Lunch: Thanksgiving-Style Turkey Meatloaf

Recipe by Adam This recipe is a great alternative to traditional meatloaf. It's delicious using veggies and ground turkey to compliment one another. The white gravy adds a sense of the holiday season with its wonderful aroma and flavor. Please be aware,

This recipe includes superfoods such as:

Cinnamon, Cranberries

Health benefits of Thanksgiving-Style Turkey Meatloaf

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.

Ingredients

2 pounds ground turkey
2 eggs, beaten slightly
1 onion, coarsely chopped
3/4 cup regular rolled oats
1/2 cup fresh green beans, chopped
1/2 cup fresh cranberries, chopped
1 teaspoon dried rosemary
1 teaspoon bay leaf, crumbled
salt and ground black pepper to taste
1/4 pound thinly sliced pancetta
2 tablespoons butter
2 tablespoons all-purpose flour
1 clove garlic, minced
1 teaspoon ground cinnamon
1 teaspoon freshly grated nutmeg
1 cup milk
1/2 cup chicken broth
1 teaspoon salt
1/2 teaspoon ground black pepper

Instructions

Preheat oven to 375 degrees F (190 degrees C). Grease a 9x9 inch square baking dish.
Mix the ground turkey with the eggs, onion, rolled oats, green beans, cranberries, rosemary, and bay leaf in a large bowl. Use your hands to thoroughly blend the ingredients. Season to taste with salt and pepper. Spread the ground turkey mixture over the bottom of the prepared dish. Top with a layer of pancetta.
Bake the meatloaf in preheated oven for 45 minutes to 1 hour. Check for doneness when juices run clear, and an internal thermometer inserted into the meatloaf reaches 160 degrees F (70 degrees C).
Meanwhile, to make the gravy, melt the butter in a pan over medium heat. Stir in the flour, and cook for 1 to 2 minutes until the mixture becomes paste-like and light brown. Stir in the garlic, cinnamon, and nutmeg. Gradually whisk in the milk and chicken broth, bringing the mixture to a boil. Lower the heat to medium, and continue cooking and whisking until desired thickness is reached. Season to taste with salt and pepper. Serve spooned over sliced meatloaf.

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