Lunch: Cranberry-Apple-Pumpkin Bundt Recipe | MyRecipes

This recipe includes superfoods such as:

Cranberries, Apples

Health benefits of Cranberry-Apple-Pumpkin Bundt 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

3/4 cup finely chopped pecans
1 1/2 cups peeled and diced Granny Smith apples
2 tablespoons butter, melted
1/2 cup finely chopped sweetened dried cranberries
1/2 cup firmly packed light brown sugar
3 tablespoons all-purpose flour
2 cups granulated sugar
1 cup butter, softened
4 large eggs
1 (15-oz.) can pumpkin
1 tablespoon vanilla extract
3 cups all-purpose flour
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
1/2 teaspoon baking soda
Sugared Pecans and Pepitas
Maple Glaze

Instructions

Preheat oven to 350 °. Bake pecans in a single layer in a shallow pan 6 to 8 minutes or until toasted, stirring halfway through. Cool 15 minutes. Reduce oven temperature to 325 °.
Toss diced apples in 2 Tbsp. melted butter to coat in a medium bowl; add cranberries, next 2 ingredients, and toasted pecans, and toss until well blended.
Beat granulated sugar and 1 cup butter at medium speed with an electric mixer until light and fluffy. Add eggs, 1 at a time, beating just until blended after each addition. Add pumpkin and vanilla; beat just until blended.
Stir together 3 cups flour and next 3 ingredients. Gradually add flour mixture to butter mixture, beating at low speed just until blended after each addition. Spoon half of batter into a greased and floured 10-inch (12-cup) Bundt pan. Spoon apple mixture over batter, leaving a 1/2-inch border around outer edge. Spoon remaining batter over apple mixture.
Bake at 325 ° for 1 hour and 10 minutes to 1 hour and 20 minutes or until a long wooden pick inserted in center of cake comes out clean. Cool in pan on a wire rack 15 minutes. Remove from pan to wire rack; cool completely (about 2 hours).
Meanwhile, prepare Sugared Pecans and Pepitas.
Prepare Maple Glaze; immediately spoon onto cooled cake. Arrange pecans and pepitas on cake.

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