Lunch: Rum Glazed Turkey

A beautiful turkey stuffed with flavorful stuffing for Thanksgiving.

This recipe includes superfoods such as:

Cinnamon, Cranberries, Apples, Nuts

Health benefits of Rum Glazed Turkey

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.

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

Ingredients

4 tablespoons butter, plus 12 tablespoons melted
1 cup onion, diced
1/2 cup carrots, diced
1/2 cup celery, diced
2 tablespoons fresh parsley, chopped
1 teaspoon fresh sage leaves, chopped
8 oz chestnuts, roasted and chopped
2 apples, peeled cored and diced
1/2 cup dried cranberries
1 cup sauteed mushrooms
1 1/2 lb sourdough bread, crusts removed, cut into 1-inch cubes and toasted
2 eggs, lightly beaten
1 cup chicken stock
1 (22 lb) fresh turkey, giblets removed, rinsed well inside and out, patted dry
2 cups brown sugar, divided
1/2 teaspoon ground cinnamon
1/4 teaspoon nutmeg, freshly ground
1/2 cup dark rum
2 large roasting pans with handles and v-racks
2 (2 quart) casserole dishes

Instructions

Preheat oven to 375 °.
In a large skillet over medium-high heat, melt 4 tablespoons of the butter. Add onions, carrots and celery and saute until tender. Transfer to a large mixing bowl and toss with parsley, sage, chestnuts, apples, dried cranberries, mushrooms and bread. Pour eggs, stock and remaining 12 tablespoons of melted butter over, season with salt and pepper and toss again well. If the stuffing is too dry add a bit more stock or water. It should not be saturated or soggy, though.
Place the turkey on a rack in a roasting pan. Rub the cavity opening with salt and pepper. With your fingers, carefully separate as much of the turkey's skin from the breast, as you can, trying not to puncture any holes in the skin as you go.
In a small mixing bowl stir together 8 tablespoons of the softened butter with 1 cup of the brown sugar. Smear about half of the softened butter and sugar mixture over the breast under the skin. Rub the remaining butter and sugar mixture all over the turkey.
Loosely stuff the turkey with the cooled chestnut stuffing. If there is extra stuffing bake it in a buttered baking dish next to the turkey in the oven.
Roast the stuffed turkey about 3 to 3 1/2 hours, basting often during the last hour of cooking with the buttered rum glaze, or until an instant-read thermometer inserted into the thickest part of the turkey leg registers 155 °; it will continue cooking for another 20 minutes or so out of the oven. If the turkey skin starts to get too dark, tent it with foil while it roasts.
Butter Rum Glaze: While turkey is cooking, in a small saucepan combine remaining 8 tablespoons of the butter with 1 cup of the brown sugar, ground cinnamon, freshly ground nutmeg, dark rum and a little salt and pepper. Bring to a boil then lower and simmer for 10 minutes until slightly thickened and syrup-like, stirring often.
Transfer the turkey to a carving board to rest and loosely tent with foil and allow to cool. Brush the outside of the turkey with syrup mixture to get a glazed look.

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