Lunch: Pilgrim Meatloaf

This recipe includes superfoods such as:

Cranberries, Honey

Health benefits of Pilgrim Meatloaf

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.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

3 tablespoons butter
1 tablespoon EVOO, plus more for drizzling
1 tablespoon chopped fresh thyme
2 to 3 small stalks celery with leafy tops, finely chopped
1 small Honeycrisp or McIntosh apple, peeled and chopped
1 small onion, finely chopped
Kosher salt and freshly ground pepper
1 1/2 cups cubed seasoned cornbread or traditional stuffing cubes
1 to 1 1/2 cups chicken stock
1/3 cup dried sweetened cranberries
2 pounds ground turkey (mix of white and dark meat)
1 cup shredded or crumbled extra-sharp white Cheddar
1 tablespoon poultry seasoning
1 large egg
Cider Gravy, optional, recipe follows
Whole berry cranberry sauce (homemade or store-bought), for serving

Instructions

Preheat the oven to 400 degrees F.
Heat the butter and EVOO in a large skillet over medium heat. Add the thyme, celery, apples, onions, and salt and pepper to taste and cook until tender, 7 to 8 minutes. Transfer the mixture to a bowl and let cool.
Pulse the stuffing cubes in a food processor until crumbs form, then transfer to a bowl and moisten with the chicken stock to soften.
Cover the cranberries with hot water in a bowl and let soften, then drain.
Put the turkey in a large bowl and sprinkle with salt and pepper. Add the stuffing crumbs, apple mixture, cranberries, cheese, poultry seasoning and egg and mix gently to combine.
On a parchment-lined baking sheet, form the turkey mixture into a loaf that is 10 inches long and 4 inches high. Drizzle with EVOO and bake until golden and cooked through, 50 to 60 minutes.
Slice the meatloaf and serve with Cider Gravy and cranberry sauce.
Cook's Notes: Steamed green beans and mashed sweet potatoes are great alongside this meatloaf. For the sweet potatoes, boil 1 peeled and cubed potato per person until tender, then mash with chicken stock, salt, pepper, nutmeg and maple syrup to taste.
The meatloaf can be covered and refrigerated for a make-ahead meal. Reheat in a moderate oven or slice and heat in a pan with chicken stock. The gravy, without the egg yolk, can be made ahead of time and refrigerated. Reheat over medium heat and add the egg yolk as directed.
Heat the butter in a saucepan over medium heat. Add the flour and cook, whisking, for 2 minutes. Whisk in the stock, cider and Worcestershire sauce. Season with salt and lots of pepper. Simmer until the gravy is thick enough to coat the back of a spoon. Lightly beat the egg yolk, if using, in a medium bowl. Slowly pour in some of the gravy, whisking constantly to temper the yolk. Whisk in the remaining gravy. Transfer to a gravy boat or serving dish and garnish with parsley, if desired.

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