Lunch: Scones

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Scones

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

500 grams (17.67 ounces) strong white bread flour, plus more for dusting
80 grams (2.82 ounces) unsalted butter, at room temperature, plus more for serving, optional
80 grams (2.82 ounces) superfine sugar
5 teaspoons baking powder
2 medium eggs plus 1 egg, beaten, for glazing
250 milliliters (1 cup) milk
100 grams (3.5 ounces) chopped walnuts, optional
100 grams (3.5 ounces) golden raisins, optional
Clotted cream and jam, for serving, optional

Instructions

Heat your oven to 220 degrees C (425 degrees F). Line 2 baking trays with parchment paper.
Place the flour, butter, sugar and baking powder into a mixing bowl. Rub the ingredients together to form a breadcrumb-like mixture. Add 2 eggs and turn the mixture gently to incorporate the ingredients. Add half the milk and keep turning the mixture to combine. Add the remaining milk a little at a time to form a soft dough.
Place the dough on a floured surface. Use your hands to fold the dough in half and then turn 90 degrees and repeat. Do this a few times until the dough is smooth. (If you are making flavored scones, add the walnuts or raisins now.) Continue dusting the work surface with flour if the dough is sticking. Do not overwork the dough.
Roll the dough to 2 1/2 centimeters (about 1 inch) thick. Using a 5 1/2-centimeter (about 2-inch) cutter dipped in flour, stamp out rounds and place them on the prepared trays. Try not to twist the cutter; just press down and then lift up and push out the dough. Re-roll any remaining dough and cut out more scones.
Let the scones rest for a few minutes. Brush the tops of the scones with the beaten egg, being careful not to let the egg run down the sides.
Bake until golden and well risen, about 15 minutes. Leave to cool and then split in half and enjoy with butter or clotted cream and jam.
Special equipment: 5 1/2-centimeter (about 2-inch) cutter

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