger, cumin seeds, and salt, to taste, and mix until the garam masala is evenly distributed. Preheat the oven to 425 degrees F. Divide the dough into 4 pieces and roll each into a smooth ball. Using your hands, form each ball into a flat disk. Dust a working surface with flour so the dough doesn't stick, and using a lightly-floured rolling pin, roll a disk into a thin patty (like a tortilla) and cut the circle in half. Take one of the half circles and make a cone shape starting at the center of the cut side to make the point of the cone and then wet the edges with a little water to glue the overlapping the edges together. Put 1/3 cup of filling into the cone, moisten the top of the inside edges and close the cone, pressing the edges to seal it. Brush with grapeseed oil on each side of the samosa and then place it on a baking sheet. Repeat the process to make 8 samosas. Place the samosas in the oven, and bake for 20 to 25 minutes, or until the samosas are nicely browned. Serve with the Tamarind Chutney.
Combine the tamarind pulp and warm water in a bowl, and let it soak for 10 minutes. Use a fork to separate the seeds and the pulp. Strain the mixture into a bowl, using a rubber spatula to force it through the sieve, and then mix the strained pulp with the brown sugar, coriander, and salt, and pepper, to taste, until combined.