Snack: Grab 'n Go Cookies

This recipe includes superfoods such as:

Cinnamon, Cranberries

Health benefits of Grab 'n Go Cookies

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).

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.

Ingredients

1/4 cup high-fiber bran cereal twigs (recommended: Fiber One Original)
1/2 cup old-fashioned oats
1/4 cup plus 2 tablespoons whole-wheat flour
1/4 cup granulated no-calorie sweetener (recommended: Splenda)
2 tablespoons brown sugar (not packed)
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/8 teaspoon salt
2 teaspoons sugar-free French vanilla powdered creamer
1/3 cup pureed peaches
1/4 cup canned pure pumpkin
1/4 cup fat-free liquid egg substitute
1 tablespoon golden raisins
1 tablespoon dried sweetened cranberries

Instructions

Preheat the oven to 375 degrees F.
In a food processor or blender, grind cereal to a breadcrumb-like consistency. Transfer crumbs to a large bowl.
To the bowl, add oats, flour, sweetener, brown sugar, baking powder, cinnamon, salt, and powdered creamer. Mix well and set aside.
In a medium bowl, dissolve powdered creamer in 2 tablespoons hot water. Add all other wet ingredients (pureed peaches, pumpkin, and egg substitute) and stir until mixed well.
Add liquid mixture to dry ingredients and stir until completely blended. Chop raisins and cranberries and stir into the batter, evenly distributing and making sure they don't all stick together.
Spray a large baking sheet with nonstick spray and spoon batter into 4 evenly spaced circles with a 2-ounce ice cream scoop, if using. Spread batter out a bit with the back of a spoon.
Bake in the oven until tops of treats are just slightly crispy, 12 to 14 minutes. Allow to cool slightly on the sheet. Grab 'n go!
PER SERVING (1 cookie): 154 calories, 1. 5g fat, 166mg sodium, 32. 5g carbs, 5g fiber, 10. 5g sugars, 5g protein

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