Lunch: Backyard Pasta with Mint-Pea Pesto

This recipe includes superfoods such as:

Lemon, Nuts, Walnuts

Health benefits of Backyard Pasta with Mint-Pea Pesto

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

2 cups frozen or fresh (hulled) peas
1/4 cup fresh mint leaves
1 clove garlic, grated
1/4 cup grated Parmigiano-Reggiano, plus more to garnish
1/3 cup walnuts, toasted, coarsely chopped
Zest and juice of 1 lemon
3 tablespoons olive oil
Salt and ground black pepper
1 pound pasta

Instructions

Bring a large pot of salted water to a boil over high heat. Preheat a gas grill to medium-high (or prepare the charcoals for a charcoal grill). Add the peas to the boiling water and cook until tender and bright green, about 2 minutes. Using a small mesh sieve or slotted spoon, retrieve the peas from the boiling water and transfer to the bowl of a food processor (reserve the pot of boiling water). Add the mint, garlic, cheese, walnuts, lemon zest and juice to the bowl with the peas. Pulse the machine a few times to chop the ingredients up and then, with the machine running, stream the oil into the bowl to make a paste. Season with salt and pepper and reserve. Add the pasta to the boiling water and cook to al dente according to package directions. Reserve about 1/2 cup of the pasta cooking water and then drain the cooked pasta and reserve. While the pasta is cooking, drizzle the vegetables with the olive oil and season with the garlic powder, salt and pepper. Grill the vegetables, turning occasionally, until blackened and tender, 4 to 5 minutes. Let the cooked vegetables cool enough to handle, cut the kernels off the corn, and then coarsely chop all the vegetables together. In a large serving bowl, toss the pesto, cooked pasta and grilled vegetables together. Add a few splashes of the reserved pasta cooking water as needed to thin out the pesto and evenly coat everything. Serve the pasta garnished with additional grated cheese.
NotesCook's Note: Make this pasta your own by adding in whatever vegetables you have around. The ones noted here happened to be what I had in the fridge, but really anything that can be put on the grill (eggplant, summer squash, etc.) would be perfect.

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