Dessert: Caramel Apple Cheesecake

This recipe includes superfoods such as:

Nuts, Walnuts

Health benefits of Caramel Apple Cheesecake

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

8 whole graham crackers
1 cup lightly toasted walnuts, divided
2 tablespoons light brown sugar
5 tablespoons unsalted butter, melted
1/2 cup plus 2 tablespoons granulated sugar, divided
1 tablespoon orange zest
3 (8-ounce) packages cream cheese, at room temperature (recommended: Philadelphia)
1/2 cup plus 2 tablespoons packed light muscovado sugar
4 large eggs, at room temperature
1 large vanilla bean, seeds scraped
1 teaspoon pure vanilla extract
1/2 teaspoon salt
1/2 cup heavy cream
1 recipe Apple Mixture, recipe follows
1 recipe Apple Caramel Sauce, recipe follows

Instructions

Preheat the oven to 350 degrees F. Place the graham crackers, 1/2 cup of the walnuts and brown sugar in a food processor and process until finely ground. With the motor running, add the butter through the feed tube and process until the mixture just comes together. Spray the bottom and side of the pan with cooking spray. Pat the mixture evenly into the bottom of a 9-inch springform pan, place on a baking sheet and bake in the oven until lightly golden brown and just set, about 8 minutes. Remove to a baking rack and let cool completely. Combine 1/4 cup of the sugar and the orange zest in a food processor and process until combined. Place the cream cheese in the bowl of a stand fixer fitted with the paddle attachment and beat until light and fluffy, 3 to 4 minutes. Add the orange sugar, remaining granulated sugar, and light muscovado sugar and beat again until the sugar is incorporated and the mixture is light and fluffy. Add the eggs, 1 at a time and mix until just incorporated, scraping the sides and bottom of the bowl. Add the vanilla seeds and vanilla extract and beat until combined. Add the salt and heavy cream and mix until just combined. Scrape the mixture into the prepared pan. Set the cheesecake pan on a large piece of heavy duty aluminum foil and fold up the sides around it. Place the cake pan in a large roasting pan. Pour hot tap water into the roasting pan until the water is about halfway up the sides of the cheesecake pan; the foil will keep the water from seeping into the cheesecake. Bake until the sides of the cake are slightly puffed and set and the center still jiggles, about 55 minutes. Turn the heat off and prop the door open with a wooden spoon and allow the cake to cook in the water bath for 1 hour. Remove the cake to a baking rack and allow to cool to room temperature for 2 hours. Cover the cake and refrigerate for at least 4 hours and up to 24 hours until chilled through. Top with the warm apple topping, drizzle liberally with the caramel sauce and sprinkle with the remaining toasted walnuts. Serve additional sauce on the side.
Bring apple juice, sugar and vanilla bean to a boil in a large saute pan over high heat and cook until slightly thickened and reduced to 1/2 cup. Stir in the butter until melted. Add the apples and cook, stirring occasionally, until lightly caramelized and soft. Add the apple brandy and cook until reduced by 1/2. Transfer the apples to a plate and let cool slightly.
Place sugar and water in a medium saucepan and bring to a boil over high heat (do not stir), swirling the pot occasionally to even out the color, until amber in color, 10 to 12 minutes. While the caramel is cooking. Place the heavy cream in a small pan and bring to a simmer over medium heat. Remove from heat and keep warm. When the caramel has reached the desired color, slowly whisk in the heavy cream and salt and whisk until smooth. Remove from the heat and stir in the apple brandy and vanilla extract. Keep warm.