Soup: Sweet Potato Stew

Delicious and filling stew, perfect for a cold winter evening that's low cal and low fat.

This recipe includes superfoods such as:

Cinnamon, Cranberries

Health benefits of Sweet Potato Stew

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 tbsp canola oil
4 cloves garlic
2 cups chopped onion
1/2 tsp paprika
1/2 tsp cayenne
2 tsps leaves oregano
1 tsp cinnamon
1/2 tsp cumin
1/2 tsp salt
1/2 tsp pepper
2 medium green peppers
1 lb carrots
1/2 lb sweet potato
15 oz crushed tomato
14 1/2 oz diced tomatoes
1 1/2 tbsps cocoa
1/3 cup whole cranberries
2 cups water

Instructions

1. Heat oil in very large saucepan.

2. Add garlic and onions and stir for 2 minutes.

3. .Add spices and stir for another minute.

4. Shred carrots. Cut sweet potatoes into chunks. Dice green peppers

5. Add the vegetables, except for the tomatoes, and stir 1 minute.

6. Add diced tomatoes, crushed tomatoes, cocoa and cranberries.

7. Add water, bring to a boil, cover and let simmer for an hour, stirring occasionally.

8. For the last 15 minutes take off the cover. Enjoy!

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