Lunch: Roasted Butternut Squash and Lentil Salad

Recipe courtesy of Jeannie Chen.

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts

Health benefits of Roasted Butternut Squash and Lentil Salad

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

1 1/2 tsp. cumin seeds
1 butternut squash
1 peeled parsnips
2 medium onions
1 1/2 tsp. ground cardamom
1 tsp. grated fresh ginger
1 lb. freshly grated nutmeg
1/4 c. extra-virgin olive oil
salt
Freshly ground pepper
1/4 c. green lentils
1 c. water
1 small shallot
1 bay leaf
3/4 c. walnuts
1/2 c. coarsely chopped cilantro
2 tbsp. fresh lemon juice

Instructions

Preheat the oven to 425 degrees F. In a small skillet, toast the cumin seeds over moderate heat until fragrant, about 2 minutes. Transfer to a spice grinder and let cool, then finely grind. On a large rimmed baking sheet, toss the butternut squash with the parsnip, onions, ground cumin, cardamom, ginger, nutmeg and 2 tablespoons of the olive oil. Season with salt and pepper. Roast for about 35 minutes, stirring once, or until the squash and parsnip are tender and lightly browned. Leave the oven on.
Meanwhile, in a small saucepan, combine the lentils with the water, shallot and bay leaf and bring to a boil. Reduce the heat to low and simmer until tender, about 25 minutes. Drain off any liquid; discard the bay leaf and shallot and season the lentils with salt and pepper.
In a pie plate, toast the walnuts in the oven for 5 to 7 minutes, or until fragrant. Let cool, then coarsely chop. In a small bowl, mix the cilantro with the lemon juice and the remaining 2 tablespoons of olive oil. Season with salt and pepper.
In a large bowl, toss the roasted vegetables with the lentils, walnuts and dressing and serve. Nutritional information is based on one serving.

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