Lunch: Apple, Pear and Cranberry Tart Recipe | MyRecipes

This recipe includes superfoods such as:

Cranberries, Apples

Health benefits of Apple, Pear and Cranberry Tart Recipe | MyRecipes

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.

Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 cup fresh cranberries
1 cup confectioners' sugar
Pastry for 1 9-inch pie, homemade or store-bought
1 large or 2 medium Golden Delicious apples, peeled, halved, cored, thinly sliced
1 large Bosc pear, peeled, halved, cored, thinly sliced
1 tablespoon unsalted butter, cut into small pieces

Instructions

Pulse berries and sugar in a food processor until finely chopped. Transfer to a sieve set over a bowl. Drain for at least 30 minutes, or up to 2 hours. Reserve juices.
Preheat oven to 425 °F. Roll out dough on a lightly floured surface into an 11-inch round. Press into a 9-inch tart pan with removable bottom. Trim edges of dough. (You can prepare dough to this point up to 2 hours ahead; refrigerate.) Line dough with parchment; fill with pie weights. Bake until crust is firm, about 10 minutes. Reduce oven temperature to 375 °F; remove parchment and weights. Bake until crust is lightly browned around edges, about 7 minutes more. Cool for at least 10 minutes.
Spread cranberry mixture over tart crust (reserve juices). Arrange apples and pear in a circle over berries; dot with butter. Bake until fruit has softened and edges are golden brown, 45 to 50 minutes. Let cool.
Pour reserved juices into a small saucepan. Bring to a simmer over medium-low heat. Cook until syrupy and reduced to about 3 Tbsp., 5 to 10 minutes. Brush tart with glaze. Cool before serving.

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