Lunch: Greens-Filled Ravioli with Walnuts

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts

Health benefits of Greens-Filled Ravioli with Walnuts

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. 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

3/4 lb Swiss chard, stems and thick center ribs discarded (4 cups)
1/4 lb escarole (2 cups)
1 medium onion, finely chopped
2 tablespoons olive oil
1 tablespoon minced garlic
1/4 cup dried currants
1 teaspoon finely grated fresh lemon zest
1 1/2 tablespoons fresh lemon juice
1/4 cup grated parmesan
32 wonton or gyoza wrappers (square or round)
3 tablespoons unsalted butter
1/3 cup finely chopped walnuts
1 tablespoon chopped fresh flat-leaf parsley

Instructions

Cook Swiss chard in a large pot of boiling salted water 5 minutes, then transfer to a colander, reserving boiling water in pot. Rinse chard under cold water. Blanch escarole in same boiling water 3 minutes, then drain in colander and rinse with cold water. Squeeze excess water from greens with your hands and cut into 3/4-inch pieces.
Cook onion in oil in a 10-inch heavy skillet over moderately high heat, stirring occasionally, until pale golden. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add greens and currants and cook, stirring, until any liquid is evaporated. Stir in zest, juice, parmesan, and salt to taste.
Cool to room temperature.
Working with 1 wrapper at a time and keeping remaining wrappers in plastic wrap, mound 1 teaspoon filling in center. Moisten edges of wrapper with water and fold wrapper in half over filling, pressing down around filling to force out air. Seal edges well, pressing them together with your fingertips. Arrange ravioli as filled in 1 layer on a wax paper–lined baking sheet and keep covered with plastic wrap.
Heat butter in a 12-inch nonstick skillet over moderate heat until foam subsides, then cook walnuts, stirring occasionally, until fragrant and golden, about 3 minutes. Remove from heat and season with salt.
Cook ravioli in a 5-quart pot of boiling salted water 2 minutes and transfer with a slotted spoon to skillet with walnuts. Reserve 1 cup pasta cooking liquid. Add parsley and salt and pepper to taste to ravioli and toss to coat over moderately high heat, adding enough cooking liquid, 1/4 cup at a time, to keep ravioli from sticking together.

Share Greens-Filled Ravioli with Walnuts