Snack: Walnut Snowball Cookies

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Walnut Snowball Cookies

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

1 1/2 cups walnuts (6 ounces)
2 sticks unsalted butter, at room temperature
1/2 vanilla bean, split and seeds scraped
2 cups confectioners’ sugar
1/4 teaspoon salt
2 cups all-purpose flour

Instructions

Preheat the oven to 350°. Line 2 large cookie sheets with parchment paper. Spread the walnuts on a rimmed baking sheet and bake for about 8 minutes, until golden brown. Let cool, then coarsely chop. Reduce the oven temperature to 325°.
In a standing mixer fitted with the paddle, beat the butter with the vanilla bean seeds at high speed until pale, about 2 minutes. Add 1 cup of the confectioners’ sugar and beat at medium-high speed until light and fluffy, about 5 minutes, scraping down the side of the bowl with a rubber spatula halfway through. At low speed, mix in the salt, then gradually add the flour and walnuts and beat just until the cookie dough comes together, scraping down the side of the bowl halfway through.
Roll level tablespoons of the dough into balls and arrange them on the prepared cookie sheets. Bake the cookies in the upper and lower thirds of the oven for about 17 minutes, until they are lightly browned on the bottom; switch the sheets from top to bottom and front to back halfway through baking. Let the cookies firm up on the sheets, about 5 minutes, then transfer them to a rack to cool slightly.
Put the remaining 1 cup of confectioners’ sugar in a small bowl. Roll the warm cookies in the sugar to coat and return to the rack to cool completely. Roll again in the sugar.

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